As soon as fall and winter, the numbers on the scales rise steadily. Some people ridicule that it is because the clothes are thick.
In fact, cold weather can indeed speed up the “synthesis” of body fat.
7 reasons for getting fat in cold weather
The temperature dropped sharply, and people began to enter the season of eating more and not moving. The fat that was thrown off during a summer struggle was blown back by the cold wind in an instant. Why is it easy to get fat in cold weather?
1 Increased fat synthesis
Fat is not easy to transfer heat, and the fat distributed under the skin has the effect of reducing heat loss in the body and preventing the invasion of external radiant heat. As the temperature drops, in order to maintain a constant temperature in the body, the human body instinctively stores more fat to resist the cold.
At this time, the rate of body fat synthesis and metabolism is 2 to 4 times faster than usual, and the rate of fat catabolism is lower than the usual 10%. As a result, fat synthesis is more than metabolism, fat accumulation, which leads to obesity.
2 great appetite
There is a “temperature regulator” in the human body to control body temperature within a certain range. The temperature of the external environment decreases, and the body temperature will also change accordingly. In order to maintain the body temperature, the body needs to take in more heat energy. Coupled with the cold weather, which promotes the secretion of gastric acid, people are more likely to have a great appetite.
3.Hot to eat
When the weather gets cold, people like to eat some warm food to drive away the chill. Studies have shown that the temperature of food, especially the temperature of starchy foods, has an important impact on the digestion and absorption of food.
Eating hot potatoes has a 50% higher blood sugar increase than eating cold potatoes. In other words, hot starch foods have a higher glycemic index and are converted into glucose faster, which is more conducive to digestion and absorption. The faster the food is digested, the weaker the feeling of fullness.
In order to achieve the same feeling of fullness, people eat more food and consume more calories. Starch food will produce resistant starch when it is cooled. It belongs to dietary fiber. It is a carbohydrate that is not easily digested and absorbed and can enhance satiety.
4.Reduce exercise
The temperature drops, people’s inertia begins to breed, the amount of exercise decreases, and the calories consumed naturally decrease. When the calorie intake increases and the consumption decreases, the remaining calories will be converted into fat.
5.It’s getting dark early and don’t go out
After entering the autumn and winter season, it gets dark earlier, and it’s seven or eight after dinner. Many people are too lazy to sit on the sofa and start watching TV and playing with mobile phones. As a result, the food is not fully digested and it is easier to gain weight.
6.Eat more sweets
Autumn and winter are dry and cold, and many people like to eat desserts to keep out the cold. The sugar contained in desserts is digested faster than the compound sugars in rice or bread. It stays in the stomach for a short time. You will feel hungry soon after eating it. If you eat it on an empty stomach for a long time, it will lead to a vicious circle.
Furthermore, if sugar increases rapidly in the blood, a large amount of insulin, which makes fat, will be produced, and people will easily become fat.
7.Dress a lot, ignore body shape
In summer, with your stout arms exposed outside, you will definitely urge yourself to lose weight. In winter, it’s easy to ignore cellulite when wearing heavy clothes. Even if you gain weight inadvertently, it is not easy to notice.
Obesity damages the 6 major systems of the body
In winter, the body stores some fat automatically, which is also the necessary energy to help the organs survive the cold. Usually, a few catties of fat is considered normal, but if you allow weight gain, it may cause diseases, and the effects of these diseases and the treatment process may increase obesity and form a vicious circle.
Respiratory system
Fat accumulation in obese patients may lead to hypertrophy of the pharyngeal wall, hypertrophy of the soft palate, and narrow pharyngeal cavity, making them prone to sleep apnea syndrome.
In addition, studies have found that obesity can lead to increased asthma severity, poor drug control, and more obvious lung function abnormalities.
Digestive system
If an obese person accumulates too much fat in the abdomen and the pressure in the abdominal cavity increases, it is easy to cause reflux of stomach acid and contents. At the same time, because excess fat cannot be metabolized and transported out through the liver, it may lead to the formation of fatty liver.
Endocrine System
Fat cells will gradually become insulin resistant as their volume increases, leading to an imbalance in the blood sugar regulation process and increasing the risk of diabetes.
In addition, metabolic disorders caused by obesity can also affect hormone levels and affect the reproductive system indirectly. Obese women increase the secretion of androgens and decrease estrogen, which affects ovarian development and causes problems such as women’s polycystic ovary syndrome and infertility.
Circulatory system
The lipid content increase in the blood of obese people can easily lead to atherosclerosis, weakened blood vessel elasticity, and induce hypertension. In addition, the blood flow of the systemic and pulmonary circulation of obese people is higher than that of normal people, which increases the load on the heart and increases the risk of cardiovascular and cerebrovascular diseases.
