Winter weight loss truth: Is a difference of 3 pounds between morning and evening a normal phenomenon? Don't mess around anymore

When winter arrives, the down jacket wraps tightly, but the number on the weight scale becomes a thorn in the heart for many people. Weighing in the morning makes me feel happy, but standing up at night causes my pupils to shake - why did I gain 3 pounds? Don't rush to put dinner in the trash can for now, this kind of fluctuation may be much more normal than you think.

1. The truth about weight fluctuation of 3 pounds

1. Water playing on the seesaw

60% of the human body is water, drinking 500 milliliters of water can increase weight by 1 pound. The salt and carbohydrates consumed during the day temporarily lock in water, while breathing and sweating at night quietly evaporate water. The weight difference between morning and evening is like the body playing a "water moving" game.

2. Pending orders in the intestine

The weight of a meal is about 1-1.5 pounds, and it takes 12-48 hours from entry to discharge. When fasting in the morning, the intestines are basically empty, and when weighing at night, there may still be a "stock" of two meals, and this difference is not just fat.

2. Three misconceptions about losing weight in winter

1. Sweating more is equivalent to losing weight faster

90% of the weight lost after exercising with plastic wrap in winter is sweat, which can be replenished with just a few sips of water. True weight loss requires sustained low-intensity exercise, such as the intensity of speaking but not singing during brisk walking.

2. Losing weight faster without dinner

Fasting for more than 14 hours can activate the body's "hunger mode", making it easier to overeat the next day. A dinner with low glycemic index staple foods paired with protein can actually maintain nighttime metabolic rate.

3. Fruit meal replacement is very healthy

Winter fruits such as dates and sugar oranges have a sugar content of up to 15% -20%, and eating one pound is equivalent to the calories of two bowls of rice. It is recommended to limit the amount of fruits to around 200 grams per day, and prioritize low sugar options such as grapefruit and strawberries.

III. Strategies for Scientific Management of Winter Weight

1. Choose the Right Weighing Time

Fix the naked weighing after defecation and before breakfast in the morning, and take the average value every week for more accurate results. Avoid the "edema period" one week before menstruation, during which a 2-3 pound increase is purely due to hormonal disruption.

2. Adjust dietary structure

Replace the fat beef in hotpot with fish and shrimp, and use garlic paste instead of sesame paste as dipping sauce, which can reduce the intake of 300 calories per meal. Winter seasonal vegetables such as radish and cabbage are rich in dietary fiber. Remember not to add pork belly when cooking soup.

3. Utilizing a low-temperature environment

In an environment around 15 ℃, the body will produce heat through trembling, consuming an additional 5% -30% of calories. Don't deliberately get cold, reduce the air conditioning temperature properly, and don't wrap up in Zongzi when going out for a walk.

Don't be kidnapped by the number game on the weight scale, reducing waist circumference by 1 centimeter is more meaningful than losing 3 pounds. Winter is the season for the body to store energy. Instead of extreme dieting, it's better to learn to coexist harmoniously with weight fluctuations. When spring clothing is launched, you will thank yourself for being calm now.