Winter is cold, people especially want to eat more to warm up, and they are too lazy to exercise, worrying that they are more likely to gain weight. It is also said that the basal metabolism of cold weather will increase, which is conducive to **?In fact, as long as you pay attention to the following three points, you will be able to keep warm and **. 
In order to improve metabolism, it is not advisable to freeze
When the weather is cold, people's basal metabolism will increase, which is basic common sense. Because the temperature is low and the clothes are thin, the body temperature will decrease after heat dissipation, and in order to maintain the body temperature, the body will burn additional energy to produce heat, so the basal metabolism of this process will increase.
Studies have confirmed that the same room temperature was lowered from 22 to 15, and then the test subjects were exposed to 15 for 3 hours, and the basal metabolism was only increased by 7% in the summerHowever, the subjects of this group of subjects did this experiment in winter, but their basal metabolism increased by 15%, which was significantly higher than that in summer. And, after the summer experiment, the metabolism stabilized;After the winter experiments ended, the metabolism was still increasing. It can be seen that freezing in winter can really increase basal metabolism.
However, who would deliberately let themselves freeze in order to raise their basal metabolism a little!What's more, it's too cold, and I want to eat to warm my body, and if I accidentally eat too much, I will freeze in vain.
In fact, even if you don't freeze, you can use more energy. This is because when it is cold, you have to wear more clothes to keep warm, and the human body will also increase energy consumption by 2% to 5% for this part of the weightTherefore, it is best to dress warmly in winter.
It's cold and it's not advisable to eat more and move less
There is a theoretical basis for warming up by eating in winter. Due to the increase in energy expenditure caused by eating, it is called the food heat effect, and this part of the energy will be dissipated through the body heat, so that people will feel that the body will be warm after eating.
However, it is not necessary to get warm immediately after eating, it takes a process. The caloric effect of food gradually increases after eating, reaching its highest after 1 hour of eating, and it is normal to feel cold after eating for a short time. Don't keep eating more just because it's not warm right away. As for moving less, it's easy to understand, it's too cold to psychologically want to move, and in winter, the days are getting shorter and shorter, which also limits the time for activities.
It's easy to eat more and move less, and that's how you get fat in winter. However, as long as you keep exercising, you don't have to worry too much about it. If the weather is cold and you can't run outside, you can do more indoor exercises, such as short ** jumping exercises, indoor treadmills, yoga, swimming, sit-ups, elastic bands, etc., there is no serious exercise, do more housework, anyway, as long as you move, it will consume energy.
A high-fat diet is not advisable
One is to guarantee protein. Among proteins, carbohydrates and fats, protein foods have a high caloric effect, so if you want to warm up quickly, then eat protein-rich foods first and eat enough amounts. Don't choose hot pot fat beef, its fat content is too high,It's best to choose lean beef rolls, or chicken breasts, chicken thighs, eggs, and soy products.
If you eat an egg and a bag of milk for breakfast, you can eat 40 75 grams of meat and 100 grams of tofu for lunch, and 40 75 grams of meat for dinner, like three or four rolls of lean beef rolls in shabu-shabu is about 50 grams, 5 shrimps are about 50 grams, and 100 grams of tofu, so that the protein intake is enough.
Second, don't be too hungry before going out to eat. Studies have shown that eating out may consume up to 40% more energy than usual. To control your weight, try to eat out as little as possible, and if you have to go out, don't get too hungry and drink plenty of water before going out. In addition, you can also nibble on cucumbers and tomatoes, which are rich in dietary fiber that can occupy the volume of the stomach and increase a certain amount of satiety. Or order a light vegetable soup, such as tomato and egg soup, seaweed egg drop soup, and loofah egg drop soup, and drink two small bowls before eating, which can help control the amount of food you eat.
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*: Popular Science Times.
Source: Visual China.
Author: Gu Chuanling (The author is a director of the Capital Health Nutrition and Gastronomy Society and a registered dietitian).
Editor: Wu Tong.
Review: Wang Fei.
Final review: Yin Chuanhong.