Winter weight loss golden schedule! 6 small things in the morning and evening=efficient fat burning throughout the day

When winter comes, with a down jacket wrapped around it, a weight scale becomes the least popular household appliance. But you may not know that maintaining body temperature in a low-temperature environment requires more energy consumption, and the rate of fat metabolism is faster than in summer Season is approaching 27%. This means that winter is actually the most quietly thinning season Good timing.

1. Three key actions to awaken metabolism in the morning

1. Secrets in warm water

After waking up, 300ml of warm water should be taken as seriously as checking in for morning classes. After 8 hours of sleep, dehydration in the human body can reduce metabolism by 5-7%, and warm water can immediately activate the digestive system. You can try placing a thermometer next to the water cup, keeping it at 40-45 ℃ to promote gastrointestinal peristalsis.

2. Sunshine Breakfast Rule

Opening the curtains to eat breakfast burns 12% more calories than eating in the dark. Natural light stimulates the retina to send a signal to the brain saying 'it's time to work', leading to an increase in thyroid hormone secretion. The classic combination of whole wheat bread and eggs, with the golden ratio of protein to complex carbohydrates, can make you feel full until noon.

3. Commuting to a sports field

Get off two stops in advance and walk for zero cost to get 20 minutes of aerobic exercise. When walking quickly in cold environments, the activity of brown adipose tissue is significantly increased, and this specialized heat producing fat can be called the "fat burning special forces". Pay attention to maintaining a step frequency of 110-120 steps per minute, with a slight coolness at the tip of the nose.

2. Three switches for continuous fat burning during the day

1. Office micro exercise

Get up every hour and do a 2-minute wall squat, which is equivalent to pressing the refresh button for metabolism. Muscles produce muscle cytokines when resisting gravity, which can continuously stimulate fat breakdown for up to 40 minutes. I think monotony can be changed to using one leg support to answer calls, which will have a more surprising effect.

2. Smart lunch pairing

Replace the staple food with old pumpkin or yam, whose resistant starch requires more calories to digest. Protein selection involves ingredients rich in leucine, an amino acid that can directly act on muscle cell mitochondria. Remember the eating order of "first dishes, then meat, and then rice", which can reduce postprandial blood sugar fluctuations by 31%.

3. Time difference for afternoon tea

Drinking a cup of cinnamon black tea from 15:00-16:00, as aldehydes in spices can temporarily raise body temperature by 0.5 ℃. Paired with 10 original almonds, the arginine in the nuts can promote capillary dilation, increasing calorie consumption efficiency by 19%. Be sure to keep almonds within reach, as they can easily be overeated if they are not visible.

Three rituals for optimizing nighttime metabolism

1. Dinner lighting regulation

Changing the overhead light to 2700K warm light, eating at this color temperature will consume 22% less calories than in a white light environment. Blue light can inhibit the secretion of melatonin precursors, and sufficient tryptophan is a key ingredient for sustained fat burning at night. Steamed fish paired with blanched spinach is the best option A good choice, DHA in deep-sea fish oil can enhance lipase activity.

2. Bathing temperature experiment

When taking a bath with a water temperature of 38 ℃, suddenly lower it to 30 ℃ and rinse for 30 seconds, repeat 3 times. This mild alternation of heat and cold can activate mitochondrial proliferation in subcutaneous adipose tissue, with an effect equivalent to jogging for 15 minutes. Immediately apply moisturizer after finishing, as dry skin can hinder the elimination of fat breakdown products.

3. Foot SPA before bedtime

When soaking feet in hot water at 42 ℃, adding two spoonfuls of sea salt will accelerate blood circulation due to the abundant arteriovenous anastomoses on the soles of the feet. When the skin on the feet slightly turns red, the overall metabolic rate can remain high for 3 hours. Remember to do a simple toe towel grabbing exercise after soaking to prevent swelling and exercise the arch muscles. The best thing about this schedule is that all projects can be seamlessly integrated into daily life. When others put on autumn fat in winter, you are quietly starting the fat burning program. Remember, after 21 days, new metabolic memories can be formed, and by then, even down jackets may have to be reduced in size.