Winter slimming strategy: 4 efficient ways to control body fat and bid farewell to bulky figures

The howling winter wind always makes people want to hide in bed and nibble on the hot roasted sweet potatoes. Can you look down at the "swimming ring" quietly popping up from your waist? Are you starting to feel anxious again? Don't worry, winter is actually the golden period for weight loss - in cold environments, the body needs to burn more calories to maintain body temperature, and the basal metabolic rate is higher than in summer Seasonal increase of 5% -7%. Mastering these scientific methods will help you lose weight in the season of Zongzi.

1. Adjust dietary structure

1. Increase protein intake ratio

Ensure high-quality protein at palm sized meals, such as fish, chicken breast, or soy products. The thermal effect of protein in food is as high as 30%, which means that digesting it itself will consume a large amount of calories and prolong satiety to avoid overeating.

2. Cleverly choose carbohydrates

Replace refined rice and flour with coarse grains such as brown rice and oats, and pair with over 200 grams of dark vegetables. The resistant starch in coarse grains is not easily absorbed by the small intestine and will directly enter the large intestine for fermentation and utilization by probiotics, which can reduce energy intake by about 2 kcal/g.

3. Control the eating time window

Try to complete three meals within 8-10 hours, such as from 8am to 6pm. Research has found that this mild intermittent fasting can promote fat breakdown, especially with significant effects on abdominal fat.

2. Optimize exercise strategy

1. Prioritize compound training

Multi joint exercises such as squats, hard pulls, push ups, etc. can simultaneously activate large muscle groups, and consuming 500-800 calories in one training session is not a dream. Three times a week, 20 minutes each time is better than running at a steady pace for an hour.

2. Utilize fragmented time for exercise

Do wall squats while watching TV, use toe pads while brushing teeth, and do side leg lifts when waiting for the elevator. These micro exercises can consume an additional 200-300 calories per day, equivalent to jogging for half an hour. After high-intensity interval training, the body can sustain energy consumption for up to 48 hours. It is recommended to choose activities such as skipping rope and climbing stairs that can quickly increase heart rate, and maintain metabolic firepower twice a week.

III. Improving Lifestyle Habits

1. Ensure Adequate Sleep

Sleep 7-8 hours a day. Lack of sleep can lead to a decrease in leptin and an increase in ghrelin. Research shows that people who sleep only 4 hours for 2 consecutive days consume an additional 300 calories per day and are more likely to choose high sugar foods.

2. Managing stress levels

Long term high cortisol levels can promote fat accumulation, especially in the waist and abdomen. 10 minutes of mindfulness breathing or writing a gratitude diary every day can effectively reduce stress hormone levels.

3. Maintain a low temperature environment

Control the room temperature at 18-20 ℃, moderate cold can activate brown adipose tissue. This special fat contains a large number of mitochondria, which are specifically responsible for burning white fat to produce heat.

4. Make good use of physiological laws

1. Exercise on an empty stomach in the morning

When cortisol levels are higher in the morning, low-intensity aerobic exercise (such as brisk walking) can burn 20% more fat. But people with low blood sugar should be cautious and can eat half an apple first.

2. Golden Week after Menstruation

During the 7-10 days after a woman's menstrual cycle ends, estrogen dominance accelerates fat metabolism. Increasing the intensity of exercise during this stage can achieve twice the result with half the effort.

3. Using temperature difference stimulation

After exercise, taking a 15 second cold shower (water temperature 10-15 ℃) can activate more brown fat. People who are afraid of cold can apply alternating hot and cold compresses to their abdomen, which is equally effective.

Remember, losing weight in winter is not self torture caused by hunger and cold, but a wise choice made in accordance with nature. When others are in spring When the genius starts to rush to lose weight, you have already welcomed the new season with a light body. Starting today, practice these tips to make your figure under a thick coat look like next spring Let's surprise the Easter egg of heaven.