1, tips for losing weight in winter
1, protein a little more-control the desire for carbohydrates and snacks.
The best way to control appetite in winter is to eat more protein. Eating more protein can help you eat less carbohydrates. But how much did you eat? For example, a person weighing about 1.30 kg will consume 20 grams of protein every day in winter, that is, from 79 grams to 99 grams (about two ounces).
There is a standard formula for calculating protein's daily intake: weight (pounds) X0.55. For example, a person weighing 145 pounds needs protein 145X0.55=0.79 grams every day. (One Jin =0.9 Jin).
2, a little more crude fiber-control the total heat.
Refined pasta and high-sugar foods, such as sugar, cola, cakes, etc. Not only the nutrition is low, but also a lot of fat is added during the processing, which makes your calories easily exceed the standard.
So, from now on, it's a good choice to store more coarse grains, oats and fruits in your refrigerator. These foods are rich in cellulose, which can make you feel full for a longer time. To taste delicious, you can add some raisins or other dried fruits to oatmeal, or add some skim milk, spread some low-fat soybean butter on whole wheat bread, and add black beans to millet.
It is worth noting that packaged whole wheat bread or coarse grain biscuits should pay attention to the food label, which is generally high in calories because pure coarse grains taste bad. In order to improve the taste, merchants will add more fat, which is very unfavorable for weight loss.
3, a little more exercise-consume excess fat.
Exercise is essential. Exercise can make you energetic and burn more fat. If it is too cold outside, you can do some strength training and aerobic exercise indoors. Small dumbbells are a good choice. At least 2-3 times a week. At least 20 minutes at a time. Duoyan Zheng's popular slimming exercises and Crazy can be chosen according to your own preferences. If you want to prevent obesity, you should jump at least three times a week. If you want to lose excess fat, five times a week is the best.
4. Get enough sleep for 8 hours every day-improve metabolism.
Lack of sleep and poor sleep will make the body want to store fat, and when people enter deep sleep, the brain will secrete a lot of hormones to decompose fat; People who can't sleep well will increase insulin secretion and the body will store fat more easily; The study also found that people who lack sleep have a slower metabolic rate (the metabolic rate is different in different sleep stages, and it will reach the highest when they enter the rapid eye movement stage. If you don't get enough sleep, you will get less sleep during REM, which will cause you to eat too much, eat things you shouldn't eat and eat at the wrong time. This is why if you want to lose weight successfully, you must have a good sleep first.
Scientists have also confirmed that people who sleep less lose less fat, even if they lose weight. For example, people who only sleep for five hours lose the "net weight" composed of muscles, bones and internal organs, rather than fat, which is easy to feel hungry.
But the more you sleep, the better. People who sleep too long will have a slower metabolism because they don't consume calories all the time. Ensuring 7-8 hours of adequate sleep every day is the best way to lose weight. In winter, the days are short and the nights are long, so I don't sleep.
2. Food to lose weight in winter
1 broccoli
Broccoli is a kind of vegetable with very high nutritional value, which contains almost all kinds of nutrients needed by human body and is known as the "crown of vegetables". Broccoli is rich in vitamin A, vitamin C and carotene. If eaten regularly, it can help remove harmful free radicals in the body, enhance the skin's anti-damage ability, help maintain skin elasticity, and is a powerful antioxidant, which can prevent dry skin. It is a good beauty vegetable.
Cold salad or quick stir-fry on the fire are good choices. In addition, other dark green vegetables are also good choices, and it is recommended to change them every day.
Step 2: carrots
Carrots are also vegetables, so you need to eat more to lose weight. The β -carotene contained in it is the precursor of vitamin A and rhodopsin. After ingesting this carotene, it will be naturally converted into vitamin A, which can maintain the health of eyes and skin. Therefore, carrots are also called "bright angels".
Because vitamin A is a fat-soluble vitamin, it is best to cook it with oil, which is better to absorb. Of course, you can also drink juice, which will also achieve better fitness results. Will make the skin in a healthy state, become shiny, rosy and delicate.
3. Milk
It is very enjoyable to lose weight and drink milk, especially drinking a cup before going to bed can also help you sleep. Chinese medicine believes that milk is sweet and slightly cold, which has the effects of promoting fluid production, quenching thirst, nourishing and advocating, clearing away heat and relaxing bowels, tonifying deficiency and strengthening the spleen. The enzyme function contained in milk can also play a good cosmetic role on the skin, which can promote the decomposition of cutin on the skin surface, improve the activity of skin cells, delay skin aging, enhance skin tension and eliminate fine wrinkles.