It’s easy to lose weight in winter, and these five types of food can improve your metabolism! Nutritionist Zheng Xiuqing: Eating the right nutrients is the best

I often hear women over 40 sighing that they have tried many ways to lose weight, but they are still fat no matter how much they try. Nutritionists say that it is actually the basal metabolic rate that is causing the problem. Winter is the best time to lose weight, so you might as well seize the opportunity. By consuming the five major types of food that promote metabolism on a daily basis, you can help improve your metabolism and lose fat successfully. And avoid bad habits that affect metabolism.

Is the basal metabolic rate higher in winter than in summer?

Most people think that summer is a good time to lose weight because they sweat a lot. Nutritionist Zheng Xiuqing said that studies have shown that winter is actually the golden period for fat loss. Due to the low temperature in winter, the colder the weather, the more energy the body must consume to generate heat, and the higher the basal metabolic rate will be. The basal metabolic rate in winter is even 5% higher than in summer. Therefore, it is easier to lose weight successfully in winter by taking a multi-pronged approach of exercise, food, and lifestyle.

What is Basal Metabolic Rate?

When it comes to basal metabolic rate (BMR), in simple terms, basal metabolic rate is "the calories consumed by a person at rest", which is also the calories burned by the body to maintain basic life activities (such as breathing, hair growth, digestion and heartbeat, etc.). Normally, basal metabolism accounts for about 70% of the total energy consumed in a day. Factors that affect basal metabolic rate include body weight, body fat, and muscle mass.

After the age of 40, the basal metabolic rate will drop rapidly, which is mainly related to the decrease in muscle mass due to aging. If the basal metabolic rate decreases, it is easy to accumulate fat and cause obesity. For people who want to lose weight, the basal metabolic rate is closely related to weight loss. If you eat the wrong foods or go on a diet, it is likely that your basal metabolic rate will decrease, resulting in getting fatter.

What foods can improve metabolism?

Nutritionist Zheng Xiuqing said that if you want to lose weight successfully, you must start by increasing your basal metabolic rate. Winter is a good time to increase your basal metabolic rate. The colder the weather, the higher your basal metabolic rate will be. You might as well seize this opportunity to eat the right foods and exercise more. Foods that help improve metabolism mainly include five categories: protein, spicy foods, whole grains and root vegetables, metabolism-promoting nutrients and water:

Compared with foods rich in fat and sugar, protein foods have a higher food thermogenesis effect. That is, after eating protein foods, the digestion, absorption and storage process in the human body is more complicated, and the body must consume more calories to drive body tissue activities, thus having the effect of enhancing metabolic power.

1. Protein:

Compared with foods rich in fat and sugar, protein foods have a higher food thermogenesis effect. That is, after eating protein foods, the digestion, absorption and storage process in the human body is more complicated, and the body must consume more calories to drive body tissue activities, thus having the effect of enhancing metabolic power. It is best to consume high-quality protein, sources include low-fat lean meat, seafood, soybeans, edamame, etc. To control your weight and avoid muscle loss, you must consume adequate protein (0.8 to 1 gram per kilogram) to assist in muscle training and repair.

2. Spicy foods:

Spices such as chili and pepper can accelerate blood circulation and increase the body's metabolic rate. However, these things will stimulate appetite, so it is recommended to use them in moderation.

3. Whole grains and root vegetables:

Whole grains and root vegetables, such as sweet potatoes, taro, potatoes, brown rice, whole wheat, etc., will reduce insulin secretion and make it less likely to synthesize fat.

4. Water:

You should drink at least 2000cc of water every day. Drinking more water can increase the body's metabolic rate, which is helpful for internal environmental protection, waste discharge, fat decomposition, etc.

5. Increase metabolism nutrients:

It is also important to moderately supplement nutrients that promote metabolism. Magnesium can regulate energy metabolism, carbohydrate and protein synthesis; calcium is also key to energy metabolism. There is also conjugated linoleic acid CLA, which is an essential fatty acid that helps improve metabolism and aids muscle building.

Nutritionist Zheng Xiuqing finally reminded that in order to avoid affecting metabolism, do not stay up late to avoid suppressing leptin secretion; at the same time, you should pay attention to keeping warm in winter. Studies have shown that for every 1°C increase in body temperature in winter, the metabolic rate will increase by 12%. Therefore, drinking more warm water, taking a bath and soaking your feet to keep the body warm are also good ways to improve metabolism.