Winter is here again. Don't think that you can indulge your weight gain just because you're wearing thick clothes. Winter is the best season for weight loss, winter is key to maintaining results, and winter is the first step in building a successful business. Losing weight before spring arrives is too late; weight loss isn't a seasonal fruit, it doesn't discriminate based on the season; consciousness can hibernate, but weight loss cannot. The best time to lose weight is in winter.
Bad news:
The rate of fat synthesis metabolism is 2 to 4 times that of spring and summer;
The rate of fat breakdown and metabolism is 10% lower than in spring and summer;
Localized fat accumulation and thickening can lead to a weight gain of up to 8% to 12%.
Good news:
The colder the weather, the more calories you burn during exercise, making it a great season for fat burning.
The fat is stopped or eliminated at this point, and the year-long weight loss is successfully completed;
Studies show that it takes 1-2 months to see results in weight loss.
Start dieting in January, see results in March, and maintain the effect until October;
Start losing weight in October or November and continue until March of the following year for a worry-free year.
The weight loss center is less crowded, offers seasonal discounts (prices usually increase by 20% to 35% in spring and summer), provides affordable prices, and VIP treatment.
The health claims of losing weight out of season (the colder it is, the more you lose weight): Habitual overeating and lack of exercise in winter leads to higher blood lipid and cholesterol levels, making it a peak season for heart disease and stroke. Winter is also a period of increased depression. Scientific and healthy weight loss in winter can help avoid these diseases and emotional problems.
10 Brand Management Tips for Weight Loss Below 0℃
Weight Management
With winter approaching, do you think that wearing thick winter clothes means you can forget about losing weight and ignore the little belly bulge under those loose, bulky clothes?
Winter is a crucial time for weight rebound; it's lurking in the shadows. Shelving your weight loss plan only leads to one outcome: a larger starting weight for weight loss the following spring and summer, making it more difficult, and ultimately finding yourself getting fatter year after year.
Weigh yourself
Weigh yourself once a week, just like in summer, and keep weight fluctuations to around 1 kg. However, if you're gaining 1 kg every week, be alert! It's time to exercise! Eat less!
Looking in the mirror
I look in the mirror every time I shower, scrutinizing my figure as if it were summer.
Food Management
As the weather gets colder, blood vessels in the skin constrict, blood supply to the gastrointestinal tract increases, and digestive and absorption functions are enhanced, making it easy to feel hungry, have a good appetite, and experience a surge in food intake.
Winter is the "season for feasting," a time of indulgence and laziness, resulting in only one outcome: excessive calorie intake and excess metabolic waste, leading to localized fat accumulation. When spring arrives and the heavy winter clothes are removed, you'll find your belly looks like you've been three months pregnant! But getting that uneven belly back to a flat area won't necessarily take three months!
low-calorie dinner
In winter, not eating or eating little will leave you feeling hungry and cold; no one can endure that. A hot, hearty meal at night is the epitome of winter bliss! But—
Studies have shown that when temperatures are low, especially during seasons with large temperature differences between day and night, insulin secretion in the human body is at its lowest point in the morning and rises to its peak in the evening. It is this insulin that promotes the accumulation of fat in the body.
Therefore, we can only eat higher-calorie foods in the morning and at noon, and lower-calorie foods in the evening. Don't feel wronged, as if you're wasting the precious winter. In fact, in many cold regions of the north, there has always been a good habit of eating a hearty breakfast.
Eating snacks
Let's clear the name of snacks! Snacks can help with overeating and can even affect appetite and the digestion and absorption of food. Recent theories advocate that people who are overweight or have high cholesterol should eat more snacks.
In winter, we have more time to stay home and snack. However, we define snacks as: fruits, nuts, dried tofu, dried tangerine peel, hawthorn, low-fat cheese, etc., not potato chips or ice cream...
Zero-fat supplement
High-calorie, high-fat winter tonics are for the elderly; the current trend is zero-calorie, zero-fat tonics. This way, you nourish your body while maintaining your figure.
Disclaimer: Zero fat ≠ no fat, it is just used to describe a product that contains a low amount of fat.
Sports Management
Cellular enzyme activity and metabolism are most active in summer (when the temperature reaches 37℃). In winter, as temperatures drop, epidermal cells come into contact with the cold air, causing a decrease in metabolism and a reduction in the rate of subcutaneous fat burning in order to maintain body temperature. Therefore, if we "lie dormant" and don't exercise during winter, more than half of us will gain weight.
Exercise is different!
