There are many gatherings during the winter festival, from Christmas, tail teeth, year-end, inflation, group food, and eating all the way to Lantern Festival. When family and friends gather, food is gathered, the problem of body weight is far behind the brain, and the temperature is low, "eat more and exercise less", and you will gain weight without thinking. Especially in winter, the clothes are heavy, which will cover the red meat. If you don’t pay attention to the increase in weight, you will be amazed when spring comes and you change into short-sleeved trousers, and you will be surprised how you become so fat, "look at the meat to be excited"!

However, although it is easy to consume too much heat in winter, the energy consumption is relatively higher than in summer, so winter is a good season for fat removal.

"Reducing weight in winter is the most effective!" probably overturns many people's impressions, but this is true.   Lin Yuru, a nutritionist at Hsinchu Branch of National Taiwan University Hospital, explained that this is related to the "basic thanksgiving rate". The colder the weather, the higher the basic thanksgiving rate, and the basic thanksgiving rate in winter will be 5% higher than in summer. Therefore, it is recommended that those who want to reduce weight "do the opposite way". In winter when you don't want to move and eat the more you want, restrain your appetite and exercise more. When the flowers bloom in spring, you can "experience the harvest" and happily get rid of your heavy clothes.

Obacteria is related to the accumulation of heat, and on the contrary, heat consumption can be reduced. The heat consumption is divided into three parts: the basic thanksgiving rate accounts for about 65 to 70% of the total heat consumption of humans; the body activities account for about 15 to 30% of the total heat consumption; and the heat effect of food accounts for the least, about 10%. Lin Yuru said that increasing and using basic weight gain is the focus of weight control, which is also a reason why weight reduction in winter is easier to see than in summer.

In addition, if you master 12 secrets to weight loss, you can easily lose weight. While reducing fat, you will not lose health:

1. Increase the quality and increase the feeling of footwork: at least 1 serving of vegetables (equivalent to half a bowl of cooked leaves) per meal, and treat the vegetables as the beginning of each meal. Those who cannot eat vegetables for breakfast can consider changing to the full grain-containing root locks such as marinade, pumpkin, and sweet potato.

2. Use oil slimming before drinking soup: When the weather is cold, drink soup. Remember to use oil slimming before drinking face or soup (spicy stew, ginger duck, and slimming chicken), which can greatly reduce the heat and heat.

3. Reduce fried food: If you have to eat it, you might as well go to fry the skin and reduce the grease and take it. However, you need to pay attention to controlling the oil and fat intake, or burning every meal. You cannot completely ignore the oil and fat. It is necessary to add oil and fat, which can increase the feeling of hardness.

4. Control the fruit type: When chatting with friends, it is easy to eat one handful after another, especially the peanuts and pistachios that I love most during the Chinese New Year. It is recommended to eat one portion (a spoon) of original fruit every day.

5. Avoid too many refined powders: bread, dry bakery, snacks and cakes, etc., and choose unfinished full-grained locks (such as sweet potato, taro, potato, brown rice, whole malt). When controlling weight, you must use the full grain locks to avoid excessive weight loss caused by excessive hunger. The full grain locks contain tryptic acid, which can maintain a happy mood.

6. Intake of sufficient protein: It is best to obtain high-quality protein, and the sources include low-fat lean meat, seafood, yellow beans and their processed products, edamame, etc. Generally, weight control should be combined with medium and high strength exercise, but to avoid muscle loss, sufficient protein (0.8~  1 g per kilogram), which can assist in muscle training and repair, and sufficient protein can help maintain good color.

7. You can eat some fruit or high-quality protein at meals: When you feel hungry at two meals, you can eat a fresh fruit (equivalent to a size of a boxer or a bowl), vegetables, a fruit type or a cup of beans (260ml), and a cup of low-fat milk (240ml) to reduce the feeling of hunger.

8. Eat less processed products and dip less sauce: Processed products and sauces have high content, which increases the chance of hydrating and kidney dysfunction. Therefore, it is necessary to reduce the intake and eat the original flavor of the food as much as possible. For example, pork meat is better than fragrant, and roasted sweet potato is better than fried sweet potato. In addition, the sauce, especially the soy sauce, is mixed with many oils and fats, and the relative heat will also increase.

9. Reduce sugary and alcoholic beverages: These beverages only increase the heat intake.

10. Be sufficient moisture: drink at least 2000c.c. of water every day.

11. It is not advisable to reduce weight quickly: it is recommended to reduce 0.5kg per week as the goal. If you eat 500 calories less per day, you can achieve a lighter 0.5kg per week.

12. It is not recommended to use a hunger method to control weight: This weight loss method is unhealthy and prone to gain weight. By relying on a hunger method to control weight, it will only make the body fat and the less muscle it will reduce the relative base elimination rate, making it less easy to control weight. In addition to diet control, it is more effective to reduce weight by combining it with exercise control. Lin Yuru shared that the best exercise for weight reduction is "systemic exercise". With the exercise of the big muscles, you can start walking from walking, and advance to brisk walking, jogging, swimming, walking in the water, riding and dancing, aerobic dance, etc.; it should be noted that the energy source consumed in the first 20 minutes of exercise is mainly sugar, and after 20 minutes, the energy source is mainly fat. Therefore, if you can continue to exercise, it will be more helpful for consuming fat.