1. Reasons for gaining weight in winter
1, lack of exercise
In winter, because it is too cold to move, sympathetic nerves will become dull, energy consumption will also decrease, and excess energy in the body will be converted into fat, which is easy to be obese.
2. Fast food
You can't resist the temptation of snacks, but snacks are the chief culprit in gaining weight. They are delicious, but not necessarily nutritious. The calories of snacks are as high as candy, and the calories of a bag of French fries are almost equivalent to the calories of a dinner!
3. Season
Is it really easy to get fat simply because of winter? In fact, it's because it's cold outside and you don't leave the house, or you don't leave the TV with snacks. In addition, the loose and heavy clothes in winter are also one of the reasons, which makes people relax their tension and vigilance against fat, so they get fatter every day. Mastering the above reasons, it is not a problem to bid farewell to obesity in winter as long as you take fewer detours and keep exercising.
2. How to lose weight in winter
1, have a rich breakfast.
A day's work lies in the morning, and so does the body. After a night's sleep, the body needs to replenish enough nutrition in time. A rich breakfast in the morning can provide enough fuel for the body, improve metabolism and burn fat. Professional nutritional weight loss also emphasizes that dieters must pay attention to breakfast. Rich breakfast can reduce the desire to eat in the future and help us eat less snacks in disguise, so we have to eat breakfast!
2. Moderate but not too much dinner
40% dieters choose not to eat dinner, which is one of the scientific and reasonable measures to lose weight in winter. Because the evening is the time for the human stomach to adjust and rest, the calories we consume are not easily digested and easily converted into fat accumulation. In fact, dieting will still create a body protection mechanism and accumulate more fat for consumption, so if girls want to lose weight in winter, they should have dinner around 5: 30 (or earlier). Tip: If you eat less dinner, you should go to bed early.
3. Don't quit carbohydrates
Fruit is also a carbohydrate. Some girls choose to completely exclude carbohydrates when they lose weight in winter, which is wrong and difficult to do. People who choose not to eat rice may eat fruit as a snack. Fructose in fruit is also a carbohydrate. The dieter's staple food can be sweet potato, all kinds of beans and coarse oatmeal, not white rice. Because these foods are rich in dietary fiber, they have a good effect on eliminating belly and are a good choice for people who lose weight in winter.
4. Hot porridge once a day
Drinking hot porridge can not only warm the body in a cold environment, but also accelerate metabolism, especially suitable for slimming in winter. Porridge is rich in water and can provide a solvent for human body to excrete waste. Porridge has a large volume and low energy density, and the same weight is only 1/3 of that of rice. Drinking hot porridge can prevent excess energy while feeling full, so drinking hot porridge is one of the most effective ways to lose weight in winter.
5. Eat 100g meat every day.
Can be a meat-eating beauty, can eat red meat. Some people think that eating meat will increase weight. In fact, eating meat properly is not only beneficial to women's health, but also makes them look beautiful. Especially in winter, the human body needs to supplement heat properly to increase resistance. Chicken with low fat content is the first choice for meat, black-bone chicken is the best, and beef, mutton and fish are also good choices. When cooking, pay attention to putting as little oil as possible, stew more, cook more and steam more, and control the amount of meat with the rule of three dishes and one bite of meat.
6, the implementation of the "three less" diet plan
The "three little" diet plan is a diet plan with less oil, less salt and less sugar. No matter whether you eat out or cook at home, you should try your best to do three less. Foods high in salt, oil and sugar are not only bad for losing weight, but also increase the risk of chronic cardiovascular disease. Reason: If you eat too much salt, you will accumulate a lot of sodium ions in your body, which will lock up water and lead to water and sodium retention and obesity. If you eat too much greasy food, you will get fat if you eat too much calories. Sweets are generally high in calories, so they are also unacceptable.
7. Eat hot pot skillfully
In winter, because of the cold weather, many people prefer to eat hot pot. When they rinse hot pot, they start with big fish and big meat, eat oily food first, and then eat oily food such as vegetables when they are almost full. In this way, the oil in soup and meat is eaten into their stomachs. Bian Xiao reminds you that if you want to eat hot pot healthily, you should rinse vegetables and starchy food first, and save the greasy meat for last, besides choosing the soup base with relatively little oil. Eating hot pot in this way is one of the most effective ways to lose weight in winter.
8. chew slowly
Chewing carefully can not only make you elegant, but also make you feel the delicious food more deeply. Most importantly, it will help the digestive system to work well, and it will not accidentally ingest too much, so chewing slowly is one of the most effective ways to lose weight in winter.
