Winter weight loss essentials: 3 methods to help you lose weight from 150 to 120, easily reversing the trend

On a morning when the cold wind howls, standing on the weight scale and seeing three digits, does it instantly feel like the down jacket has become heavier? Don't rush to kick the scale under the bed, winter is actually the season when fat is most fragile. In low temperature environments, the human body consumes more energy to maintain body temperature, which means that the same amount of exercise can burn more calories in winter.

1. Dietary adjustment: Let the calorie gap naturally form

1. Choose high protein warm food

Hot clay pot tofu is more suitable than salad National stomach, every 100 grams of tender tofu contains 8 grams of protein but only 80 calories. Stewed cabbage frozen tofu with mushroom soup base can provide a continuous sense of satiety and avoid the urge to overeat caused by cold.

2. Eat carbon water wisely

Replace white rice with oatmeal millet porridge, and the β - glucan in coarse grains will form a protective membrane in the intestinal tract. When cooking Congee, add a few pieces of ginger, which can not only accelerate blood circulation, but also reduce thirst for sweets Hope.

3. Utilizing the temperature difference effect [SEP]: Changing room temperature water to 40 ℃ warm water requires the body to expend energy to heat it up to body temperature. Drinking 1.5 liters of warm water every day is equivalent to burning half an apple's calories.

2. Exercise strategy: Low temperature environment bonus effect

1. Fragmented fat burning

Do wall squatting while watching TV, and do 20 opening and closing jumps during advertising time. Research has found that the afterburning effect of intermittent exercise is prolonged by 15% in low temperature environments, equivalent to continuous fat burning even while sitting.

2. Low temperature aerobic secret

Choose outdoor brisk walking at 10am or 3pm, when the perceived temperature is more comfortable. Wear a heart rate monitoring device and control the heart rate within the range of (220 age) x 60%, at which the fat supply ratio is highest.

3. Home resistance training

Use mineral water bottles filled with sand to do side lifts, with 4 sets done 15 times per group. For every 1 kilogram increase in muscle mass, the basal metabolic rate increases by about 50 calories, which is equivalent to eating half a bowl of rice a day without gaining weight.

III. Lifestyle Habits: Invisible Weight Loss Assistance

1. Sleep Temperature Management

Maintain a low temperature environment of 16-18 ℃ in the bedroom and cover it with a lightweight down comforter. During low-temperature sleep, the activity of brown fat in the human body increases threefold. This fat is specifically responsible for producing heat and consuming energy.

2. Emotional eating coping

Winter depression can easily lead to snack dependence, so prepare some nuts that need to be peeled off. The delayed satisfaction generated by the process of peeling can make the brain mistakenly believe that enough calories have been consumed.

3. Visual deception method

Using small tableware to hold food, blue plates can reduce appetite. Research shows that this combination can reduce daily food intake by 22% without feeling hungry. Don't use winter as an excuse to gain weight anymore, low temperatures are the natural fat burning laboratory. Starting from the steaming bowl of oatmeal Congee for breakfast tomorrow, the body under the heavy coat will become light. When the spring breeze brushes your face, you will thank yourself for being willing to change now.