Winter weight loss tips: 3 to 2, don't stick to it, amazing results in 2 months

As soon as winter arrives, many people start to feel comfortable sticking their autumn fat on their down jackets. But you know what? Winter is actually the golden period for weight loss! The human body burns more calories to maintain body temperature in low temperature environments. Seizing the opportunity to adjust diet and exercise habits may be more effective than summer The sky is still clear.

1. Adjust dietary structure

1. Increase intake of high-quality protein

Protein rich foods have the highest thermal effect and can burn more calories during digestion. Chicken breast, fish, and soy products are all good choices, as they can enhance satiety and prevent muscle loss.

2. Control the intake of refined carbohydrates

Refined carbohydrates such as white rice and white bread have a high glycemic index, which can easily lead to blood sugar fluctuations and hunger. It can be replaced with coarse grains such as brown rice and oats, which are rich in dietary fiber and promote intestinal peristalsis.

3. Eat more warm foods

In winter, it is advisable to eat warm ingredients such as lamb, ginger, and longan, which can drive away the cold without causing excessive calorie burden like fried foods.

2. Persist in moderate exercise

1. Choose indoor aerobic exercise

When the weather is cold and not suitable for outdoor running, you can try indoor exercises such as skipping rope, climbing stairs, and aerobics. Maintaining the heart rate within the range of 60% -70% of the maximum heart rate for 30-40 minutes each time is most effective Good.

2. Add resistance training

Squatting and plank support are self weight training exercises that do not require equipment and can be completed at home. After increasing muscle mass, the basal metabolic rate will increase, and lying down can burn more calories.

3. Utilize fragmented time for exercise

When watching TV, do some abdominal exercises and brush your teeth with your toes on your toes. These micro movements can also accumulate significantly. The key is to develop the habit of being active at all times.

3. Pay attention to keeping warm

1. Keep hands and feet warm

When hands and feet are cold, the body will prioritize maintaining core temperature, which may actually reduce fat burning efficiency. Wear socks and gloves, and warm the baby if necessary.

2. Properly lower the indoor temperature

It is ideal to maintain a room temperature of 18-20 ℃, which will not cause shivering and can keep the body in a moderate state of heat production. Be careful not to sleep at too low a temperature.

3. Soaking feet promotes circulation

Soak feet in warm water at around 40 ℃ for 15 minutes at night, and add a little mugwort or ginger for better results. Can improve peripheral circulation and help increase metabolism.

4. Do not excessively diet

1. Be alert to a decrease in basal metabolism

Long term intake of calories below the basal metabolic requirements will activate the "energy-saving mode" of the body, which may lead to difficulties in subsequent weight loss. It is not recommended for women to consume less than 1200 calories per day.

2. Avoid nutritional imbalance

Single food weight loss methods may cause vitamin and mineral deficiencies, affecting immunity and skin condition. During the weight loss period, it is important to pay attention to the diversity of ingredients.

3. Preventing binge eating

Excessive suppression of appetite can easily trigger retaliatory eating. You can schedule a 'cheat meal' once a week and control the amount of food you want to eat.

5. Don't stay up late

1. Affects leptin secretion

When sleep is insufficient, leptin, which suppresses appetite, decreases, and ghrelin, which stimulates appetite, increases, making people crave high oil and high sugar foods.

2. Hindering muscle recovery

Muscle repair after exercise is mainly completed during deep sleep, and staying up late can affect this process, reducing the effectiveness of exercise for weight loss.

3. Disrupting the biological clock

Irregular sleep patterns can lead to increased levels of cortisol, a stress hormone that promotes abdominal fat accumulation. Try to fall asleep before 23:00.

Remember these points and stick to them for two months, and you will be pleasantly surprised to find that the numbers on the scale are steadily decreasing. More importantly, your overall mental and physical state will improve significantly. Winter weight loss does not require hunger or cold, mastering the correct methods can achieve twice the result with half the effort. When it's spring When you take off your thick coat, you will surely thank yourself for persisting now.