How to Lose Weight in Winter?

Winter Makes Strict Diet Hard to Continue

I am currently experimenting with the Du Wan Dong weight loss method. As it is getting colder in winter, it is impossible for me to stick to strict dietary control like before.

Activate Brown Fat and Stay Warm

Cherish winter, perhaps the easiest season for weight loss! Just follow these steps…

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It’s so cold in winter We need to eat more to keep warm, right? After all, we can’t lose weight in winter Many people have already started comforting themselves with “winter weight gain”

But in fact, Contrary to what people think, The cold winter is actually beneficial for weight loss.

Not all fat is white First, we need to understand that human fat is actually divided into two types: white fat and brown fat. The fat we talk about in daily life actually refers to white fat, which mainly accumulates subcutaneously and around internal organs. The fat gained from “winter weight gain” is also white fat. White fat cells (see image below, on the right) have larger lipid droplets and fewer mitochondria. Brown fat (see image below, on the left) mainly accumulates around the neck, spine, aorta, and kidneys. Brown fat cells have smaller lipid droplets and more mitochondria. These mitochondria convert fat into heat energy, helping to resist the cold. Consuming high-calorie foods also known as our winter weight loss “secret weapon.”

Though both are “fatty,” White fat is more like a “saver,” While brown fat is more like a “spender.”

The magic of brown fat Scientists discovered a long time ago that infants, unlike adults who rely on shivering to generate heat in the cold winter, cannot rely on shivering alone. Instead, infants have abundant brown fat in their bodies, acting as their “heaters.” Additionally, have you noticed that at the beginning of winter, you feel particularly cold, but after a while, it doesn’t seem as cold anymore? Well, that’s all thanks to brown fat.

Distribution of brown fat in newborns (in red)

According to research calculations, if someone has 50g of white fat, they can burn 4.5 kg of calories from white fat in a year without any breaks. This is equivalent to eating an entire McDonald’s Big Mac every day without gaining weight. So, since brown fat is so great, does it mean we don’t need to intentionally lose weight in winter and can freely indulge in meat without gaining weight? Don’t be so naive! While brown fat is good, not everyone has a substantial amount of it in their bodies. The amount of brown fat varies greatly among individuals. Some have as little as 50g, while others have around 200g. People who are overweight tend to have less brown fat, while those who are relatively thin and have lower blood sugar levels have more brown fat.

Brown fat also decreases with age, which may be a significant factor in middle-aged weight gain. People in their twenties have a considerable amount of brown fat, but unfortunately, this only lasts until around the age of 40.

How to activate brown fat How can we have more brown fat to help us keep warm/lose weight?

1. Low temperatures: The simplest way to increase and activate brown fat is to get cold. Low temperatures not only increase energy consumption but also reduce white fat and increase brown fat. One study had volunteers stay in a room with a temperature of 17-19°C for 2 hours, while others stayed in a warm environment. The results showed that just 2 hours of exposure to cold increased glucose metabolism in the adipose tissue of their neck and shoulder area 15 times. What’s even more exciting is that not only did those who already had considerable amounts of brown fat show this reaction, but also those who couldn’t detect brown fat in their bodies before, now had measurable amounts of it after being exposed to the cold. Barbara Cannon, a physiologist from Stockholm University, stated that brown fat is fat that appears when it is needed. “If you’re not cold, the brown fat tissue will shrink until there are only a few stem cells left.” If someone stays in a tropical region for a month, the brown fat in their body will nearly disappear. This explains why people who move from tropical to cold regions feel particularly cold and have trouble adjusting. It’s natural for low temperatures to aid in weight loss, but be cautious when using the “getting cold” method. Don’t get sick before successfully losing weight.

2. Spicy food: A study published in the Journal of Clinical Investigation in 2013 and cited over 600 times found that eating spicy food stimulates the growth of brown fat. It turns out that low temperatures stimulate transient receptor potential channels step by step, which then stimulates the hypothalamus, leading to reactions in the peripheral nervous system, ultimately activating brown fat cells. Researchers discovered that capsaicin, found in chili peppers, also plays a role in this process. They had volunteers who either couldn’t detect brown fat or had little brown fat consume 9 milligrams of capsaicin daily for 6 weeks. The results showed an increase in brown fat and a decrease in white fat in their bodies. In other words, eating spicy food can trick the body into thinking it’s getting cold, thereby increasing brown fat.

3. Exercise: If you don’t want to get cold and can’t handle spicy food but still want to lose weight, then exercise is your only option. Numerous studies have found that exercise can convert white fat into brown fat. In a study published in Nature in 2012, researchers discovered that turning white fat into brown fat is related to a recently discovered hormone called irisin. Simply put, exercise increases the level of a protein called PGC-1α in muscle cells, which in turn increases the level of irisin in the blood. Irisin binds to certain unknown receptors on the surface of white fat cells, causing them to transform into brown fat cells. The results showed that after running on a wheel for 3 weeks (free running every day), mice had a 65% increase in irisin levels. People who underwent 10 weeks of endurance training saw their irisin levels double.

Defeat magic with magic, Consume fat with fat. Try to activate brown fat This winter, Be both elegant and warm.

Liposuction for Body Sculpting.

Upper arms, waist, abdomen, buttocks, and inner thighs are areas of the body where fat easily accumulates. To address these problem areas, one can also rely on “external forces” to achieve results. The purpose of liposuction is to reduce the amount of fat, with a focus on body shaping. The reduction is measured in terms of circumference. Even if one gains weight again after the fat is reduced, it will only result in a certain degree of change in fat size.

