Winter slimming must see: practical methods for ordinary people to lose 20 pounds

When winter comes, many people find that the numbers on their weight scales quietly climb up. In low temperature environments, the body instinctively wants to store more fat to resist the cold, coupled with the temptation of hot pot and staying at home to watch TV shows, it is indeed easy for weight loss plans to be shelved. But you may not know that winter is actually the golden period for fat burning - exercise in cold environments consumes 12% more calories than at room temperature, and brown fat has higher activity.

1. Adjust diet structure to avoid hunger

1. Protein priority principle

Ensure high-quality protein of palm size for each meal, such as skinless chicken legs, steamed fish, or braised beef. The thermal effect of protein in food can reach 30%, which means that eating 100 calories of protein requires the digestion process to consume 30 calories, which is three times higher than the consumption rate of carbohydrates and fats.

2. Cleverly eating carbohydrates

Replace refined rice flour with slow carbohydrates such as oatmeal and sweet potatoes. For breakfast, eat 50 grams of oats with eggs, and the feeling of fullness can last until noon. Research shows that people who replace refined grains with whole grains have a 17% higher reduction in abdominal fat.

3. There are considerations for fat selection

Eat a small handful of plain nuts or half a spoonful of cold pressed olive oil every day, which contains unsaturated fatty acids that can promote fat breakdown. But avoid hiding fat, such as floating oil on the surface of meat soup or puff pastry.

2. Efficient Fat Burning at Home Exercise

1. Fragmented Exercise Method

Do wall squatting while watching TV, stand on one leg while scrolling through your phone, and persist until your muscles tremble slightly each time. This NEAT (non exercise heat expenditure) method can accumulate an additional 200-300 calories per day, equivalent to jogging for half an hour.

2. Interval training plan

Choose movements such as opening and closing jumps, high leg lifts, etc., exercise with full force for 20 seconds and then rest for 10 seconds. Cycle 8 groups for only 4 minutes. Within 48 hours after this HIIT training, the basal metabolic rate will increase by 9% -15%.

3. Resistance training is essential

Use a mineral water bottle to perform side lifts, squats, and other movements three times a week. For every 1 kilogram of muscle gain, one can burn an additional 13 calories per day. People with high muscle content burn more fat when sleeping than others.

3. Hidden Assistance in Lifestyle Habits

1. Utilization of Low Temperature Environment

The room temperature is controlled at 18-20 ℃, and the body will produce heat and consume energy through trembling. Soak your feet in warm water at around 20 ℃ for 10 minutes before bedtime, which can improve circulation and activate brown fat.

2. Sleep Quality Control

Ensure 7 hours of deep sleep per day, as the body produces more hunger hormones when sleep is insufficient. It is recommended to turn off electronic devices one hour before bedtime to promote melatonin secretion in a dark environment.

3. Stress regulation techniques

Elevated cortisol levels can promote abdominal fat accumulation. Doing the 478 breath method for 5 minutes every day (inhaling for 4 seconds - holding for 7 seconds - exhaling for 8 seconds) can quickly reduce stress reactions.

There is no need to pursue speed in winter weight loss, and a weekly decrease of 0.5-1 kg is the least likely to rebound. As the contours in the mirror gradually become clearer, you will thank yourself for not indulging yourself this winter. Remember, fat is most afraid of those who persevere.