The weather is cold in winter. In order to maintain a constant body temperature, the body's metabolism will speed up to help the body maintain body temperature and avoid the danger of body temperature drop. This high metabolic rate that fights against the low temperature of the environment and maintains a constant body temperature will consume more fat.
According to the above principles, it should be easier to lose weight in winter; but this is not the case. The human body is more likely to gain weight in winter.
First of all, we must make it clear that in order to lose 1 pound of fat (0.45 kg). The human body needs to consume 3,500 calories. If the weight loss goal is to lose 1 week If you lose 1 pound of fat, you need to consume 500 calories a day on average. To use exercise plus diet control, the human body continuously exercises for 1 hour, from moderate-intensity exercise to high-intensity exercise, and consumes 300,500 calories. Those who have no training foundation, It is difficult to complete high-intensity training for 1 hour. Take medium-intensity training as an example. If you train continuously for 1 hour a day, you will consume about 300 calories, and the remaining 200 calories will be reduced from your diet. If you persist for a week, you can lose 0.45 kg of fat. It can be seen that it is not easy to lose weight when food is sufficient.
In winter, although people have a high metabolic rate, the calorie expenditure is greater than in summer. But changes in temperature can stimulate people's appetite. From the beginning of the autumn when the weather becomes colder, people start to be hungry more easily, eat more and prefer warm foods, and love sweets and starchy foods more. Northerners have the habit of "sticking autumn fat" in autumn, which is to eat more meat and starchy foods to increase fat content to resist the cold in winter. In fact, there is another meaning to resist the high metabolism in winter.Rate and heat loss. This cultural custom is derived from the physiological response of the human body. Even if there is no custom of "autumn fat", the human body will spontaneously use its "autumn fat" function. Not only humans, but other mammals that need to survive the winter will deliberately eat large amounts due to the drop in temperature. Food. So hunting animals are generally in the autumn because mammals are the fattest and the fattest.The stimulating effect of temperature on appetite is greater than the high metabolic rate brought by cold, so if there is no human intervention, in the case of sufficient food Next, people who experience a winter usually gain weight.
Another factor is winter training. There is a corresponding reduction in outdoor cold outdoor sports in winter, which will affect people’s The total amount of training. At the same time, if the temperature difference between indoor and outdoor is large, it will stimulate the human body to sleep. Even if you are a fitness card clan, the cold on the way to the gym and the trouble of taking off your clothes while taking a bath, will shadow people training.
Therefore, in winter, people's training volume is generally less than in summer. The above factors are combined: For average people, the weight loss effect is usually better in summer than in winter. And because the human body in summerWill excrete more sweat, the dehydration effect is obvious, and the effect on weight loss will be better than winter.
When we understand the reasons for gaining weight in winter, by controlling these factors of gaining weight in winter, we can control weight gain in winter and complete the task of losing weight in winter.
(1) Appetite for low temperature. People who lose weight should deliberately control their diet after the fall and keep their diet the same as in summer. The high metabolic rate after the fall will automatically make you lose weight.
(2) Continue to use the high metabolic rate in winter to control the training volume at the level of summer and autumn, to ensure that winter does not gain weight, and there is a certain chance of losing weight.
(3) Leave the weight loss plateau period to summer. The so-called weight loss plateau period is that after a weight loss, the body will self-protectively reduce the metabolic rate to resist weight loss; at the same time, the previous training action has formed action automation due to long-term training, and its action efficiency will be improved. The calories consumed per unit action will be reduced. At this time, the weight loss process will be slow or even stagnant at a level. This stagnant weight level is called the weight loss plateau. Training in winter lays the foundation for further weight loss in summer, and leaves this plateau for summer. Weight loss people can successfully pass the weight loss plateau by taking advantage of factors such as decreased appetite in summer, ease of exercise, and high temperature and obvious dehydration effect.