Learn how to eat right in winter to get rid of excess fat and gain a lean body by summer. Very often, in the spring, people find that they have gained a few extra pounds over the winter and now do not fit into their clothes. Since the amount of fruits and vegetables in winter does not spoil us, the reasons for the appearance of excess weight are quite obvious. However, it is worth talking about them.
Why is it easy to gain weight in winter?
Let's highlight the main reasons for this phenomenon:
- Scientists suggest that the body retained a genetic predisposition to eating high-calorie foods, since our distant ancestors often experienced hunger at this time.
- Decreased daylight hours lead to poor mood, and many people eat large amounts of food for pleasure.
- Outwardly, due to the large number of clothes worn, changes in the figure are difficult to notice.
- If children are active at any time of the year, then adults in winter are not as mobile as in summer, which leads to the accumulation of calories.
- In winter, the body needs about twice as much micronutrients as in the warm season.
How to eat properly in winter for weight loss?
You can use a variety of diets in winter for weight loss and some of them are quite strict. Before you start using them, you should think carefully about the appropriateness of this step. Not always, a nutritional program that has strict restrictions can be quite effective. Most often they mislead us, because at first the weight really goes away quickly enough.
However, this process quickly slows down, and then stops altogether. Moreover, the matter may not end there, as a result we see that everything is returning to normal. This is due to the fact that due to severe food restrictions, the metabolism slows down. At the same time, do not forget about the decrease in the efficiency of the immune system.
It is much more effective to use winter weight loss diets, which do not imply significant restrictions, to fight fat. You must understand that you can only lose weight by reducing the calorie content of the diet, correctly distributing nutrients. It is very important to strictly adhere to the food intake when losing weight. You should not allow your body to feel hungry. Moreover, you may not feel it, but catabolic reactions will be activated.
You need to eat often (at least five times a day), but the portions should be small. It is quite obvious that you need to adhere to the required energy value of your nutrition program. This will increase metabolism, and fatty tissue will be burned even at rest. We must not forget about the importance of water for the body. Moreover, this is true at any time of the year, and not only in summer.
Water is an essential component for many biochemical reactions. Extremely serious consequences are possible with dehydration of the body. If you want not just to get rid of excess weight, but to do it competently, then adherence to the drinking regimen is of utmost importance. If there is a lack of fluid in the body, then the metabolism of all substances is disrupted, toxins are not removed from the body, etc.
To replenish fluid loss, you should drink plain water and eat foods rich in fluids. These include watermelons, tomatoes, eggplants, cucumbers. These vegetables contain over 90 percent water. Even a baked chicken fillet contains about 65 percent water.
Pay attention to micronutrients as well. For example, a deficiency of vitamin C reduces the efficiency of the immune system, and also negatively affects the articular-ligamentous apparatus and blood vessels. Include in your diet sources of not only vitamin C, but also other micronutrients.
Hot soup is extremely useful for the body and this dish should be consumed daily. This will allow you not only to reduce the number of calories consumed throughout the day, but also to normalize the functioning of the digestive system. We recommend using soup-puree during a diet in winter for weight loss.
With its help, you will not only get rid of excess weight, but also perfectly satisfy the feeling of hunger. Moreover, puree soup can be used not only for lunch, but also during snacks. Sticking to a diet in winter for weight loss, you need to pay serious attention to side dishes. People often gain weight at this time of the year due to their high consumption of potatoes, white rice and pasta. At the same time, there is a large number of dishes containing vegetable fibers, such as stewed cabbage or vegetable stew. These meals will keep you from gaining weight and we highly recommend including them in your diet. It is necessary to say separately about protein compounds, because all tissues of our body and internal organs are built from these substances. If you combine a diet in winter for weight loss with exercise, then you need to consume at least 2 grams of protein daily.
Dairy products are excellent sources of this nutrient. With their help, you can achieve the expected results much faster. Throughout the day, you just need to eat three or four servings of cottage cheese, 50-100 grams of this product in each. Eat kefir, yogurt, milk, etc.
We talked about the fact that soups are extremely useful for the body. They not only saturate well, but also warm, which is not unimportant when using a diet in winter for weight loss. Also for these purposes it is worth using black or green tea, adding cinnamon, ginger or lemon to it. As a result, you will also increase the amount of fluid entering the body.
Flaxseed flour supplies antioxidants, micronutrients and plant fibers to the body. This product can be used for making breads, cereals, breading of meat and poultry, etc. Many nutritionists advise using aromatherapy during the cold season. Some scents can not only improve your mood, but also warm or suppress your appetite.
Each person is unique and not everyone can switch to reusable meals. If this is given to you with great difficulty, then you should not torture yourself, and continue to eat three times a day. However, you must do this at a strictly defined time. Also, keep an eye on which foods make you hungry. For one person, for example, an apple can be a great snack, while others feel hungry. Whatever diet you use to lose weight in winter, you need to learn to listen to your body and, if necessary, make adjustments to the nutrition program.
It should also be noted that some foods provoke an increase in appetite in almost all people. These are all white flour products, including pasta, sausages, sausages, sweets, and fried foods.
Best winter diets for weight loss
Psychology is one of the main weight loss problems that many people experience during the cold season. On a cold evening, when there is frost and a blizzard outside, it is very difficult to force yourself to refuse a cup of tea with sweetness. You must find a motivator for yourself that will make you give up junk food.
Nowadays, many methods have been created for losing weight or maintaining a given weight. We have already said that it is better to abandon strict nutrition programs, especially in winter, when the body needs a lot of nutrients. Although we do not recommend using them in the summer. You should choose your winter weight loss diet based on your own preferences.
Vegetable nutrition program
If you want to lose weight, then you just need to turn your gaze to vegetables. These foods contain plant fibers, which are excellent at cleansing the body of toxins, which is extremely important for burning fat. Even in winter, you can find a large number of vegetables in the store, and there are a lot of dishes with their use. Vegetables can be eaten raw, boiled, or steamed. We do not recommend using a vegetable diet in the winter for more than seven days.
Soup winter diet
This nutrition program will allow you to get excellent results in a fairly short time. The main dish for you will be cabbage soup. The first couple of days you have to eat only this dish. Then add green vegetables to your diet, excluding legumes. After another day, you can eat various vegetables and fruits, except for bananas and potatoes. On the fifth day, low-fat milk should appear in your diet, followed by beef.
To make cabbage soup, you need the following foods:
- One head of cabbage.
- Six onions.
- Three tablespoons of tomato paste.
- A bunch of celery.
- Two green peppers.
- Seasonings to taste.
All of the above ingredients must be washed and chopped. Putting them in a saucepan, cover with water and cook. When the water boils, add the spices of your choice. Add a couple of drops of olive oil to the soup for better digestion.
Winter fruit diet
Grapefruit is an excellent remedy for weight loss. This fruit not only accelerates the lipolysis processes, but also supplies a large amount of micronutrients to the body. It contains a large amount of powerful antioxidants, helps to normalize the digestive system and liver.
Kefir diet
This nutritional program is very popular due to its high efficiency and safety. Stick to it for three days, and after one month you can repeat it.
Protein diet
This is a fairly effective dietary nutrition program that is great for the cold season. It involves an almost complete rejection of carbohydrates. You have to eat those foods that contain protein compounds.
For more information on how to eat in winter to lose weight, see the following video:
