How to lose weight in winter, how to lose weight in winter

Winter is a good season for health preservation and weight loss, because people have to resist the cold outside in winter, and the body consumes more fat and calories, so the weight loss effect will be better in winter. However, there are some skills for weight loss in winter. You can't just rush around like a headless fly. There should be a proper method. So, how should you lose weight in winter?

1: Get more sun exposure - suppress your appetite. Studies have shown that insufficient sun exposure will induce your desire for various snacks and desserts, such as cakes, cookies, ice cream, French fries, etc. Because sun exposure can stimulate the secretion of a hormone called hydroxytryptamine in the brain, which has the function of excitement and suppressing appetite. In winter, if you live in a snail-like environment and get less sun exposure, the secretion of hydroxytryptamine in the brain will decrease, and you will become depressed and want to eat. How long is the right time to get sun exposure? Experts suggest that about one hour of sun exposure a day is enough. If your work environment is not near a window and there is not enough sun exposure. You can choose to go out for a walk after lunch every day. Remember to apply sunscreen. Although the ultraviolet rays are not strong, prolonged exposure to the sun can still damage the skin.

2: More protein - control the craving for carbohydrates and snacks. The best way to control your appetite in winter is to eat more protein. Eating more protein can help you eat less carbohydrates. But how much more should you eat? For example, a person weighing about 130 pounds should consume 20 grams of protein per day in winter, which means increasing from the original 79 grams to 99 grams (about 2 taels). There is a standard calculation formula for the amount of protein that the human body needs to consume every day: that is, body weight (pounds) X0.55. For example: a person weighing 145 pounds needs 145X0.55=0.79 grams of protein per day. (One pound = 0.9 catties).

3: More crude fiber - control the total calories. Refined pasta and high-sugar foods, such as sugar, cola, cakes, etc., are not only low in nutrition, but also add a lot of fat during the processing, which makes it easy for you to exceed the calorie limit. So, from now on, store more coarse grains in your refrigerator. Oats, fruits, etc. are good choices. These foods are rich in fiber and can keep you full longer. If you want to make it more delicious, you can add some raisins or other dried fruits to the oatmeal porridge, 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 whole-grain biscuits, and you need to pay attention to the food labels, generally have higher calories. Because pure whole grains do not taste good, in order to improve the taste, merchants will add more fat, which is actually not conducive to weight loss.

4: Do more exercise - to burn excess fat. Exercise is essential. It can make you energetic and burn more fat. If it is too cold outdoors, do some strength training and aerobics indoors. Dumbbells are a good choice. Do it at least 2-3 times a week. Each time for at least 20 minutes. Zheng Duoyan's slimming exercises, insanity, etc. are popular now. You can choose a set according to your preferences. If you want to prevent obesity, you should dance at least three times a week. If you want to lose excess fat, 5 times a week is the best.

5: Get enough sleep for 8 hours a day - Improve metabolism. Lack of sleep and poor sleep will make the body want to store fat. When people enter deep sleep, the brain will secrete a large amount of hormones to break down fat. People who do not sleep well will increase insulin secretion, and the body is more likely to store fat. Studies have also found that people who do not get enough sleep have a slower metabolism rate (the metabolism rate is different in different sleep stages. When sleep enters the rapid eye movement stage, the metabolism rate will reach the highest. If you sleep less, the sleep in the rapid eye movement stage will decrease, which will cause you to eat too much, eat what you should not eat, and eat when you are not sleeping. Eat at the right time. That's why you have to get a good night's sleep first if you want to lose weight successfully. Scientists have also confirmed that people who sleep less, even if they lose weight, lose less fat. For example, people who sleep only five hours lose "net weight" composed of muscles, bones, and internal organs, not fat, and they are more likely to feel hungry. However, the more you sleep, the better. People who sleep too long will also have slower metabolism because they have been lying in bed without consuming calories. Sleeping 7-8 hours a day is most conducive to weight loss. Don't be greedy for sleep because the days are short and the nights are long in winter.

1: Chinese Yam - Warm tonic and slimming Chinese Yam is warm in nature and is a good warm tonic food in winter. Many women have symptoms of qi deficiency and blood deficiency, and their hands and feet are prone to coldness in winter. The most nutritious component of Chinese yam is in its mucus. The hemicellulose contained in it can expand 80 to 100 times after absorbing water, which can easily produce a feeling of fullness, thereby controlling the desire to eat. You can safely eat more without gaining weight; Chinese yam also contains digestive enzymes that can promote the decomposition of protein and starch, and can promote metabolism and reduce excess fat; Chinese yam can also provide the human body with a large amount of mucus protein, which can prevent fat deposition in the cardiovascular system, maintain the elasticity of blood vessels, reduce subcutaneous fat deposition, and avoid obesity.

2: Black dates - warm up the body and lose weight Black dates contain a lot of trace elements and vitamins, and its melanin is scientifically called "anthocyanin", which has a strong antioxidant effect, removes active oxygen in the body, can nourish the kidneys, warm the body, and prevent aging. It can be said to be one of the best foods for losing weight in winter. Black dates are rich in vitamins and minerals - calcium, iron, magnesium, potassium, etc. And it is rich in dietary fiber and pectin, which can help with laughter and soft stools. Long-term consumption can maintain normal metabolic function, delicate skin, and is not easy to accumulate fat in the body, thereby achieving a weight loss effect.

3: Ginger black tea - warm up the body and lose weight. In winter, many girls have cold hands and feet, so I would like to recommend ginger black tea. Black tea and ginger have a warming effect. Drinking ginger black tea is beneficial to enhance the body's metabolic function and increase the fat burning rate. It promotes the excretion of waste that was previously stored due to overeating. In winter, it not only plays a role in warming the body and maintaining health, but also plays a great role in weight loss.

4: Potatoes - Filling the belly and losing weight In winter, people usually have a big appetite and are prone to eating a lot of food, which can cause obesity. Therefore, we should eat more low-calorie and easy-to-fill foods. The dietary fiber contained in potatoes can make us feel full, and carbohydrates can also provide us with energy sources. Potatoes contain only 0.1% fat, which is far beyond the reach of all other filling foods. Every 148 grams of potatoes produces only 100 calories. Compared with eating other foods, eating more potatoes every day can reduce fat intake and help metabolize excess fat.

The weather is cold and the days are shorter, which can easily cause people to feel depressed, tired, have a strong appetite, have an increased desire for snacks and carbohydrates, and reduce outdoor activities. In addition, many holidays are concentrated in winter, such as Christmas, New Year's Day, and Spring Festival, and people can't help but eat and drink a lot. Therefore, winter is easy to make people gain weight.