Winter weight loss must see: easily lose 20 pounds of meat in three months, no rebound without dieting

In the cold winter, the howling wind always makes people want to snuggle in a warm blanket and eat snacks. But you know what? Winter is actually the golden period for burning fat! The human body actively burns more calories to maintain body temperature in low temperature environments. Seizing this natural advantage and shedding excess fat can actually achieve twice the result with half the effort.

1. Three scientific advantages of winter weight loss

1. Brown fat is activated

Brown fat in the human body is like a warm baby built-in, burning white fat crazily to produce heat at low temperatures. Research has found that activity in a 19 ℃ environment for 1 hour can increase brown fat activity by 40%.

2. Increased basal metabolic rate

When the ambient temperature is below 20 ℃, the body burns 5% -10% more calories than at room temperature. This means that with the same amount of activity, half a bowl of rice can be consumed more calories in winter.

3. Natural regulation of appetite

Cold weather can inhibit the secretion of ghrelin, compared to summer The impulse to eat ice cream in the sky, and the thirst for high sugar foods in winter The visibility has significantly decreased.

2. Eating the right food doubles fat burning efficiency

1. Warm protein

Foods such as lamb and salmon are rich in L-carnitine, which can accelerate fat metabolism. Eating lamb stew three times a week, combined with exercise, can increase fat burning efficiency by 15%.

2. Root vegetables

The resistant starch in lotus roots and yams requires more calories to digest. Replacing some staple foods with steamed taro can reduce postprandial blood sugar fluctuations by 30%.

3. Spices Assist

Ginger contains gingerol, which can maintain its thermogenic effect for 3 hours. Adding two slices of ginger when cooking is equivalent to taking an extra 20 minutes of walk.

3. Winter exclusive exercise plan

1. intermittent brisk walking

alternating between brisk walking for 1 minute and slow walking for 1 minute in an environment around zero degrees Celsius, with a 47% higher fat oxidation rate than walking at a constant speed. Pay attention to breathing through the nose to avoid cold air stimulation.

2. Home Resistance Training

Doing 3 sets of wall squats per day (30 seconds per set) can activate both the thigh and core muscle groups simultaneously. For every 1 kilogram increase in muscle mass, basal metabolism increases by 50 calories.

3. Fun Exercise

Follow a fitness video to dance a 30 minute fat burning dance, which burns the same amount of calories as jogging 5 kilometers. Suggest choosing music with strong rhythm to enhance persistence.

4. Key strategies to break the plateau period

1. Change the order of exercise

Place habitual aerobic exercise after strength training, and the body will prioritize the use of fat for energy supply. Try doing squats first and then skipping rope to increase fat burning effect by 22%.

2. Adjusting dietary structure

Using tofu instead of some meat for three consecutive days can restart the body's metabolic sensitivity while keeping the total protein intake unchanged.

3. Ensure deep sleep

When the room temperature is maintained at 16-18 ℃, the secretion of leptin by the human body will increase by 19%. Soaking feet in 40 ℃ warm water for 10 minutes before bedtime can shorten the time to sleep by 15 minutes. Don't use winter as an excuse to gain weight anymore! Starting from tomorrow, you will try these methods. Three months later, as you stand on the weight scale, you will definitely thank yourself for making the changes now. Remember that the core of healthy weight loss is to cultivate sustainable lifestyle habits, rather than pursuing short-term quick results.