Winter is the golden period for weight loss! 4 scientific weighing methods to reduce waist circumference by 5 centimeters

In winter, wrapped in a thick coat, the numbers on the weight scale seem to have gone into hibernation as well? Don't be fooled by appearances! In low temperature environments, the body needs to consume more energy to maintain body temperature, and fat burning efficiency is higher than in summer 30% sky high. Seizing this natural fat burning window period, quietly shrinking waist circumference is not a dream.

1. Activate the thermogenic switch of brown fat

1. Low temperature stimulation method

Wash hands and face with cold water at around 20 ℃ for 1-2 minutes every day, which can stimulate the activation of brown fat in the neck and collarbone. These types of fat cells are specifically responsible for producing heat, and their sustained energy consumption effect after activation is comparable to jogging.

2. intermittent cold exposure

Maintain an indoor environment of 18-20 ℃ and reduce clothing thickness appropriately. When there is a slight shivering sensation, immediately add clothes and repeat 3-4 times a day to enhance mitochondrial activity.

II. Adjust the dietary time window

1. Eat 30g of high-quality protein before breakfast

within one hour after waking up, such as boiled eggs with sugar free soybean milk. supplementing protein during the morning cortisol peak can reduce calorie intake by 15% throughout the day.

2. Cut off dinner in advance

Complete the last meal before 5pm, using a "10+14" light fasting mode. In winter, the days are short and the nights are long. Fasting in advance can prolong fat burning time.

3. Optimize exercise fat burning efficiency

1. Trembling warm-up method

Stand in a low temperature environment without wearing a jacket for 3 minutes before exercising, and wait for the body to naturally tremble before starting the exercise. This shivering reaction can increase the proportion of fat supply for subsequent exercise by 40%.

2. Step by Step Aerobic Combination

First, do 10 minutes of skipping rope or climbing stairs to raise body temperature, then do 20 minutes of steady walking, and finally 5 minutes of sprinting. Cold and hot alternation stimulation can break through the plateau period.

4. Weight loss password during sleep

1. Bed temperature regulation

Soak feet in 40 ℃ hot water for 10 minutes before bedtime, but keep the bedroom temperature between 16-18 ℃. Moderate temperature difference can promote the secretion of growth hormone at night and accelerate fat breakdown.

2. Respiratory rhythm intervention

adopts the 4-7-8 breathing method (inhalation for 4 seconds - breath holding for 7 seconds - exhalation for 8 seconds) to fall asleep. This mode can increase blood oxygen saturation and consume an additional 80 calories during the deep sleep stage.

Don't treat winter as a meat hiding season anymore! By sticking to these methods for two weeks, you can see changes. Remember to measure your waist circumference with a tape measure at the same time every day. When you notice that the buttons on your jeans are loose, you will thank yourself for taking action now.