Winter weight loss golden rule: 3 more and 3 less, the effect is comparable to that of a gym

When winter arrives, wrapped in a down jacket, the numbers on the weight scale seem to turn on silent mode. Don't rush to postpone your weight loss plan until next spring Tian, in fact, a low-temperature environment is the natural accelerator for burning fat - when the body needs to continuously produce heat to maintain body temperature, the basal metabolic rate can increase by 5% -10%. Master these key strategies to quietly transform your figure under winter clothing.

1. Eat more high protein warm meals

1. Choose warm and nourishing proteins

Hot beef stewed radish is more suitable for the winter stomach than salad. The branched chain amino acids in animal protein can promote muscle synthesis, and when combined with dietary fiber from root vegetables, satiety lasts for more than 4 hours. Pay attention to controlling the daily protein intake within the range of 1.2-1.6 grams per kilogram of body weight.

2. Cleverly choose cooking methods

Low temperature cooking such as boiling and steaming preserves nutrients while reducing oil intake by about 30% compared to stir frying. Replacing some salt with natural spices such as star anise and cinnamon can enhance flavor while avoiding swelling.

2. Drink more warm drinks

1. Seize the drinking time window

Wake up with 300ml of 45 ℃ warm water in the morning to stimulate metabolism, and drink 200ml of light tea 15 minutes before meals to reduce the amount of food consumed during meals. Pay attention to drinking no more than 200 milliliters of water at a time to avoid increasing the burden on the kidneys.

2. Clever combination of ingredients

While nourishing qi and blood, the sugar content of longan and red date tea should be controlled, and it is recommended not to exceed 2 cups per day. The tea polyphenols in Chenpi Pu'er tea can inhibit the activity of fat synthesis enzymes, so having a cup after a meal is just right.

3. Try to generate heat through non exercise activities

1. Utilize daily fragmented time

to do 3 minutes of stretching exercises every hour, with a cumulative effect equivalent to 20 minutes of jogging. When watching TV, tiptoe and step in place, using advertising time to complete micro movements.

2. Create opportunities for low temperature exposure

Maintaining an indoor temperature of 18-20 ℃ can activate brown fat, and washing hands and faces with cold water can also stimulate heat production. Note that the temperature difference should not exceed 10 ℃ to avoid catching a cold.

4. Avoid high sugar traps

1. Identify hidden sugars

Instant oatmeal may have three times the sugar content of pure oatmeal, so pay attention to the top three on the ingredient list when purchasing. The so-called sugar free foods may have added alternative sweeteners such as malt syrup.

2. Control fruit intake

Seasonal fruits such as winter dates and sugar oranges should not exceed 200 grams per day, and should be consumed before 4 pm as much as possible. Freeze dried fruits are prone to excessive volume reduction, and it is recommended to convert them based on the weight of fresh fruits.

5. Avoid staying up too late

1. Adjust your sleep environment

Avoid exposure to blue light 2 hours before bedtime, and use a warm light desk lamp to read paper books is more helpful for sleep than using your phone. When the bedroom temperature is controlled at 16-18 ℃, the human body's fat burning efficiency is the highest.

2. Improving Sleep Preparation

Doing 10 minute deep breathing exercises 30 minutes after dinner can reduce cortisol levels by 15%. It is advisable to soak feet in water at around 40 ℃, as exceeding 20 minutes may actually affect sleep quality.

6. Wear less and keep warm

1. Adopt onion style dressing method

The inner layer is made of moisture wicking material, the middle layer is made of fleece for warmth, and the outer layer is windproof and waterproof. Avoid sweating and catching a cold with a single piece of clothing that is too thick, and adjust it appropriately to promote temperature regulation.

2. Pay attention to keeping the tips warm

Wearing a hat can reduce 30% of body heat loss, and wearing with exposed ankles can reduce basal metabolism by 5%. It is recommended to choose woolen socks paired with breathable shoes, which are both warm and not stuffy. The core of these strategies is to activate the body's cold stress mechanism and increase metabolic levels in a gentle and sustained manner. When others hoard fat during hibernation, you are already laying the foundation for lightness in the coming year. Remember that sustainability is more important than radicalism, and a weight loss rate of 0.5-1 kilogram per week is the healthy and safe rhythm.