After wearing thick clothes in winter, people often don't want to move much. Because they don't move much, winter is a season that is easy to get fat. In addition, all kinds of high-calorie foods began to increase in winter. So if you put aside the matter of losing weight in winter, you will find yourself with a pile of meat when spring comes, which shows that it is also very necessary to lose weight in winter. Let's see how to lose weight in winter.
First, how to lose weight in winter
Winter is a special season. Because of the cold climate, people tend to stay indoors, which reduces the amount of exercise. In addition, some people like to eat snacks while watching TV, and the calories they unconsciously consume exceed the standard.
From now on, go to bed before 1 1 every day, drink water many times (at least five times, 250CC each time), eat vegetables with high fiber content (300 grams per meal), eat whole lean meat (50 grams), eat a bowl of rice (cooked rice weighs about 150 grams) or use sweet potatoes for each meal.
Keep active every day, run at a fixed time every day, step by step, starting from running for 20 minutes (continuously), adding a few minutes every day, maintaining it for 40 minutes, and gradually speeding up. The key point is to make your heartbeat reach 1 10- 130 beats/minute during the process, and keep it for one month. Only exercise can avoid fat accumulation and consume a lot of calories quickly. Of course, it can also help regulate the proportion of cholesterol, lower blood pressure, improve mood and enhance heart function.
Second, what are the healthy ways to lose weight in winter?
1. It is recommended to exercise three or four times a week, but the exercise frequency should not be interrupted. For example, exercise for the first three days and rest for the last three days, and the exercise time should be staggered in a way of one, three, five, two, four and six; Go for outdoor activities such as cycling, mountain climbing and walking the dog on weekends. This will not only make you feel sore during the next exercise, but also make it difficult to accumulate stored fat.
2. Regular exercise helps to improve body fat and reduce body fat rate. If you want to increase muscle mass, you should increase the intensity of exercise by about six to seven levels, such as expanding the angle of exercise and increasing the time and amplitude of exercise. , can increase muscle and consume more calories.
Most people don't exercise where they want to be thin, but other parts are particularly painful. This is because these actions have no definite relationship. The best way to prevent wrong movements is to avoid the habit of holding your breath and learn to coordinate the rhythm of movements with regular breathing, in addition to not requiring fast movements!
If you have spare capacity, it is recommended to go to the gym for further training. Because physical activity is cumulative, and weight-bearing training can help the body to be more upright and firm. Generally, boys will attend retraining courses on chest, arms and buttocks; Girls, on the other hand, can strengthen the muscles of the waist and abdomen, as well as the lines of the hips and legs, and continue to extend pilates, yoga and other courses.
Many people often skip dinner when they lose weight, but once they feel hungry in the middle of the night, their blood sugar level and mood will become unstable. It is suggested that you can eat something rich in protein first, such as a banana, then do moderate exercise, and finally eat fruits and vegetables half the size of your palm. This method can not only eat as usual at dinner, but also keep the stomach clear before going to bed.
6. Drinking tea can help you lose weight.
Third, how to lose weight at acupoints in winter?
Zhang Zhu pt.
Acupoints located on both sides of facial eyebrow and concave edge of inner eyebrow. Pressing this acupoint can relieve headache and eliminate facial edema.
Pressing method: according to the requirements of eye exercises, press the thumb against the temple, press the bamboo points on both sides with the index finger and gently rotate, with eight beats as a group and repeat eight rounds.
Chengjiang
Located in the middle depression of face, chin and lip groove.
Chengjiang point is the meeting point of Zuyangming. Pressing this acupoint for a long time can control the secretion of hormones, eliminate stagnant water in body parts above the chest and maintain skin tension.
Eva longoria, a recently married "desperate housewife", recalled in an interview that when she was studying, she always pointed a pencil at the depression below her lips. Compared with the theoretical curative effect of Chengjiang point in traditional Chinese medicine, it is very likely that this little face beauty's face-lifting secret lies here!
Pressing method: Gently press this point with your thumb once a second, 20 times in total.
Shenshu point
In winter, the perspiration ability of the body surface is weakened, and a large amount of water begins to accumulate in the body. And many women have the habit of eating spicy food or hot pot when it is cold. A heavy-flavored diet strengthens the burden on the kidneys. If you can't excrete water normally, it is easy to make your body edema.
Shenshu point is located under the spinous process of the second lumbar vertebra at the left and right finger width. Massage this acupoint helps to maintain the health of the kidneys, help to regulate metabolism, make excess water in the body quickly discharged, and keep the annoying body edema in winter away completely!
Pressing method: lightly press the acupoints with the knuckles once every second, rest every 3 ~ 5 times 10 second, and repeat this step three times.
Fourth, the misunderstanding of losing weight in winter
Myth 1: You can lose weight without exercise by dieting in winter.
There is a view that the human body needs to decompose fat to generate heat in the process of keeping out the cold. As long as you reduce your calorie intake, you can lose weight without exercise. But in fact, the premise that the human body decomposes fat to generate heat is that food storage has been exhausted, but at this time, the human body will send a message of hunger. By this time, most girls generally believe that the human body has consumed fat to keep out the cold and will immediately supplement food. Moreover, even if the intake is reduced, the lack of exercise makes the body's intake of calories insufficient, and it is impossible to lose weight. Although you may lose weight, this method reduces sugar and water in your body, but not much fat. If you are hungry, it is not conducive to the body to resist the cold, and it may also cause malnutrition, poor physical strength, and even metabolic disorder and low basal metabolic rate. So, if you are using this winter diet, stop it immediately.
Myth 2: Eating Chili peppers can help you lose weight.
As soon as the weather is cold, the "spicy" wind blows. Some people think that eating spicy food is an effective way to lose weight in winter. In fact, the so-called "pepper to lose weight" has no scientific basis. Pepper can not only lose weight, but also may have the opposite effect. Because pepper also stimulates appetite: when capsaicin stimulates the oral cavity and gastrointestinal mucosa, it promotes the secretion of digestive juice and makes people eat more. I believe everyone knows what the consequences of unconsciously eating more are. Moreover, everyone's tolerance for spicy is different. In order to "lose weight", eating too much pepper is likely to damage the gastrointestinal mucosa, cause chronic inflammation, and even cause gastrointestinal bleeding or induce ulcers.
Myth 3: strenuous exercise is more effective to lose weight.
As we all know, exercise is the best way to lose weight. But the more vigorous exercise is, the more effective it is, especially in winter. Because of the intensity, strenuous exercise won't last long. Moreover, in winter, human microcirculation is weakened and metabolism is slowed down. Excessive strenuous exercise can easily lead to respiratory diseases or induce other diseases, affecting health.
Myth 4: You can choose partial weight loss.
It's cold in winter, and people who don't want to go out for exercise abound. So "partial weight loss" has become the second best practice. Do waist exercises if you want to reduce your waist, and do cutting exercises if you want to reduce your arms. In fact, partial weight loss is a wrong understanding. Because fat energy supply is controlled by the regulation of nervous system and endocrine system, but this regulation is systemic, so local exercise can not reduce fat in specific parts. The energy consumed by local exercise is not much, and the exercise time is generally not long enough, which basically fails to achieve the purpose of losing weight.