Winter weight loss must see: 5 "don'ts" to persist in, metabolic enhancement, fat loss frenzy

When winter arrives, wrapped in a down jacket, the numbers on the weight scale seem to also enter a 'hibernation mode'. Although I haven't eaten much, a layer of "swimming circle" has quietly added to my waist. Don't rush to throw the pot to low temperature, you may have fallen into these metabolic traps.

1. Don't refuse carbohydrates

1. Carbonated carbohydrates are not the enemy

Many people see carbohydrates as the culprit of weight gain, but in fact, consuming high-quality carbohydrates appropriately in winter can actually maintain body temperature. The slow-release energy provided by whole grains and root and stem foods can prevent the body from triggering a "famine mode" and desperately hoarding fat.

2. Choosing the right time is important.

Arrange most of the carbohydrates for breakfast and lunch, and choose high fiber vegetables as substitutes in the evening. This ensures the energy required for daytime activities while avoiding excessive sugar conversion into fat at night.

2. Do not overeat

1. Hunger actually slows down metabolism

When calorie intake is consistently below the basal metabolic rate, the body will actively reduce consumption to adapt to "famine". This is why weight loss is significant in the early stages of dieting, but stagnates in the later stages.

2. Clever use of calorie cycle

can adopt the "5+2" mode: 5 days of normal diet, and 2 days of appropriate reduction of 300 calories intake. It can create a heat gap without triggering the body's self-protection mechanism.

3. Don't give up strength training

1. Muscles are fat burning engines

Every kilogram of muscle gained can burn about 50 extra calories per day. Doing weight training such as squats and plank support at home in winter can improve basal metabolic rate more than just aerobic exercise.

2. Small equipment has a big effect

Prepare a pair of small dumbbells or elastic bands and do some simple bending and side leveling exercises while watching TV. Accumulated through fragmented exercise, the shaping effect is no worse than that of a gym.

4. Don't stay up late watching TV shows

1. Lack of sleep can cause hormone disorders

Lack of sleep can lead to a decrease in leptin and an increase in ghrelin, making it particularly easy to overeat the next day. Ensuring 7 hours of high-quality sleep is more effective than any weight loss medication.

2. Establish a sense of bedtime ritual

Stay away from electronic devices one hour before bedtime, soak your feet or do stretching exercises. The natural decrease in body temperature will help to enter a deep sleep state faster.

5. Do not reject fat

1. Good fat helps burn fat

Unsaturated fatty acids in nuts and deep-sea fish can promote the activity of fat degrading enzymes. A small handful of plain nuts every day can actually help control appetite.

2. Beware of invisible fat

Trans fat in cookies and pastries is the real enemy. Learn to read the ingredient list and avoid ingredients such as "vegetable fat powder" and "hydrogenated vegetable oil". In fact, winter is actually the golden period for weight loss, as the body needs to consume more energy to maintain body temperature in low temperature environments. By correcting these common misconceptions and engaging in moderate exercise, you will find that your figure under the down jacket becomes increasingly lightweight. Healthy weight loss is never a short-term sprint, but rather the cultivation of sustainable lifestyle habits.