Urinary system
Obese patients, especially obese women, are prone to stress urinary incontinence.
Exercise system
Because obese patients bear more weight on knee joints and ankle joints than ordinary people, joint wear and tear are serious and they are more prone to osteoarthritis.
5 Tips to Keep weight off your plate
You may always blame the fat on your physique. In fact, this may be related to your wrong eating habits. Nutrition experts recommend 5 diet tips that may help you lose much meat.
Vegetables are served at every meal
Vegetables have the lowest energy among all kinds of foods. They are rich in dietary fiber, which can increase satiety and reduce the intake of other high-energy foods, which is very beneficial to weight control.
In order to ensure the daily intake of vegetables, it is recommended that everyone eat 1 to 2 fists amount per meal and at least 5 fists amount a day.
For most people, breakfast is the most prone to lack of vegetable intake. It is recommended to serve with a handful of cherry tomatoes, a tomato or a cucumber. If you have the right to cook, you can use boiling water for small rapeseed, spinach and other leafy vegetables. Blanch for ten seconds, drizzle with a little soy sauce or salad dressing, which is also a delicious breakfast of seasonal vegetables.
Light cooking
The energy produced by fat is 2.25 times that of carbohydrates and protein. Compared with frying, cooking methods such as steaming and boiled cooking can help people reduce fat intake and control energy intake.
It is usually recommended that everyone try to choose steaming, boiled and other cooking methods, which are easy to operate and short in time, which is very convenient.
Drinking a bowl of soup before meals
Drinking a bowl of soup before meals can give people a temporary sense of fullness and reduce appetite. However, if the soup is cooked for too long, the nutrients of the ingredients will be lost, and there will be more fat in the soup. Try to skim off the oil slick before drinking.
The habit of making soup lighter and drinking soup before meals can be used for reference. If you don’t have time to cook soup, drink two to three hundred milliliters of water before meals, and another two hundred milliliters when you are almost full. This can also reduce food intake and help control weight.
Love tea
There is no clear evidence-based medical evidence that tea drinking is related to weight control. However, many related studies have shown that drinking tea has a significant positive effect on weight loss and weight maintenance; under the same conditions, tea drinkers have a lower waist circumference and BMI (body mass index) compared with those who do not drink tea.
Small tableware
A survey of eating buffets showed that people who used large plates served themselves 52% more food than those who used small plates, and they also ate 45% more food.
On the one hand, filling a small bowl or plate with food will make people more satisfied and full of appetite visually. On the other hand, large bowls and large portions are easy to leave food, which causes psychological stress invisibly and leads to people eating more.
Autumn and winter sports, it is best to go outdoors
In the cold weather in autumn and winter, many people choose to be lazy and not exercise or exercise in the heating room. In fact, the exercise has little effect. If you want to receive a better weight-loss effect, it is recommended to participate in outdoor sports.
Outdoor exercise can not only provide sufficient light, but also improve mood, help control appetite, and have better exercise results.
Time Selection
Autumn and winter sports, morning is not as good as evening.
If you like morning exercises, it is recommended to drink a glass of boiled water after getting up, and then go to exercise. Exercise after dinner is mainly to consume excess calories in the body. It is recommended to exercise at least half an hour after dinner.
Exercise Mode
The ideal way of exercise is to walk briskly, and the time should last for more than half an hour
Traditional weight loss methods advocate low-intensity and long-term exercise, because low-intensity exercise is the safest way to lose weight and can also consume more fat.
People with exercise habits can choose moderate-intensity aerobic exercises according to their physical function. Generally speaking, the heart rate should reach 50%~75% of the maximum heart rate.
In order to control your weight, you don’t have to practice sweating, just complete more than 30 minutes of moderate-intensity exercise. Because exercise intensity is not the most important, regular exercise is the most important.
In addition, losing weight is also a technical job. Many people think that you can lose weight by training any muscle, but it is not. Fat reduction is systemic, and partial fat reduction is not scientific.
The whole body will move during exercise, and energy consumption is also the whole body. When you only exercise a certain part, you can only make the lines of this part look better. It is difficult to achieve partial fat reduction. Many foreign studies have also confirmed the fact.
Fat is a whole body and can only be reduced in proportion to the whole body, which is why women have smaller breasts after losing weight. Therefore, if you want to lose weight on your stomach, arms, etc., you can only achieve body fat loss first, and then perform targeted training on specific parts to achieve a shaping effect.
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