冬季减重更难？试试这四个方法→

Core Viewpoint - The article emphasizes the unique physiological challenges of weight loss during winter, highlighting the need for a scientific approach to overcome these hurdles [1][2]. Group 1: Physiological Challenges - During winter, the body may enter an "energy-saving mode," leading to a slight decrease in basal metabolic rate to conserve energy and withstand cold temperatures [1]. - The need to maintain body temperature in winter requires more energy, but sedentary lifestyles often result in a tendency to store more energy than is expended [1]. Group 2: Effective Weight Loss Strategies - The Chinese Center for Disease Control suggests a multi-faceted approach to effective weight loss in winter, focusing on diet, sleep, exercise, and mindset [2]. - Dietary recommendations include controlling total energy intake and maintaining a balanced nutrient structure, with protein contributing 15%-20%, carbohydrates 50%-60%, and fats 20%-30% of daily energy [2]. - It is advised to prioritize whole grains, legumes, and sweet potatoes while reducing refined sugars and desserts [2]. - Hydration is important, with a recommendation of 1.5-1.7 liters of warm water daily, and drinking water before meals to enhance satiety [2]. - Exercise strategies should include a mix of formal workouts and fragmented activities, with 2-3 sessions of resistance training weekly and high-intensity interval training to create a "afterburn effect" [2]. - Mindset adjustments are crucial, with an acceptance that weight loss may be slower in winter, averaging 0.1-0.2 kg per week, and monitoring should include waist circumference and clothing fit in addition to weight [2].