Winter weight loss strategy: lose weight first or lose weight first? The scientific conclusion has arrived

The howling winter wind always makes people want to hide in bed and chew on potato chips. But looking at the soaring numbers on the weight scale, I couldn't help but feel anxious - should I lose fat first or lower my weight first? The problem that has plagued countless weight loss enthusiasts has finally been scientifically determined.

1. The essential difference between weight loss and weight loss

1. Changes in body composition

Weight loss refers to the overall weight loss, which may include the loss of water, muscle, and fat. And weight loss specifically refers to reducing fat content, which may preserve or even increase muscles and other tissues.

2. Differences in Health Benefits

Simply losing weight may lead to problems such as muscle loss and metabolic decline. Scientific weight loss can improve body fat percentage, make body lines tighter, and maintain basal metabolic rate.

3. Different measurement methods

Ordinary weight scales can only reflect changes in total weight, while body fat scales or sebum clamps can accurately monitor changes in fat content.

2. Why is it recommended to focus on weight loss first?

1. Metabolic characteristics in winter

In cold environments, the human body actively stores fat to keep warm. Blindly pursuing weight loss at this point may actually trigger the body's' famine mode ', leading to subsequent rebound.

2. More significant improvement in body shape

Similarly, losing 5 pounds may result in a waist circumference reduction of 3 centimeters, while simple weight loss may only reduce facial contours.

3. Long term benefits are better

Muscle mass retention means higher basal metabolism, and after developing a "lean constitution", it can be improved Maintaining a figure in spring will be easier.

3 Key Points for Scientific Weight Loss in Winter

1. Dietary Adjustment Strategy

Increase the proportion of high-quality protein appropriately, such as eggs and fish. Replacing some refined carbohydrates with root vegetables can enhance satiety and supplement dietary fiber.

2. Exercise mode selection

Indoor HIIT training combined with moderate strength training can not only increase heart rate and burn fat, but also avoid muscle loss. Pay attention to keeping warm after each exercise.

3. Key points for daily routine management

Ensure at least 7 hours of high-quality sleep and avoid cortisol elevation caused by staying up late. Sunbathing for 10 minutes in the morning can help regulate melatonin secretion.

4. Common Misconceptions to Beware of

1. Overreliance on Aerobic Exercise

Long term low-intensity aerobic exercise can indeed burn calories, but it may also consume muscles. It is recommended to control the aerobic time within 45 minutes.

2. Extreme dieting

Not eating staple foods or extremely low calorie diets can lead to the activation of protective mechanisms in the body, which in turn reduces the efficiency of fat metabolism.

3. Neglecting warmth

Wearing thin clothing while exercising in the cold may cause joint damage. Suggest choosing breathable and warm sportswear.

Instead of worrying about weight numbers, it's better to pay attention to the changes in body lines in the mirror. This winter, by using scientific methods to "intelligently negotiate" with fat, you will find that losing weight is no longer a painful tug of war. When the spring breeze brushes against your face, what you reap is not only a lightweight physique, but also a sustainable and healthy lifestyle.