After liposuction, one should not indulge in eating and drinking recklessly, but continue to maintain a healthy diet. If combined with moderate exercise to build muscle, the effect of liposuction for weight loss will be closer to expectations.

At this point, it is worth mentioning a technique called fat sculpting. By using fat sculpting techniques, one can create an overall beautiful body shape. For example, on the abdomen, it is possible to sculpt out abdominal muscles and oblique lines.

Winter swimming for good health. Running for average fitness.

Body condition

• If you have a strong body, winter swimming is a great option for you.
• If your body is average, running is a good choice.

控制饮食，加强运动 (Control diet, exercise more)

First of all, you need to control your diet. Make sure each meal is about 70-80% full, and keep the dishes light and home-cooked. Since the temperature is lower in winter, it is easier to consume high-calorie foods. Therefore, you must control the amount you eat. Actually, you can eat all kinds of food, just in moderation. In winter, eat more hot food and pair it with exercise to make yourself sweat. Don’t be lazy just because it’s cold. If you can lose weight in winter, why worry about other times? Drink more hot water and soak your feet more often!

Healthy Eating and Adequate Sleep Are Important

Eat and drink normally, avoid eating late at night. The key is to drink plenty of water and get enough sleep. Exercise is a must, as it promotes healthy weight loss and maintains overall health. I’ve noticed that whenever I restrict my calorie intake, even though I still get enough nutrients, my complexion tends to suffer. I also often have trouble sleeping and can’t sleep for long. For me, it’s better to eat meals honestly because only when my complexion improves will I have the energy to exercise, right?

Winter Weight Loss: Beware of Excessive Sweating

Avoid excessive sweating during winter weight loss exercises, as winter is a time for conservation and excessive sweating can be harmful to your health.

In terms of habits, adjust them to align with your body’s natural rhythm and natural laws. What kind of weight loss methods are not harmful to your health, but instead can improve your overall physical condition? Habits mainly include eating, drinking, bowel movements, and sleep. If you can also manage your emotions, it would be even better. Health is an integrated concept, and weight loss aims to return life to a healthy state. We cannot separate our daily habits from our health. By having good habits, our physical condition naturally improves, and our weight naturally becomes healthy too.

Diet restructuring: Eat less.

Eat less, change your diet. There is no other way. Below are the methods that I have personally tested and found effective, suitable for both adults and children.

Sharing my own experience with children’s snacks for weight loss; recommended snacks for children’s weight loss.

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With so many beef jerky options online, how do you choose the one you like?

Recommended delicious tofu jerky: Which brand of tofu jerky tastes better?

Recommended boneless duck feet: Which brand of boneless duck feet tastes better?

How to choose office snacks? What are some snacks suitable for the office?

Tips for Winter Weight Loss

1. Control Snack Intake

2. Increase Fruit and Vegetable Consumption

3. Moderate Carb Intake

4. Eat Regularly

5. Exercise Moderately

6. Avoid Extreme Dieting

7. Stay Hydrated

8. Choose Healthy Snacks First of all, congratulations on consciously wanting to lose weight, it’s a good start! Losing weight in the winter may pose some challenges, but there are also ways to help you reach your goals. Here are some suggestions:

9. Control your snack intake: Snacks are usually high in calories, fat, and sugar, which can lead to weight gain. Try to reduce your snack consumption, especially high-energy density foods like potato chips and instant noodles.

10. Increase your intake of vegetables and fruits: Choose fresh vegetables and fruits in the winter, as they are rich in fiber and vitamins, which can help increase satiety and provide nutrition.

11. Moderate your portion of staple foods: Even though you say you have a small appetite, it’s still important to pay attention to the amount of staple foods you consume. You can reduce the amount of staple foods and increase the proportion of protein and vegetables.

12. Eat regularly: Try to maintain regular eating times to avoid extreme hunger, as it can lead to binge eating.

13. Exercise moderately: Cold weather may make you reluctant to engage in outdoor activities, but you can still choose indoor exercises like fitness and yoga. Regular exercise helps burn calories and enhances metabolism.

14. Avoid extreme dieting: Do not resort to extreme dieting methods for weight loss, as it may have negative impacts on your overall health. Choose healthy ways to lose weight and focus on a balanced diet.

15. Drink plenty of water: Drinking enough water helps maintain a feeling of fullness and supports normal metabolism.

16. Monitor your snack choices: If you find it hard to resist the temptation of snacks, you can choose low-calorie and healthy options such as nuts and dried fruits.

Remember, weight loss is a long-term process that requires patience and perseverance. It’s advisable to consult a doctor or professional nutritionist before starting any weight loss plan to ensure that the methods you take are safe for your overall health.

How to effectively lose weight in a month!

You are so tall. You can easily lose weight. With quick results, you can reach 160 pounds in one to one and a half months. Drink more water and avoid drinking beverages or snacks except during meals. Only drink plain water. Have a normal breakfast, eat until you are 80% full at lunch, and finish eating dinner before 6 pm without consuming carbohydrates. Eat more vegetables in the evening. I started losing weight in July and have already lost 40 kilograms in four months. I just successfully reached my weight loss goal. I hope you succeed soon. I have daily check-in records on my homepage article. If you’re interested, you can take a look. Lastly, remember that health is the most important. Let’s make progress together.