Super efficient "Winter weight reduction strategy" to make these 5 points lose weight without eating

As the weather gets colder and colder, everyone likes to go to the ginger duck and mutton shop to keep warm for themselves, but if you are not careful, you may eat too much fat and heat to produce a fat "little belly" or "waist meat".

Winter is actually a good time to reduce weight

Although it is easy to get too much heat in winter, you may not know that winter is actually a good time to reduce weight, because the energy consumed in winter is higher than in summer, if you can master some small steps, you can maintain a better condition in winter.

If you know our bodies, everyone knows that humans are hot animals, which means that in any environment, our bodies will try to maintain a certain temperature (high body temperature will cause death of the body cells, and low body temperature will affect the normal physiological aid in the body). Therefore, when winter season comes, indoor and outdoor temperatures will decrease, our bodies need to maintain a certain temperature and require more energy. This is also the reason why the appetite and appetite are high in autumn and winter.

Want to know why our "Board" weather system is a good helper to reduce weight in winter? At this time, you must recognize the "Basal Metabolic Rate" BMR. The basic Metabolic Rate refers to the minimum energy consumed by the human body in the most stable situation (such as sleeping) to maintain life and physiological functions (such as breathing, blood circulation, maintaining body temperature, cell neoplasms, etc.).

As mentioned earlier, the temperature decreases in winter. If the external environment causes the temperature to drop by 1 degree, in order to maintain a stable temperature, our basic acceptance rate will automatically increase by 13 to 14% (when the temperature is low, the BMR increases; people in hot areas have a lower BMR), which means It requires more energy to be consumed. If at this time, we hold back our appetite and accurately control the total heat of the food we are taking. In order to maintain the temperature, we will naturally consume the "energy inventory" of the human body. This is also the reason why the weight reduction is achieved in winter and the effect is better than in hot summer.

Make the correct use of the basic reliance rate and reduce the weight and achieve twice the result with half the effort

How to know what the basic reliance rate is? It can be calculated by Harris–Benedict equation:

Male: 66+ (13.7× body weight Kg) + (5× height cm) - (6.8× age y)

Female: 655+ (9.6× body weight Kg) + (1.8× height cm) - (4.7× age y)

Taking Xiaodong (Male) as an example, the weight is 68 kg, height 175 cm, age 32, and the calculated base recognition rate is: 1655 kcal.

However, if this calculation method encounters people with the same age, gender, height, and weight, but different body compositions (composed by high muscles or high fat), this data needs to be evaluated separately. Therefore, if you want to know the true basic hatching rate and body composition of the body, it is recommended to conduct the "body formation analysis" measurement, and you can also clearly know the body's base hatching rate, body age, bone quality, and fat, moisture, muscle, and internal fat ratio of the body, which is more helpful for reducing stress planning.

Five steps to improve the basic thank-you rate

In addition to relying on the "Book" temperature system to help reduce weight in autumn and winter, you can also use the following five steps to promote the basic thank-you rate and let the plan fly.

●You can also see more: Make good use of the reverse saving weight reduction method to achieve the goal of slimming (click me)

Step 1: Exercise at least three times a week, at least 30 minutes each time, to achieve a heartbeat speed of "a little breath, but not overspreading" and "can say, but can't sing".

Section 2: Do not reduce weight during vicious diet, and the daily dietary heat should not be lower than the base reproduction rate, or may initially decrease weight, but the body will think that it is in short supply, thereby reducing the base reproduction rate.

Stop Three: Have breakfast! Have breakfast! Have breakfast! It is important to eat breakfast, so talk 3 times! In addition to affecting the basic acceptance rate, long-term failure to eat breakfast may even become a risk factor for diabetes.

Stop 4: Strengthen muscle training and take high-quality protein. The higher the muscle ratio, the higher the base yield rate will increase, which will help consume heat. In addition to increasing muscle rate, it can also repair the damaged muscle fiber during exercise.

Skip 5: Taking adequate moisture will help the body. If you encounter summer or sweat a lot when working, in addition to supplementing more water, don’t forget to take appropriate electrolysis quality.

Note: Small formula for calculating adequate moisture under normal kidney function ~ weight (Kg)& times; 30 ml (c.c) = Daily recommended moisture intake

If you can master the above 5 secrets of reducing weight in winter, you can turn your meat healthily even without eating, and create a perfect body before the New Year!