To perform the same exercise, we need to burn more calories when the outside temperature is low than when it's high. Therefore, outdoor exercise in winter can burn more fat, making winter one of the best seasons for weight loss! It's the most crucial time to maintain your weight loss progress. And the most important means to achieve all of this is exercise.
Low-intensity aerobic exercise
The body is more vulnerable in winter. Remember to choose low-intensity aerobic exercises that burn a lot of calories. Avoid high-intensity anaerobic exercises. This will help prevent sports injuries.
Extend exercise time
Exercise time can be extended in winter, by 10 to 15 minutes compared to spring and summer.
Spiritual Management
Some people experience "winter blues," also known as "seasonal affective disorder," or simply "sad." A common symptom of sad is weight gain. Sadness is primarily caused by insufficient sunlight, exercise, and recreation during the winter months.
Sports in the Sun
In contrast to summer, it's better to choose times when the temperature is high and there is sunshine in winter to exercise, stretch your body, enjoy the sunlight, and improve your mood.
entertainment
Winter has many fun activities, such as ice skating and skiing... Get ready for the holidays! Winter nights are beautiful too, so dress warmly!
Sleep management
Don't tell me you also have the habit of hibernating? You often sleep for 10 to 11 hours at a time? In fact, some people don't really sleep, they just "hibernate" by lying still. They consume less energy, so of course they will gain weight, and they always feel short of breath and lack of oxygen.
Sleep less in the morning
Sleep 7-8 hours a day. Early to bed and early to rise is even better. Waking up half an hour earlier for yoga practice helps calm the mind and preserves the body's latent Yang energy, effectively preventing winter weight gain. Below 0°C, 10% fat is needed.
Winter's low temperatures and dry, cold air mean that completely eliminating fat can lead to dry skin and a weakened, cold constitution. A moderate amount of fat can help us get through winter smoothly. The phospholipids and cholesterol in fat are important components of human cells and aid in the absorption of vitamins A, D, E, and K. During metabolism, only excess fat accumulates in the body.
We need to consume 20% to 30% of our total daily energy intake from fat, with saturated fat making up one-third and unsaturated fat making up two-thirds. During weight loss, fat intake can be controlled to 10%.
Appropriate vitamin supplementation
Vitamin C participates in collagen synthesis and free radical scavenging, playing a crucial role in maintaining cardiovascular health. Although fresh seasonal vegetables and fruits are less abundant in winter than in other seasons, it's important to maintain the habit of eating plenty of vegetables and fruits and supplement with appropriate vitamins.
Let's go swimming!
Swimming for 30 minutes can burn 1100 calories. Swimming pools are less crowded in winter, the environment is better, and there might even be discounts. While everyone else is rushing to the ski resort to queue for the ski lift, why don't we go swimming!
Tips: Zero-fat nutritional diet
Rock sugar yam
Recipe: 1.5 lbs yam, 3/4 bowl rock sugar, 5-6 bowls water
Preparation: Peel and cut the yam into cubes, add rock sugar and water, bring to a boil over high heat, then simmer over low heat for about 40 minutes.
Efficacy: Strengthens the spleen, removes dampness, benefits the lungs, and replenishes qi.
Yam has the functions of "improving hearing and vision", "preventing hunger and prolonging life" and "regulating physiological functions", and is called "food medicine" in traditional Chinese medicine.
Yam contains abundant protein and various vitamins. The diosgenin it contains is an important substance for synthesizing female hormones, and it has the effects of nourishing yin and yang and enhancing metabolism. The mucilage and digestive enzymes in the fresh tubers can prevent cardiovascular fat deposition and aid in gastrointestinal digestion and absorption. Yam is rich in fiber, highly nutritious, and low in calories; it easily creates a feeling of fullness and controls appetite. Yam can also be used in soups and infused in alcohol.
Apple Soup
Ingredients: 2 apples, 1 pound of lean meat, 4 figs, 5 mace of southern apricot kernels, 3 mace of northern apricot kernels, and 3 mace of white fungus.
Preparation: Core the apples and cut them in half. Cut the figs in half as well. Cut the lean meat into large chunks and blanch them in boiling water to remove the blood. Put water in a soup pot and bring it to a boil. Then add the apples, lean meat, figs, and almonds (both sweet and bitter). First, cook over high heat for 20 minutes, then simmer over low heat for 2 hours.
Efficacy: Strengthens the stomach and intestines, removes dryness and dampness, and nourishes the skin.
milk
Drink skim milk instead of water when thirsty. It quenches thirst, provides satiety, supplements calcium, and moisturizes the skin.
