Winter slimming tips: Avoid these 6 misconceptions and quietly lose weight

When winter arrives, wrapped in a down jacket, the numbers on the weight scale seem to enter a 'hibernation mode'. Many people mistakenly believe that losing weight in winter is a tough battle, but in fact, as long as they avoid those seemingly reasonable but actually deceiving misconceptions, losing weight can be as easy and fun as playing snowball fights.

1. Superstition that sweating is equivalent to losing weight

1. Sweating room is not a fat incinerator

Wrapped in plastic wrap, jumping exercises, and running marathons in the sweat room, one always feels like fat is burning when sweating like rain. In fact, all that is lost is water. Drinking a few sips of water will kill your weight. The breakdown of fat produces carbon dioxide and water, with 84% being excreted through respiration. It is better to do deep breathing than sweating to lose weight.

2. Exercise intensity depends on heart rate range

Outdoor exercise in winter can easily lead to the illusion of increased consumption due to the cold. The truly effective fat burning heart rate should be maintained at (220 age) x 60%~70%, during which the body will prioritize the use of fat for energy supply. Measuring heart rate with a wristband is much more reliable than counting sweat beads.

2. Using fruits as a substitute for meals to bury traps

1. High sugar fruits are comparable to desserts

Eating five or six sugar oranges in a row can result in a sugar intake comparable to milk tea. Winter jujubes, persimmons, and other seasonal fruits have a sugar content of over 15%, and meal replacements may actually lead to weight gain. The amount of fist sized food is sufficient every day, and low sugar varieties such as grapefruit and strawberry are preferred.

2. Decreased protein metabolism rate

Eating only apples all day can trigger a famine mode in the body, causing muscle loss and a decrease in basal metabolism. Pairing eggs and sugar free yogurt with nuts can not only prolong satiety but also preserve valuable muscle mass.

Third, the rebound risk of not eating staple foods Machine

1. The brain needs high-quality carbon water [SEP]. Thoroughly cutting off carbon can easily lead to emotional outbursts and aunt running away. Choose low GI staple foods such as brown rice and oats, with each meal controlled within fist size, which can stabilize blood sugar levels without accumulating fat. Hot Congee is the perfect choice for winter.

2. Ketogenic diet is not suitable for everyone

Suddenly switching to a high-fat diet may cause symptoms of "ketogenic flu" such as dizziness and constipation. Don't try it easily without professional guidance. It is safer and more effective for ordinary people to use moderate low-carbon water and balanced nutrition.

4. Neglecting the Effect of Temperature on Metabolism

1. Low temperature environments consume more energy

The human body requires additional energy to maintain body temperature in the cold, and basal metabolism in winter is higher than in summer Seasonal increase of about 10%. Reduce the heating temperature appropriately to allow the body to naturally activate the "warm burning" mode, but be careful to avoid catching a cold.

2. Warm up foods that help burn fat

Ginger and cinnamon are isothermal ingredients that can promote blood circulation. Drinking a cup of ginger tea can temporarily raise body temperature by 0.5 ℃, which is equivalent to a slight increase in metabolism while sitting. But don't expect to lose weight by eating spicy food excessively, as gastrointestinal protests are not worth the loss.

5. The Hidden Cost of Staying Up Late to Watch TV Shows

1. Lack of sleep triggers a hunger hormone riot

When watching TV shows until 2am, the body secretes 15% more hunger hormones than usual, making it easier to overeat the next day. Ensure 7 hours of sleep for leptin to function properly and suppress appetite.

2. Disruption of biological clock affects fat burning

The human body secretes growth hormone, which breaks down fat, during deep sleep, and workers who work day and night may miss this golden period. Try to go to bed before 23:00 and let melatonin and leptin work together.

6. Over reliance on weight scale numbers

1. Muscle is heavier than fat but smaller in volume

Does weight not change after two weeks of exercise? It may be the conversion of fat into firm muscles. Measuring waist circumference with a tape measure is more meaningful than staring at a scale. Being 3 centimeters thinner in waist circumference under the same weight is a real victory.

2. Assessment of winter edema interference

Eating too much salt, drinking too little water, and sitting for long periods of time can all cause water retention, and fluctuations in weight within 2 pounds in the morning and evening are normal. Weigh on an empty stomach after going to the bathroom in the morning, and record more accurately at a fixed time every week. Setting aside these cognitive misconceptions, winter is actually a good time to adjust one's physical fitness. Moderate cold stimulation can activate brown fat, balanced diet combined with indoor exercise, and open When you take off your thick coat in spring, you will gain a lighter version of yourself. Healthy weight loss is never a sprint, but an elegant waltz that changes with the seasons.