9, purify the body detoxification diet
Supplementing digestive enzymes can reduce the consumption of enzymes in the body and let the enzymes responsible for metabolism fully play their roles. It is recommended to supplement digestive enzymes before meals. In addition, probiotics can squeeze out the growth space of bad bacteria in the intestine, so that the intestine can play its normal digestion and absorption function and play its immune role. Because intestinal peristalsis is slow during sleep and probiotics are easy to reproduce, it is recommended to supplement probiotics after dinner and before going to bed. This probiotic supplement can be drawn from the daily diet, such as drinking more yogurt. Those who lack it suggest eating some special probiotic supplements properly.
10, soaking feet to promote blood circulation
In winter, many girls are prone to edema or lower body obesity due to deficiency and cold. At this time, it is very suitable to lose weight by soaking feet in winter. It is recommended to soak your feet before going to bed, so that it won't get cold as soon as you enter the quilt foot. The temperature of your feet after soaking your feet will always follow the body temperature, which will make you wake up in the morning in a warm state. Soaking feet to lose weight is one of the most effective ways to lose weight in winter, because soaking feet promotes blood circulation and helps the body discharge waste. The principle of soaking feet to lose weight: put your feet in hot water to make your cold body feel warm. After a few minutes, your body will feel hot, and then the gas will circulate to every corner of the body with the blood, and the accumulated old waste will be discharged from the body. The basic method is to prepare a big and deep bucket. The principle is that the water level can soak more than half of the calf (this water level is more conducive to eliminating leg edema). Need to remind everyone that put your feet comfortably flat on the bottom of the bucket to avoid cramps. The soaking time is 20-30 minutes, and hot water should be added in time after the water is cool. Drinking a glass of water before and after soaking feet is beneficial to metabolism and body fluid supplement. If there is a wound in the leg, it is not advisable to soak it, so as not to stimulate the wound inflammation.
1 1, Bikram Yoga
Bikram Yoga requires practitioners to practice 26 basic postures in a high temperature environment above 38℃. After 10 minutes of practice, you will be sweating like a pig. With the acceleration of blood circulation, the waste in the body is discharged, which has become one of the most effective ways to lose weight in Bikram yoga in winter. Suitable for office workers who often sit in the office and have insufficient exercise; Urban people with high mental stress or chronic diseases such as migraine, cervical pain and low back pain.
3. The benefits of winter sports
1, which can enhance cold resistance.
People who insist on winter sports will have stronger cold resistance than the average person. Because people exercise in a cold environment, it can improve the excitability of the cerebral cortex, promote its coordination with various organs and systems in the body, enhance the function of the central nervous system to regulate body temperature, and balance the heat generation and heat dissipation in the body, thus making the body adapt to cold weather.
2, can eliminate fatigue
Winter exercise can speed up blood circulation, increase oxygen supply to the brain and enhance blood vessel elasticity. This can eliminate the brain fatigue caused by long-term work, enhance memory and improve learning and work efficiency.
3, can enhance resistance
Exercise in winter can speed up the metabolism of the body. When the body is stimulated by cold, the antibodies against diseases in the blood will increase, and the body's resistance to diseases will also increase. Therefore, people who insist on exercising in winter are less likely to suffer from diseases such as colds, bronchitis and pneumonia.
4. It can prevent osteoporosis.
Outdoor sports in winter can fully enjoy the sunshine. After the ultraviolet rays in the sun are absorbed by the human body, cholesterol in the blood can be converted into vitamin D, which promotes the absorption of calcium by the human body. Middle-aged and elderly people can effectively prevent osteoporosis by insisting on exercise.
5, can strengthen the heart
Cold weather also makes the heart load more when distributing blood to the whole body. In order to combat heart problems and manage extra stress, this process may aggravate illness or injury. However, with the regular exercise of cardiovascular endurance, myocardial function can be strengthened, even in such cold weather, to prepare for more difficult training in the future-not to mention other non-sports stresses in life.
6, is conducive to improving mood
Exercise in cold weather also helps to improve mood because of lack of humidity and the ability to kill stimuli. Because it is more difficult for the body to keep warm at work, the production of endorphins has also increased, and exercising in cold time will increase your happiness.
7. It is better to lose weight by exercising in winter.
Exercise in a cold environment, the human body will consume more calories, because the body needs to consume more energy to keep warm. Chris said, "When a warm body touches or inhales cold air, the calories burned by exercise will increase slightly? ChrisHall said that he is the founder of personal training system training service. "This will increase the speed, so that the calories consumed by the body will increase by about 3-7%." Another way for the body to burn fat is by increasing "brown fat".