Winter weight loss trap: Blindly skipping dinner can lead to decreased metabolism and increased risk of gaining weight!

When winter comes, many people start to engage in a tug of war with weight scales. In order to wear thick winter clothes without appearing bulky, many people choose a simple and rough method - directly cutting off dinner. Strangely enough, not only did the weight not decrease, but it quietly climbed up. The mystery behind this may be hidden in your metabolic system.

1. Why skipping dinner is more likely to lead to weight gain

1. The body activates the "energy-saving mode"

When the body is in a state of hunger for a long time, it will mistakenly believe that it is experiencing "famine" and automatically reduce the basal metabolic rate. Just like turning on power-saving mode on a phone, the body also reduces energy consumption to maintain basic operations.

2. Triggering retaliatory eating

Excessive hunger can lead to binge eating the next day, especially thirst for high sugar and high-fat foods I hope it will significantly increase. This eating pattern can cause blood sugar to fluctuate dramatically like a roller coaster.

3. Muscle loss affects metabolism

When there is a long-term lack of calories, the body will break down muscles to provide energy. Muscles are the major consumers of calories, and a decrease in muscle mass can directly lead to a decrease in resting metabolic rate.

2. Three Scientific Strategies for Winter Weight Loss

1. Adjust Dietary Structure

Increase the intake of high-quality protein appropriately, such as lean meat, fish, soy products, etc. Protein has a higher thermal effect in food, and the digestion process itself consumes more calories.

2. Emphasize the quality of breakfast

A rich breakfast can effectively stabilize appetite throughout the day. It is recommended to include protein, high-quality carbohydrates, and a small amount of healthy fats, such as eggs paired with whole wheat bread and avocados.

3. Smart Choice of Dinner

Dinner can reduce the carbon to water ratio appropriately, increase dietary fiber and protein. A bowl of coarse grain Congee with steamed fish and green leafy vegetables can satisfy the stomach without burdening the stomach.

3. Practical methods to improve winter metabolic efficiency

1. Maintaining regular exercise

combined with aerobic exercise and strength training has the best effect Good. Even at home, weight training can be done, such as squats, plank supports, etc., 3-4 times a week for 20-30 minutes each time.

2. Pay attention to keeping warm and cold

In cold environments, the body needs to consume more energy to maintain body temperature. Properly adding clothing and avoiding prolonged exposure to low temperatures can help maintain normal metabolic levels.

3. Ensure adequate sleep

Lack of sleep can disrupt the balance of leptin and ghrelin secretion. It is recommended to ensure 7-8 hours of high-quality sleep every day and avoid using electronic devices before bedtime.

4. Common misconceptions about winter diet

1. Overreliance on hot drinks

Although hot drinks can bring warmth, the calories of sugary drinks cannot be ignored. You can choose low calorie drinks such as sugar free flower tea and ginger tea.

2. Neglecting hidden calories

Hotpot and stew may seem healthy, but the hidden oils and salts may exceed the standard. Suggest blanching vegetables and lean meat first, and controlling the amount of dipping sauce.

3. Completely reject fat

Moderate healthy fat is important for maintaining hormone balance. Nuts, deep-sea fish, and olive oil are all good choices, just pay attention to controlling the total amount. Weight loss is never a simple addition or subtraction, but a precise energy metabolism engineering of the body. Instead of resorting to extreme dieting that harms metabolic function, it is better to establish sustainable healthy habits. Remember, winter is not the season to battle with food, but the time to learn to establish a wiser relationship with food.