Winter weight loss must see! Three underlying logics make it easy for you to lose weight

In winter, hot pot and grilled meat wheel Are you afraid to even look at a weight scale wrapped in a down jacket? Don't panic! The truth about fat hoarding may be different from what you think. For every 1 ℃ drop in body temperature, the basal metabolic rate decreases by about 5% - this is not an excuse to give up, but the key to finding the winter weight loss code.

1. Why is weight loss more efficient in winter?

1. Cold environment activates brown fat.

There are two types of fat cells in the human body: white fat is responsible for energy storage, and brown fat specifically produces heat. When the ambient temperature is below 16 ℃, the activity of brown fat increases threefold and can continuously burn white fat for energy supply. Washing your face with warm water at 20 ℃ in the morning and reducing indoor heating time appropriately are good ways to activate it.

2. Seasonal appetite regulation mechanism

Melatonin secretion is higher in winter than in summer Ji Duo 30%, this hormone not only improves sleep, but also indirectly inhibits nighttime eating desire. Seize the golden secretion period from 10 pm to 2 am at night and avoid late night snacks to achieve twice the result with half the effort.

2. Cracking the metabolic trap in winter

1. Don't be deceived by false hunger

Blood vessel constriction and reduced gastric blood flow in low-temperature environments may produce a "false hunger" signal. Drink 300ml of warm water first and wait for 15 minutes. If the hunger disappears, it means that the body only needs to warm up, not food.

2. Adjust the ratio of the three major nutrients [SEP]. It is recommended to increase the protein intake to 1.8 grams per kilogram of body weight, as it can generate food heat effects and consume more energy. Soybean milk is used to replace part of refined carbon water, which can not only meet the needs of warming the stomach but also avoid violent fluctuations in blood sugar.

3. Sustainable Winter Exercise Program

1. Utilize fragmented time for resistance training

3 sets of wall squats per day (30 seconds per set), combined with office seat up movements. The afterburning effect generated by this intermittent exercise can keep body temperature rising for 4-6 hours.

2. Modify daily flow lines to increase consumption

Place the phone charger in a location that requires walking 5 steps to reach, and choose the farthest parking space in the mall. These small changes can consume an additional 80-100 calories per day, equivalent to the effect of jogging for 10 minutes.

Low temperature is not an excuse for laziness, but a fat burning switch left to us by evolution. Put on your sneakers and start practicing these scientific strategies now, next spring When the sky takes off its coat, the changes in the mirror will give you the best answer.