Winter weight loss dark horse! Walk briskly for 30 minutes every day, lose belly fat in 3 months

After the cold weather, even if you wear thick clothes, you can't cover the "swimming ring" around your waist. When you look in the mirror, you always feel that the flesh on your belly is particularly glaring. Many people think that slow metabolism in winter is not suitable for weight loss, but in fact, a low temperature environment can activate brown fat. At this time, exercise may be more effective in burning fat than in summer The sky is higher. Brisk walking, a seemingly gentle exercise, can become a hidden ace in winter fat shedding as long as the skills are mastered.

1. Why is brisk walking more effective in reducing belly fat?

1. characteristics of abdominal fat.

Visceral fat is particularly sensitive to exercise stimulation. During low to moderate intensity aerobic exercise, the body will prioritize mobilizing abdominal fat for energy supply. During brisk walking, the core muscle group continues to exert force, as if installing an invisible vibration band on the abdomen.

2. Heart rate control advantage

Maintaining a range of 60% -70% of maximum heart rate allows for continuous fat burning without feeling too tired. At this intensity, speaking is slightly breathless but able to make complete sentences, especially suitable for long-term persistence.

3. Winter environmental bonus

Walking quickly in low temperature environments requires additional energy to maintain body temperature, consuming 12% -15% more calories than at room temperature in the same amount of time. The weather where white mist can be seen when exhaling is a natural fat burning accelerator.

2. Make the brisk walking effect Double practical skills

1. Posture adjustment

Imagine having a rope pulling on top of your head, retract your chin, and straighten your spine. Bending the arm 90 degrees and actively swinging it can burn 20% more calories. Step half a foot wider than usual, but avoid taking excessive steps.

2. Intermittent speed change

After a regular brisk walk every 5 minutes, add a 1-minute "race walking mode" - increase speed by 30% while tightening the abdomen. This alternation of high and low intensity can break through the plateau period.

3. Time selection

Take a brisk walk on an empty stomach for 20 minutes before breakfast or 1 hour after dinner. During these two periods, the glycogen reserves in the body are relatively low, and the proportion of fat energy supply will increase to over 60%.

III. Supporting diet adjustment strategy

1. Protein supplement

Take in high-quality protein within 30 minutes after exercise, such as 200ml sugar free soybean milk or an egg. Leucine in protein can prevent muscle breakdown and ensure that fat is lost.

2. Carbon water selection

Replace refined rice and flour with slow carbon water such as oats and sweet potatoes. These foods have lower GL values, which can prevent fat accumulation caused by drastic fluctuations in blood sugar.

3. Water Management

Thirst decreases in winter, but it is still necessary to drink enough water (kg) x 30ml of body weight per day. Carrying a warm water bottle with you and drinking slowly in small sips is more beneficial for metabolism than pouring it all at once. Don't be trapped in the cold weather and start your fat burning journey by wearing non slip sports shoes. While persisting in brisk walking, record the changes in waist circumference. After three months, you will find that the once tight jeans have become looser. Healthy weight loss never requires extreme measures. Find the right method and persevere, and the body will naturally give surprising feedback.