Winter weight loss must see: 4 habits that help you easily lose 15 pounds in 60 days

When winter comes, hot pot milk tea wheel Entering the battlefield, the numbers on the weight scale quietly skyrocketed. Don't rush to emo, in fact, the cold season is the golden period for fat burning - the human body needs to burn more calories to maintain body temperature, and the basal metabolic rate is higher than in summer About 10% of the sky is high. Mastering these scientific habits will make you grateful for your current self when you take off your down jacket.

1. Eat enough high-quality protein for breakfast

1. The thermal effect of protein is higher

Digesting protein requires consuming 30% of its own calories, while carbohydrates only consume 5%. The combination of two boiled eggs and 200ml sugar free soybean milk can keep your blood sugar level stable throughout the morning.

2. Prolong satiety time

Protein stimulates the secretion of cholecystokinin, which is four times more effective than carbohydrates. This hormone can directly act on the brain's satiety center. Try replacing white porridge with coarse grain Congee and braised beef slices. If you are hungry slowly, you will eat less.

2. Break down exercise into daily life

1. Utilize fragmented time to engage in activities

Do a 3-minute wall squat every hour of sitting, intersperse tablet support during play, and pad heels when waiting for the elevator. These scattered expenses accumulate, equivalent to running 2 kilometers more every day.

2. Choose the Happy Fat Burning Method

Winter limited activities such as skiing, swimming while soaking in hot springs, and playing snowball fights can consume 300-500 calories per hour. The key is to do it painlessly in order to persist.

3. Cleverly deal with winter cravings

1. Use temperature to deceive taste buds

Hot drinks can quickly enhance satisfaction, homemade ginger juice mixed with milk and cinnamon apple tea are both warm and low calorie. Remember to drink slowly and slowly, giving the brain 20 minutes to receive signals of satiety.

2. Prepare emergency health snacks

freeze-dried sugar free yoghurt, baked chickpeas, instant chicken breast meatballs, and put out the fire in time in case of sudden cravings. Avoid hoarding food such as cookies and potato chips that cannot be stopped by opening the bag.

IV. Improve sleep quality

1. Regulate core body temperature before going to bed

Control the water temperature of feet soaking at about 40 ℃ for 15 minutes. The process of body temperature rising first and then falling can induce drowsiness, and the secretion of growth hormone during deep sleep is three times higher than during the day.

2. Create a dark environment

Add blackout curtains and turn off all indicator lights. Darkness promotes the secretion of melatonin, a hormone that not only helps with sleep but also activates the thermogenic function of brown fat.

Don't treat weight loss as a bitter and bitter task, approach every small progress with a gamified mindset. When these habits become instincts, you will find that the contours in the mirror become clearer and clearer. Remember, the energy accumulated in winter is for spring The sky blooms better.