Winter weight loss must see: 6 tips to accelerate fat burning, allowing you to quietly lose weight

When winter comes, the down jacket is wrapped into Zongzi, and the fat on the waist seems to find the most Jiazang is located. But you know what? Low temperature is actually the golden assist of fat burning - the body silently burns more calories to maintain body temperature. Don't rush to put your weight loss plan on next year's list. By mastering these scientific techniques, you can put fat into "burning mode" now.

1. Add some protein to breakfast

1. Extend satiety

Boiled eggs, sugar free soybean milk or Greek yogurt, these high protein foods need longer time to digest, which can effectively inhibit the snack impulse in the morning. Experimental data shows that a high protein breakfast can reduce daily calorie intake by 12%.

2. Activate food thermogenic effect

Digesting protein itself consumes energy, and its food thermogenic effect is three times that of carbohydrates. It's equivalent to eating 100 calories of protein, and the body needs to spend 30 calories to digest it.

2. Turn drinking water into a fat burning switch

1. Wake up in the morning with a cup of warm water

After metabolism throughout the night, the body is in a mild dehydration state. Drinking 300ml of warm water on an empty stomach can increase metabolic rate by 30%, lasting for about 1 hour. Remember to drink slowly and in small sips to avoid stimulating the digestive system.

2. Drink plenty of water before meals

Drinking 500ml of water half an hour before meals can not only reduce food intake, but also promote fat breakdown through hydration. Soda water with bubbles has a more significant effect, but it should be carefully selected for those with poor stomach.

3. Smart use of environmental temperature

1. Properly lower the heating

When the room temperature is maintained at 18-20 ℃, the activity of brown adipose tissue is the highest. This mysterious organization specializes in burning white fat to produce heat, with an adult body containing approximately 50-100 grams.

2. Try alternating hot and cold water bathing

During bathing, rinse alternately with 20 seconds of cold water (around 20 ℃) and 40 seconds of hot water (around 38 ℃), repeating 3-4 times. This temperature difference stimulation can temporarily increase metabolic rate by 200%.

4. Rescheduling Exercise Time

1. Doubling Morning Exercise Efficiency

When cortisol levels are high in the morning, aerobic exercise can burn 20% more fat. Too late to go to the gym? Climbing stairs for 10 minutes can also activate muscle groups throughout the body.

2. Use fragmented time for strength training

Do wall squats while watching TV, and do 20 deep squats when the water boils. For every 1 kilogram increase in muscle mass, the basal metabolism consumes an additional 30 calories per day, which is equivalent to losing 1.5 kilograms of pure fat in one year.

5. Sleep is an invisible fat burner

1. Ensure the duration of deep sleep

When entering the deep sleep stage, the secretion of growth hormone is three times that of daytime, which can directly break down fat. Wear a wristband to monitor and ensure 1.5-2 hours of deep sleep every night.

2. Adjust melatonin secretion

Avoid blue light exposure one hour before bedtime and use a warm light reading lamp instead of a mobile phone. Research has found that melatonin not only helps with sleep, but also promotes the formation of beige fat (another type of fat burning fat).

6. The golden ratio of dietary combination

1. Choose resistant starch for carbohydrates

Cooling potatoes and slightly harder pasta contain more resistant starch, which is like dietary fiber and can take away more fat during digestion.

2. Using spices instead of some seasonings

Capsaicin, curcumin and other ingredients can temporarily increase body temperature and accelerate metabolism. Adding 1 gram of chili powder to the soup can burn an additional 10 calories in the following 3 hours. Don't be deceived by heavy winter clothes, your body is always ready to burn fat. Starting with the boiled egg for breakfast tomorrow, make these scientific techniques your winter weight loss allies. When everyone else is "putting on autumn fat", you have quietly started your own fat burning program, spring You can reap unexpected surprises before the arrival of the sky.