Winter weight loss must see! 5 efficient fat burning methods to burn off fat without losing muscle mass

When winter arrives, with a down jacket wrapped around, the excess fat on the waist enters "stealth mode". But don't think hiding can get you away with it - the brown fat activity in the human body increases threefold in low temperature environments, and this season is actually the golden period for fat burning. Today, I will teach you 5 scientific ways to lose weight. You don't have to be so hungry that you can see stars, nor do you have to be exhausted in the gym. The key is to maintain the muscle lines that you have worked hard to train.

1. Low temperature exercise activates brown fat

1. Seize the golden time for morning exercise

Engaging in low-intensity aerobic exercise on an empty stomach in the morning can make the glycogen reserves depleted overnight close to bottoming out, forcing the body to mobilize fat for energy supply. It is recommended to choose brisk walking or cycling, with a duration of 30-40 minutes and a heart rate maintained at around 60% of the maximum heart rate. Remember to drink a glass of warm water before exercising to avoid high blood viscosity.

2. Clever use of cold stimulation

Proper exposure to cold air can promote the heat production of brown fat. You can open the window for ventilation for 5 minutes before exercising, or choose an outdoor sports venue. But it is important to keep the neck and hands warm to avoid direct invasion of cold air into acupoints. Wipe off sweat promptly after exercise to prevent a sudden drop in body temperature from causing a cold.

2. Protein Priority Diet Strategy

1. Eat enough high-quality protein for breakfast

Consuming 20-30 grams of protein within one hour after waking up can effectively suppress appetite throughout the day. Boiled eggs, sugar free yogurt, and steamed fish are all good choices. The thermal effect of protein can increase energy expenditure during eating by 15-30%, which is equivalent to burning more calories while sitting still.

2. Add an appropriate amount of carbohydrates within 30 minutes after exercise, which can quickly restore muscle glycogen without causing fat accumulation. It is recommended to choose foods with medium glycemic index, such as oatmeal Congee, whole wheat bread with chicken breast, and the ratio of carbon water and protein is 1:2 Good.

3. Resistance training preserves muscles

1. Compound movements are the main focus

Multi joint movements such as squats, hard pulls, and push ups can simultaneously stimulate large muscle groups, consuming more calories in one training session. Maintain strength training three times a week, selecting 4-5 movements each time, 8-12 times per group, with no more than 90 seconds of rest between groups. This training mode can sustain excessive oxygen consumption for 48 hours after exercise.

2. Control Aerobic Intensity

Long term low-intensity aerobic exercise can indeed consume muscles. Suggest using interval training method: 1 minute of high-intensity (such as fast running) combined with 2 minutes of low-intensity (such as slow walking), cycling 6-8 groups. This can improve fat burning efficiency and avoid muscle breakdown.

4. Sleep quality determines fat loss efficiency

1. Ensure the duration of deep sleep

The growth hormone secreted by the human body during deep sleep can promote fat breakdown and muscle repair. Avoid blue light stimulation 2 hours before bedtime, and maintain a room temperature of 18-20 ℃ for optimal sleep. You can drink 200ml warm milk to supplement tryptophan and help improve sleep quality.

2. Fixed sleep schedule

Sleeping and waking up at the same time every day helps regulate cortisol rhythms. Stable cortisol levels can reduce abdominal fat accumulation, especially for people who are prone to stress and obesity. It is recommended that the difference in work schedule between weekdays and weekends should not exceed 1 hour.

V. Fragmentation activity enhances metabolism

1. Get up for 2 minutes every hour

Prolonged sitting can cause a 90% decrease in lipoprotein lipase activity, which is responsible for breaking down fat in the blood. Set up mobile reminders and do several sets of wall squatting or heel lifting exercises per hour, which may accumulate more calories than specialized exercise.

2. Increase the amplitude of daily movements

When brushing teeth, do tiptoeing, tighten the core when waiting for the elevator, and stretch the thighs when watching TV - turn daily movements into micro exercises, which can consume an additional 200-300 calories per day. These small changes won't take up extra time, but sticking to them for a month is equivalent to losing an extra kilogram of pure fat.

Now put on your sneakers, take out the prepared high protein ingredients from the fridge, and turn off your phone half an hour early tonight - these immediately feasible small changes are pushing you towards the ideal state of "dressing thin and undressing flesh". Remember, winter is not the season for hoarding fat, but for quietly losing weight Good timing.