Winter weight loss must see! 5 efficient fat burning methods to double your metabolism

When winter comes, hot pot milk tea is always in hand, but the numbers on the weight scale quietly climb up? Don't panic! Low temperature environment is actually the golden period for fat burning - the body actively burns more calories to maintain body temperature. Today, we will unlock 5 fat traps The winter exclusive fat burning method with shivering can be easily executed even for those who have difficulty getting up.

1. Turning Cold into a Natural Fat Burning Assistant

1. Low temperature activates brown fat

The human body hides two types of fat: white fat stores energy, and brown fat specializes in heat production. When the ambient temperature is below 18 ℃, brown fat acts like a startup button, consuming up to 30% of daily metabolism. Opening windows for ventilation for 15 minutes every day, or washing your face and hands with slightly cool water, can gently stimulate its work.

2. Use temperature difference skillfully to improve metabolism

Don't rush to wrap Zongzi from the heating room to the outdoor, so that the body can feel the temperature difference of about 10 ℃. Short term cold stimulation can increase mitochondrial activity, and the basal metabolic rate in the following hours can increase by 5% -8%, which is equivalent to burning half a bowl of rice calories while sitting.

2. Eating the right food allows fat to burn on its own

1. Protein plays a leading role

Digesting protein itself consumes 20% -30% of calories, much higher than the 5% -10% of carbohydrates. Ensure palm sized lean meat or fish for each meal, paired with soy products and whey protein, to burn an additional 80-100 calories during digestion.

2. Don't miss spicy food

Capsaicin can temporarily raise body temperature by 0.5-1 ℃ and continuously stimulate heat production for more than 3 hours. Add two sections of dried chili peppers to stew, or use Sichuan peppercorns in a pan, which can warm up the body and accelerate circulation. However, people with poor stomachs should weigh their abilities.

3. Adjusting exercise mode to achieve twice the result with half the effort

1. Place aerobic exercise in the morning

After waking up, do 20 minutes of brisk walking or skipping rope on an empty stomach. The body will prioritize the use of fat for energy supply, and the fat burning efficiency is 27% higher than after meals. Remember to drink a glass of warm water before exercising to avoid low blood sugar.

2. Try intermittent high-intensity training

Is outdoor exercise too painful in winter? Doing a 4-minute Tabata training at home (20 seconds of full strength exercise+10 seconds of rest, repeating 8 sets) can increase basal metabolic energy by 9% -15% 24 hours after exercise, which is equivalent to consuming an additional 200 calories while lying down.

4. Sleep is the cheapest fat reducer

1. Ensure the duration of deep sleep

When the room temperature is maintained at 16-19 ℃, the human body is more likely to enter the deep sleep stage. At this stage, the secretion of growth hormone is three times higher than usual, and it can directly break down fat cells. Turn off the underfloor heating 2 hours before bedtime and switch to breathable and warm pajamas for better results.

2. Adjust bedtime light exposure

Blue light on mobile phones can inhibit melatonin secretion and disrupt the rhythm of fat breakdown. Using anti blue light glasses or turning on eye protection mode after sunset can increase nighttime fat metabolism efficiency by 21%.

5. Small habits add up to big effects

1. Drink plenty of room temperature plain water

Drinking 500ml of water can increase metabolism by 24% -30% within 1 hour, but ice water can stimulate protective fat accumulation. Prepare a thermos and drink two or three sips per hour, which can consume an additional 150 calories throughout the day.

2. Regularly break metabolic balance

After maintaining the same diet and exercise for 3 consecutive days, you can intentionally eat an extra 300 calories of healthy meals on the 4th day. This' calorie cycle 'can deceive the body's adaptive mechanisms and prevent a decrease in metabolic rate.

These methods are like assembling LEGO, selecting 3-4 combinations to execute will show the changes. Don't wait for the New Year flag, put on your sneakers and do a jump, the fat is already trembling!