Remember the beginning of winter weight loss vote? Refuse to stick fat in winter! Beginning of winter weight loss voting opens: diet or exercise or pit avoidance or psychology? I will come up with a strategy for your needs!

"Winter Metabolism Boosting Skills" is super popular and ranks in the top 1 of the "Winter Weight Loss Content I Most Want to Unlock"!

In order to respond to everyone's eager expectations, we quickly gave priority to this "Metabolism Improvement Complete Strategy"!

01 Is "eating" right? ——"Eating less" can improve metabolism better than "eating less"

The core of accelerating metabolism is never "hungry", but "able to eat", these 3 dietary points to keep in mind:

Eat a varied diet

The "Dietary Guidelines for Chinese Residents (2022)" recommends consuming more than 12 kinds of food per day and more than 25 kinds of food per week. Don't just stare at one thing to eat! Rich vitamins and minerals are the "accelerator" of metabolism, and a colorful table is the guarantee of healthy metabolism.

Action guide: Add some whole grains to the staple food, eat vegetables in different colors, and choose a handful of original nuts for snacks.

Supplement with high-quality protein

High-quality proteins such as fish, poultry, eggs, and lean meat are the kings of the "food heat effect"! Digesting it requires the body to "work overtime" to burn calories, which can provide raw materials for muscle synthesis. With more muscle, the basal metabolic rate is naturally high.

Action guide: Add an egg or a glass of milk for breakfast, and ensure a palm of high-quality protein for lunch and dinner.

Drink plenty of plain water

Sugary drinks are invisible "calorie assassins", and white water is pure "metabolic assistance". The body needs energy to transport water and also helps break down fat.

Action guide: Prepare a cup of your choice and drink enough 1500~1700ml (7~8 cups) of water every day.

02 Is "moving" right? ——Combination of eating and moving, metabolism is not "lazy"

If you don't exercise by diet alone, your metabolism will only slow down more and more, and these 3 exercise suggestions are easy to implement:

Stick to aerobic exercise

Adults should engage in 150~300 minutes of moderate-intensity exercise (such as brisk walking, jogging, swimming) every week, which is the "basic electricity" of metabolism, which can enhance cardiopulmonary function and smooth blood circulation.

Action guide: You don't need to meet the standard all at once, walk briskly for 30 minutes a day, or ride for 20 minutes after get off work, and easily complete the goal.

Add some strength training

Strength exercises for major muscle groups at least 2~3 times a week are the "ultimate magic weapon" to improve basal metabolic rate. Muscles are the body's "big energy consumers", and the increase in muscle mass can also burn cards while lying down.

Action guide: Start with bodyweight training (e.g., squats, push-ups, planks) or go to the gym for targeted exercises.

Reduce sedentary time

can stand without sitting, can walk without taking the bus, stand up when answering the phone, and take the stairs instead of taking the elevator...... These "small actions" accumulate a lot and consume considerable amounts.

Action guide: Set a sedentary reminder and get up and move for 5 minutes every hour.

03 Is "living" right? ——Good work and rest are the "invisible helpers" of metabolism

Whether the metabolism is good or not depends not only on what you eat, but also on healthy living habits:

Get enough sleep

Staying up late for a while is cool, metabolizing the "crematorium". Lack of sleep will cause the body's "leptin" (to suppress appetite) to decrease and "ghrelin" (to promote appetite) to soar, which not only makes people crave high-calorie foods, but also causes the metabolic rate to plummet.

Action guide: Put down your phone tonight and try to sleep for 7~9 hours.

Deal with stress positively

Chronic high stress can lead to increased cortisol levels, which not only tend to accumulate belly fat, but may also break down valuable muscles.

Action guide: When you are stressed, try exercise, meditate, and avoid emotional overeating.

How many of the above points have you achieved to improve metabolism? What other exclusive metabolism-promoting tips are there? Sharing in the comment area, let's refuse to stick fat in winter and let the fat "burn"!