Winter efficient weight loss guide: 6 ways to activate metabolism, making weight loss easier

When winter arrives, wrapped in a down jacket, the flesh on the waist seems to have found a safe haven. Don't rush to save your weight loss plan until spring The low temperature environment is actually the golden period for fat burning - cold can stimulate the activity of brown fat, and the basal metabolic rate is higher than summer The sky is still 10% higher! Today, we will dismantle the weight loss codes hidden in temperature regulation, allowing you to quietly become lighter even in a heated room.

1. Eating protein for breakfast can double the amount burned throughout the day

1. Choosing high protein ingredients

The combination of boiled eggs and Greek yogurt can increase the heat effect of food by 30%, as the digestion process itself consumes calories. Omega-3 in salmon can also reduce the inflammatory response of adipocytes.

2. Control the type of carbon and water

Change porridge into oat bran, and the gel formed by dietary fiber will wrap some fat and be discharged directly. The experiment shows that this operation can reduce the absorption of 190 calories in lunch.

2. Break down exercise into fragmented time

1. Utilize commuting time

to get off two stops early and walk quickly. At minus 5 degrees Celsius, the body will burn 12% more calories to maintain body temperature. Remember to breathe through your nose, as the process of heating cold air consumes additional energy.

2. Office micro exercise

Do a 20 second wall squat every hour of sitting. After activating the muscles in the front of the thighs, the resting metabolic rate will slightly increase for the next 3 hours.

3. Drinking the right drinks is equivalent to running an extra kilometer every day

1. Drinking ginger mint tea for breakfast

Spicy ingredient gingerol promotes blood circulation, and menthol stimulates bile secretion to accelerate fat breakdown. Pay attention to keeping the water temperature below 60 ℃ and retain the active substance.

2. Drinking matcha before exercise

This South American specialty tea contains matcha, which can increase the proportion of fat supply during exercise by 17%. But don't drink after 4pm to avoid affecting your sleep quality.

4. Sleep is an invisible fat burning switch

1. Regulating melatonin secretion

Using a red night light instead of a blue light device one hour before bedtime increases the secretion of growth hormone, which consumes 15% more visceral fat.

2. Optimize bedroom temperature

Set the heating to 18 ℃ and wrap the blanket tightly. A moderately cold environment can allow brown fat to continue producing heat, which is equivalent to brushing fat while sleeping.

5. Eating hotpot wisely is not afraid of gaining weight

1. Choosing a soup base is important

The β - glucan in mushroom soup can block some fat absorption, and drinking a bowl of soup before cooking meat can increase satiety. Avoid bone broth with thick oil droplets floating on it.

2. Careful dipping machine

Use garlic paste and chili pepper instead of sesame paste, and the thermogenic effect of capsaicin lasts for 3 hours. Adding some grapefruit vinegar can inhibit amylase activity.

6. Stress management determines weight loss efficiency

1. Cortisol control method

Doing 5-minute box breathing at 4 pm, inhaling for 4 seconds - holding for 7 seconds - exhaling for 8 seconds, can quickly reduce stress hormone levels.

2. Happiness hormone supplementation

When eating roasted sweet potatoes, do not peel them. The tryptophan rich in the outer skin is a precursor to serotonin, which can reduce emotional eating impulses. Don't be fooled by low temperatures, winter is the season when fat is most fragile. Starting from tomorrow's protein milkshake for breakfast, turn your body into a 24-hour fat burning boiler. Remember, a good figure under a down jacket is a surprise Easter egg for action enthusiasts.