Winter has come, and the cotton-padded clothes are wrapped tightly, giving many people who are eager to lose weight but can't make up their minds to be lazy again. "Don't lose weight in winter, wait until spring. The reason is that people have a good appetite when it is cold, and they are still not satisfied after eating a meal. Facing all kinds of snacks at home, reducing outdoor activities and doing nothing, the desire to eat will become stronger and stronger. In order to supplement calories, fragrant cocoa and milk tea have become winter favorites. " However, they ignore the most important point: winter is the best time to lose weight. Because people are in a cold state in winter, people consume much more calories in exercise in a cold environment than in a warm environment. In addition, winter exercise is characterized by more times, short intervals and light weight, which coincides with the law of fat-reducing exercise, so it is time to lose weight in winter. Try to lose weight by calculating your metabolism in winter!
A high-quality breakfast is very important.
Since you choose to lose weight in winter, your weight-loss tactics should be tailored to your own needs. Experts concluded that only by grasping diet and exercise with both hands can the effect be obvious. At the same time, a high-quality breakfast is one of the essential steps to lose weight. Because eating breakfast will speed up the body's metabolism and pave the way for a day's weight loss.
According to nutrition experts, morning is the most energetic time of the day. In this prime time, climbing stairs still has a significant weight loss effect, consuming 29% more energy than running and walking in the morning. Efficiency is improved, and the effect is self-evident. Although the metabolism at noon is not as good as that in the morning, if you continue to maintain it, supplementing energy will still make slimming full of motivation. Lunch at noon must be high in protein, fiber and calories. Let's take a look at the standard diet customized by nutrition experts for you.
Lunch standards should be three lows and three highs.
Low oil, salt and sugar. Low oil means eating less or not eating fried food. Low salt is to make the taste as light as possible and eat less spicy food, so as not to make the appetite open and hurt the spleen and stomach. Low sugar does not mean not eating sugar, but strictly controlling high-calorie foods such as ice cream and cream cake.
Three highs means high protein, high vitamins and high cellulose. High protein is a nutrient for maintaining human organs, usually accounting for about 30% in the diet, but for people who are eager to lose fat, protein can be increased to about 60%, but the main intake should be plant protein, such as beans. Vitamins can delay cell aging, and vegetables and fruits are the main sources of vitamins. Cellulose can help our intestinal peristalsis, help detoxify and keep our skin clean. Corn, celery and buckwheat are all foods with high cellulose content.
Don't eat too much food for dinner.
Because of metabolism, people usually feel hungry from 3 pm to 5 pm. Don't eat high-calorie foods and snacks at this time. It is most appropriate to replace them with fruits. Dinner time is the low point of metabolism. Eating too much food will only cause accumulation in the body. Therefore, how much you eat at dinner also determines the success or failure of losing weight. Usually, as long as you keep the defense line of dinner, you have already lost more than half of your weight.
Stick to a day and drink a glass of red wine before going to bed, which is good for beauty and promotes sleep. The important thing is that red wine can also burn fat, so that you can burn fat for you unconsciously at the night when your metabolism drops to the lowest point.
Pay attention to being familiar with women's weight loss in winter.
Note 1: Warm-up activities should be sufficient.
The cold climate leads to the protective contraction of human organs and systems, the elasticity and ductility of muscles, tendons and ligaments decrease, the viscosity of muscles increases, and the range of joint activity decreases.
Coupled with the low air humidity, people feel thirsty, fidgety, and feel stiff and difficult to stretch.
If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain.
Therefore, winter sports, especially outdoor sports, must first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise.
Note 2: The thickness of clothes should be appropriate.
First of all, put on more clothes in winter. Clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes.
After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss.
Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes.
As the saying goes, "cold starts from the feet." Because people's feet are far away from the heart, there is less blood supply, and the subcutaneous fat of the feet is thin, so the warmth retention is poor.
Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick.
Usually some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, leading to chilblain, arthritis and other diseases.