Winter slimming tips: Get rid of 3 bad habits, develop 2 actions, and lose weight without dieting

When winter arrives, wrapped in a down jacket, the numbers on the weight scale seem to activate the "silent mode". Many people think that winter is a "dormant period" for weight loss, but they do not realize that the body burns more calories in low temperature environments. Those who always say 'stick to winter fat' may just be held back by three invisible habits. Today, let's break down these hidden weight gain traps in daily life.

1. Get rid of three winter habits that quietly make you gain weight

1. Use high calorie foods to keep warm

The happiness of holding hot milk tea in the palm of your hand and the satisfaction of hot pot steam on your glasses are essentially the brain's thirst for warmth Hope. But a cup of whole sugar milk tea is about equal to the calories of four bowls of rice, and the dipping sauce on the spicy pan bottom is even more hidden in the heat Bullet. It is recommended to switch to warm drinks such as red date ginger tea and mushroom chicken soup, which not only drive away the cold but also avoid excessive calories.

2. Taking a bath with excessively high water temperature for too long

Hot water above 40 ℃ can wash away protective oils on the surface of the skin and accelerate body temperature loss. When the human body feels cold, fat cells enter a "defensive state" and are more likely to accumulate. Control the bathing time within 15 minutes, with a water temperature of around 38 ℃ being ideal. Apply body lotion promptly after bathing to lock in moisture.

3. Sitting still with the heating on

When the office heating is turned on to 26 ℃, the basal metabolic rate of the human body will decrease by 12% compared to a normal temperature environment. It is recommended to sit still for 3 minutes every hour, or turn down the heating by 2-3 degrees. Wearing lightweight clothing to maintain a slightly cold state can activate the heat generating function of brown fat.

2. Two underestimated winter fat burning exercises

1. Step on an aerial bike before going to bed

Lie down and do cycling exercises with both legs, keeping your abdomen tight and breathing evenly. This movement can simultaneously mobilize multiple muscle groups in the thighs, waist, and abdomen. Persisting for 10 minutes every night is equivalent to jogging for half an hour. Pay attention to keeping your toes straight, the slower the movement, the better the effect. If you feel a sour abdomen, it means you are applying the correct force.

2. After getting up, squat against the wall.

Slowly squat with your back against the wall until your thighs are parallel to the ground and your knees do not exceed your toes. This static action may seem easy, but it can actually quickly increase heart rate. Doing it for 2 minutes in the morning can increase metabolism by 5% -8% throughout the day. At the beginning, it may not last for 30 seconds, so you can practice in sections.

III. Winter specific fat burning assistance techniques

1. Drink warm water before meals

In low-temperature environments, the human body is prone to confuse hunger and thirst signals. 200ml of warm water before meals can alleviate "pseudo hunger" and temporarily expand stomach capacity. Research has found that this habit can reduce the amount of food consumed during meals by 22%, making it particularly suitable for those who cannot control their hands while eating hotpot side dishes.

2. Choose a low-temperature period to go out

During the low-temperature period of 8-9 am in the morning or 16-17 pm in the evening, the human body needs to consume more energy to maintain body temperature. During this time period, taking a 20 minute walk can increase fat burning efficiency by 37% compared to noon. Remember to wear a scarf to protect your neck and avoid muscle tension caused by cold air blowing directly.

3. Eat more warm and high protein foods

Foods such as egg custard, tender tofu, and dragon fish can produce a 30% food heat effect during digestion. That is to say, eating 100 calories of high protein food requires the body to spend 30 calories to digest it. Paired with hot vegetables such as white radish and onions, it warms the stomach and reduces fat. Don't treat winter as a blank period for weight loss anymore, adjust these small habits for next spring When you take off your coat, you will thank yourself for not giving up now. Remember that true health management doesn't require gritting your teeth and persevering, but finding smart ways to integrate into life.