Winter weight loss truth: 5 key ways to improve metabolism, lose weight quickly without harming the body

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 actively increases its metabolic rate to maintain body temperature in low temperature environments, which means that the same amount of exercise may consume more calories in winter than in summer There are still many days left. However, blindly dieting or exercising can actually activate the body's "energy-saving mode". Today, we will reveal 5 scientific tips to improve metabolism, allowing you to warm up during the winter while quietly losing weight.

1. Don't compete with calories, make friends with nutrition

1. Prioritize protein

Eating enough high-quality protein is like hiring a 24-hour boiler worker for the body, digesting protein itself will consume a lot of calories. Palm sized lean meat, two eggs, or 200g tofu at each meal can keep your metabolism burning.

2. Cleverly eating carbohydrates

Replace white rice with mixed grain rice and use steamed potatoes instead of French fries. These low GI staple foods can avoid the blood sugar roller coaster. Breaking down complex carbohydrates in the body requires more energy and can prolong satiety for more than 3 hours.

3. Fat Selection Procedure

Take a small handful of nuts and a few drops of olive oil every day, and the unsaturated fatty acids in them act as metabolic lubricants. But pay attention to controlling the total amount, one tablespoon of oil is about 120 kcal, which is equivalent to walking for half an hour to consume.

2. Turn drinking water into a fat burning accelerator

1. Get up in the morning with a cup of warm water

After sleeping all night, the body is in a slightly dehydrated state. Drinking 300ml of warm water immediately after waking up can increase metabolic rate by 24% for 1 hour, and the effect is comparable to jogging for 10 minutes.

2. Hydration trick before meals

Drinking two glasses of water 15 minutes before meals not only reduces overeating, but also activates brown fat to produce heat. Research has found that people who adhere to this habit for 3 months lose an average of 2 kilograms more weight.

3. Refuse the ice water trap

Although drinking ice water temporarily increases calorie expenditure, it can cause vasoconstriction and affect circulation. The most recommended warm water for winter is around 40 ℃, which not only protects the spleen and stomach but also promotes metabolism.

3. Alternating Cold and Heat Awakens Sleep Metabolism

1. Temperature Difference Method for Bathing

During showering, rinse limbs alternately with 38 ℃ hot water and 20 ℃ cold water, maintain each temperature for 30 seconds, and cycle 3 times. This mild cold stimulation can increase mitochondrial activity by 17%, and the effect lasts until bedtime.

2. Transition between indoor and outdoor

Do not wrap too tightly from the heated room to the outside, and allow the body to feel a temperature difference of 5-10 ℃ appropriately. When the skin comes into contact with cold air, brown fat immediately initiates a thermogenic process, consuming an additional 80-100 calories per day.

3. The secret to keeping hands and feet warm

focuses on keeping the ankle and wrist temperature switches warm, and wearing socks and gloves. When the ends of the limbs are warm, the internal organs do not need to accumulate fat to keep warm, and the waist and abdomen are naturally less likely to gain weight.

4. Exercise should be layered like hotpot

1. Do three sets of opening and closing jumps, wall squatting, and plank support in a cycle of 7 minutes in the morning [SEP]. This short-term high-intensity training can produce excessive oxygen consumption after exercise, and can also burn fat continuously for 6-8 hours while lying down.

2. Daily NEAT Exercise

Doing a few squats every hour when standing up to fetch water or going to the bathroom, this non exercise heat consumption accumulates significantly. Office workers can burn an extra 200 calories every day with NEAT, which is equivalent to eating one less bowl of rice.

3. Weekend compensatory training

Choose one day per week to engage in 45 minutes of moderate intensity exercise, such as brisk walking, dancing, or cycling. People who exercise regularly have a resting metabolic rate 5-7% higher than those who sit for long periods of time, which is equivalent to eating half a bowl of rice a day without gaining weight.

5. Sleep is the cheapest fat burning supplement

1. Golden Sleep Window

The peak of growth hormone secretion is from 10 pm to 2 am, during which every hour of sleep is equivalent to 1.5 hours of daytime sleep. Ensuring deep sleep during this period can increase basal metabolic energy by 6% the next day.

2. Bedtime Preparation Ceremony

Turn off all electronic devices one hour before bedtime and soak your feet in 40 ℃ hot water for 10 minutes. When the temperature of the soles of the feet rises to an appropriate range, the human body will naturally initiate a sleep program to avoid metabolic disorders caused by staying up late.

3. Bedroom Environment Rule

Keep the bedroom temperature between 16-18 ℃, which is most conducive to brown fat activation. Using blackout curtains to create a dark environment can increase the efficiency of nighttime fat breakdown by three times when melatonin is secreted normally. In fact, losing weight in winter doesn't require shivering from hunger or sweating profusely. After using the right method, you will find that a warm body itself is the best fat burning machine. Starting from tomorrow, try these methods. Three months later, when you take off your down jacket, the changes in the mirror will surprise you.