Winter weight loss truth: 5 golden rules to improve metabolism, fat clattering

When winter comes, many people find that the numbers on their weight scales quietly climb up, and when they wrap themselves in down jackets, the "swim ring" on their waist becomes even more prominent. In fact, winter is actually the golden period for weight loss. In order to keep warm, the body will actively increase its metabolic rate. As long as the correct methods are mastered, the efficiency of fat burning is higher than in summer The sky is still high. Today, let's uncover practical techniques that turn the body into a 'fat burning motor'.

1. Don't compete with calories, eating right is the key [SEP]. The thermal effect of protein in food can increase digestion by 30% and prevent muscle loss.

2. Use fat to assist

Eat a small handful of nuts or half a spoonful of olive oil every day, which contains unsaturated fatty acids that can activate brown fat to produce heat. But pay attention to controlling the total amount, and do not exceed 15 nuts.

3. Choose low GI carbohydrates

Replace white rice with mixed grain rice and choose whole wheat noodles. Low GI foods can maintain blood sugar stability and avoid fat accumulation caused by severe insulin fluctuations.

2. Transform the cold into a natural grease burner

1. Moderately cool down

The room temperature should not be set too high, ideally between 18-20 ℃. Mild cold stimulation can activate brown adipose tissue, which is specialized in producing heat and can consume an additional 200 calories per day.

2. Don't wrap yourself too tightly when going out.

While ensuring that you don't catch a cold, reduce clothing appropriately to allow the body to adapt to low temperatures. When cold air comes into contact with the skin, the trembling heat generation mechanism will automatically activate, equivalent to doing mini exercises.

3. Exercise needs to play a "trick"

1. Give priority to interval training

fast walking for 1 minute and slow walking for 1 minute alternately. This mode burns 28% more fat than uniform exercise. At home, you can try a 30 second opening and closing jump+30 second tablet support cycle.

2. Utilize the post exercise burn effect

After strength training, the body will continue to consume oxygen for 48 hours, which is the EPOC effect. Doing resistance exercises such as squats and push ups 2-3 times a week can also burn fat while lying down.

4. Drinking water is an invisible accelerator

1. Drink enough

At least 1.5 liters of warm water per day. Lack of water can cause a 3% decrease in metabolism. Carry a thermos with you, taking small sips slowly is more effective than pouring heavily.

2. Choose the right time

Drinking 300ml of warm water on an empty stomach in the morning and 200ml half an hour before meals can temporarily increase metabolic rate by 10-30%.

5. Sleep is a metabolic charging station

1. Ensure sleep duration

If you sleep less than 6 hours a day for a week, your basal metabolism will decrease by 5-20%. Try to fall asleep before 23:00 and ensure 7-8 hours of high-quality sleep.

2. Adjust melatonin rhythm

Stay away from electronic devices and dim the lights one hour before bedtime. Dark environments promote the secretion of melatonin, a hormone that optimizes the expression of genes involved in fat metabolism.

These methods are like installing an invisible "fat burning switch" on the body, which can be observed after 2-3 weeks of implementation. Remember that weight loss is not about starving or freezing, but about teaching the body to use energy more intelligently. The contemporary Xie engine has been fully activated, and you will find that winter has become the best time for throwing meat Good season.