Winter slimming tips: 2 key points+3 persistence, 6 foods to avoid

When the cold wind blows, appetite is like an open floodwater. As soon as the down jacket is wrapped, the flesh on the waist immediately enters "stealth mode". But mirrors don't lie, Chun I won't settle for new clothes during the festival. Don't rush to throw your weight loss plan into the "next year" folder, winter is actually the golden period for adjusting your physique.

1. Two core keys for winter weight loss

1. Temperature regulation is the breakthrough point

The human body actively stores fat to keep warm in cold environments, but this is also the window period for improving fat burning efficiency. Appropriately lowering the indoor heating temperature to maintain a slight "shivering" state of the body will significantly enhance the activity of brown fat.

2. Light management affects metabolism

Shortening winter daylight hours can lead to disturbances in melatonin secretion, which in turn affects leptin levels. Ensuring 30 minutes of natural light exposure before 10 o'clock every day can effectively stabilize the appetite regulation mechanism.

II. Three bottom line principles that must be adhered to

1. Breakfast should have a "hot start"

A bowl of hot oatmeal Congee in the morning is more resistant to hunger than cold milk with bread. The basal metabolic rate increases by about 13% for every 1 ℃ increase in body temperature. Curcumin and cinnamon are isothermal spices that can promote blood circulation.

2. Exercise time should be "clever"

The core temperature of the human body is highest from 4-6 pm in the afternoon, and the efficiency of exercise consumption is 27% higher than in the morning. intermittent exercises such as skipping rope or climbing stairs at home can achieve the effect of continuous jogging for 40 minutes in just 20 minutes.

3. Sleep quality should be "strictly controlled"

When the temperature of the bed is maintained at 32-34 ℃, the secretion of growth hormone is most vigorous. Avoid blue light stimulation 90 minutes before bedtime, as the fat breakdown efficiency during deep sleep is three times higher than during wakefulness.

3. 6 Hidden Traps on the Winter Table

1. Thick Soup

The milky white bone soup contains a large amount of emulsified fat, which may seem nourishing but is actually hot and explosive Bullet. Switching to using fresh ingredients such as mushrooms and seaweed to make soup not only satisfies appetite but also controls intake.

2. Roasted chestnuts in sugar-coated heated sand

6 chestnuts=the carbon and water content of a bowl of rice. The maltose added by the vendors makes blood sugar ride a roller coaster. It is recommended to choose boiled water with a shell, as the process of peeling the shell can slow down the eating speed.

3. Hot pot dip

sesame paste+sesame oil+Fermented bean curd, a small dish can be compared to two pieces of chocolate. Replacing with millet pepper, seafood sauce, and coriander can actually suppress appetite with a fresh and spicy taste.

4. Dried candied fruits

After dehydration, the sugar concentration of the fruit skyrockets, and 150 grams of dried mango contains the same amount of calories as three fresh mangoes. Fresh citrus fruits are more worth choosing for their fiber and vitamins.

5. Fried Cake Balls

After deep frying, the GI value of glutinous rice breaks through the sky, and it is paired with bean paste filling to form a double blow of "carbon water+sugar oil". Steamed coarse grain Steamed Chinese sponge cake is a better substitute for festivals.

6. Hot Drink Trap

Hot drinks in milk tea shops usually have 30% more sugar than ice drinks, and so-called "health drinks" such as honey grapefruit tea have more sugar than cola. Homemade red date goji berry tea not only warms the body but also has no burden. Don't use winter as an excuse for indulgence. Smart body management is like lighting a small flame in the cold wind, and sustained and stable heat output is necessary to melt stubborn fat. Starting from tomorrow's breakfast, let every bite of food become energy for change.