Winter is the golden period for weight loss! 3 actions to keep you from losing weight and increase your success rate

When the cold wind blows, appetite is like a tap that has been turned on, a hot pot milk tea small barbecue wheel Step forward and look down at the quietly bulging waist; Swimming Circle "; Have you even started protesting against down jackets? Don't rush to throw your weight loss plan into next year's to-do list, winter is when the body burns fat; Invisible Accelerator "; ——Maintaining body temperature in a low-temperature environment requires more energy consumption, and the basal metabolic rate is higher than in summer About 10% higher than usual, seize this natural advantage and lose every pound of meat; Seasonal dividends;.

1. Why is weight loss more efficient in winter?

1. Brown fat is activated.

The human body contains two types of fat cells, white fat is responsible for storing energy, while brown fat burns calories; A small stove;. Low temperature can stimulate the activity of brown fat, and for the same hour of exercise, the amount of calories consumed in winter is 12% more than in a warm environment.

2. Continuous fat burning after exercise

When exercising in cold weather, the body needs to produce additional heat to maintain core temperature; Afterburning effect; Can sustain metabolic elevation for several hours after exercise. Experiments have shown that the heat consumption within 24 hours after winter exercise is 17% higher than that in a normal temperature environment.

2. 3 Golden Actions for Preventing Loosening

1. Dynamic Flat Plate Support

Traditional flat plate support is prone to muscle memory, try adding alternating knee lifting movements: in the elbow support position, the left and right knee wheels flow towards the chest and contract, 20 times per group. This variant can activate both the transverse and rectus abdominis muscles simultaneously, equivalent to putting a natural waistband on the abdomen.

2. Swinging the kettlebell

Choose a kettlebell of appropriate weight (4-6 kilograms recommended for beginners), spread your legs shoulder width apart, and push the kettlebell over your hips when you push it back. Use the explosive force of your hips to push it forward. This action can burn 13-20 calories per minute and also strengthen the hip and leg lines.

3. Battle Rope Waves

Hold the rope with both hands shoulder width apart, slightly bend the knees, and alternately swing the rope up and down to form waves. This seemingly simple action can make your heart rate soar in 30 seconds, which is beneficial for eliminating; Butterfly sleeves "; The effect is significant, making 3 sets can consume about 150 calories.

III. Winter exclusive fat burning strategy

1. Utilize the temperature difference effect

Drinking 200ml of warm water before exercise to increase visceral temperature, followed by exercise in an environment of 10-15 ℃, can increase fat oxidation efficiency by 35%. Indoor exercise can lower the heating appropriately, but it is important to keep warm in a timely manner after exercise.

2. Adjust dietary rhythm

Set 60% of daily carbohydrates intake before and after exercise for 2 hours, and focus on protein and dietary fiber for the rest of the time. In winter, it is recommended to eat warm stewed dishes and use low calorie ingredients such as konjac and white radish to increase satiety.

3. Fragmented Exercise Method

Divide a 30 minute exercise into 3 10 minute sessions, such as doing a hand squat in the morning, climbing stairs during lunch break, and doing a wall squat after dinner. This mode is more effective in maintaining a high metabolic state throughout the day than continuous exercise.

Don't be deceived by the heavy winter clothes, the number standing on the scale now may hide next spring The biggest surprise of heaven. Starting from today, complete one set of training in front of the mirror before each shower, and after three weeks, you will receive your first piece of training from your body; Thank you;. Remember, every gram of fat lost in winter is a love letter to your future self.