How not to gain excess weight in winter
Prepare meals that will reduceGastric secretion. Eat soups, puree, drink jelly and do not forget about dairy products and milk. Fill salads with vegetable oil, low-fat sour cream, yogurt. A fatty component will give a feeling of satiety for a long time. Refuse the salty, spicy dishes and seasonings: they cause appetite. Instead, use greens - parsley, dill, mint, coriander, cumin, tarkhun, thyme.
Nowhere without water
In the cold season, thirst is a rare phenomenon. Although the winter water sometimes the body needs not less than in the summer. It delivers to the subcutaneous tissue the substances necessary to mobilize fat, and flushes the body of the slag. In addition, water causes a false saturation effect and does not contain calories. Always carry a bottle of mineral water and take a few sips from time to time. Your goal is 1.5-2 liters of fluid per day. If you drink eight glasses of water a day hard "try to master at least two. One - in the morning, as soon as arose: during sleep, the body is very dehydrated. The second is desirable to drink in the evening, in an hour and a half after supper: it is necessary to help the body to withdraw the products of metabolism.
To master the simple science of slowChew, practice: bite off a piece, chew it, and then instead of sending it to the stomach, still chew, then sip a sip of water. Notice how long it will take for you to eat at this pace, and eat with this speed from now on. Winter is not the best time for hard diets and fasting. Reducing the energy value of food to 1400-1600 calories, you will further slow down the metabolism.
In the cold season, the body switches toThe regime of saving heat and energy, so many want to know how not to gain excess weight in winter. The pulse and breathing slow down, the heat release decreases due to the narrowing of the capillaries of the skin and a decrease in sweating, metabolic processes are not as active, and nutrients are absorbed more fully than in the summer, and are heavily deposited in the fat layer, which increases the danger of gaining additional kilograms. Go for the trick: try to chew more than swallow. Nutritionists say: if you increase the chewing time by at least a quarter, the feeling of saturation will come sooner than the additives will want. It is possible that you will even be able to trim a normal portion by a quarter or a third.
Not enough light
The shorter the light-day, the higher the risk of typingexcess weight. Daylight activates the metabolism, helping the body burn fat. To make this mechanism work, you need to spend at least two hours on the street, while the sky should be clear. It is impossible to compensate for the lack of natural light, including lamp houses, because the electric light has a different spectral composition. We do not notice this difference, but the body can not be deceived: without the sun it does not burn fat. But how to be in winter, when you hardly see the sun? Follow the example of American women. Returning from work on a rainy evening, they first dress in special headphones with a halogen lamp that emits a bright light. Scientists say: to conduct a session of home phototherapy, it is enough to sit for two hours a day at a halogen lamp with a solar spectrum, doing reading or needlework. By the way, in this light it is useful to have supper: it helps to avoid overeating. The tendency to weight loss is already on the third-fifth day. During one session of phototherapy, the body will lose as many calories as an hour of exercise in the gym.
Lack of movement
In summer it is easy to fulfill a daily fitness minimumSlimness - 10 thousand steps, but when it becomes cold and rainy, the street does not pull and you hang at the computer or at the TV. Scientists at Harvard University (USA) estimated that every hour, every day spent at the screen, increases the risk of obesity by 12.5%. But in the cold season we sit at the TV on average four to six hours a day and at the same time we usually chew something or combine the show with dinner. In such cases, people eat 1.5-2 times more than usual, because they cease to control themselves.
The less you eat, the more calories you extractThe body from the meager food that you feed it, and the more fat it puts aside. Give preference to protein foods - cottage cheese and low-fat meat, for example chicken breasts. These products will help you to keep muscle mass, which decreases in the cold season by 1-2% because you go to a sedentary lifestyle and try to compensate for the lack of movement, not by exercise, but by starvation (while the muscles dissolve in the first place ).
Few vegetables and fruits
Take complexes of vitamins of harmony - in theirThe composition should include ascorbic and conjugated linoleic acid, fat burner 1, -carnine-tine, coenzyme Q10 and vitamins of group B. And do not forget about fiber! It is rich in broccoli, leaf lettuce, white cabbage, Brussels and cauliflower, green peas and other legumes, pumpkin, radish, turnips, apples, quinces, dried apricots, prunes and figs. (Although the latter are best not to get involved: too caloric). You need at least 25 g (2 tablespoons) of fiber per day. Need for it also replenishes food microcrystalline cellulose, causing a feeling of a full stomach. Put five to eight tablets in each serving (100-150 g) of meat and fish minced meat, vegetable cutlets, mashed potatoes. Or just take this dose of cellulose three times a day 20 minutes before a meal, washing down 1/3 cup of boiled water, juice or kefir. In the cold season, we eat not enough vegetables and fruits, lacking the vitamins needed to burn fat, and vegetable fiber, which plays the role of ballast substance. Filling the stomach, cellulite for a long time creates a feeling of satiety, but not only not absorbed by the body, but rather, slows down absorption and reduces the absorption of sweet and fatty, stabilizing the level of sugar and cholesterol in the blood.
- To meet the daily rate - 10 thousand steps, - after eating calories eaten per day, use less transport.
- Forget about the elevator: climbing and descending the stairs is a great chance to walk more and burn extra calories.
- Do not drive around the office in a wheelchair to take the necessary document, use any opportunity to pass an extra meter.
- Do not order lunch in the office: a day break is needed to warm up.
- Jump from foot to foot when washing dishes or ironing clothes.
Everything eaten after sunset the body puts aside inFat - these are the laws of physiology. When it's getting dark early, but it's getting late, there's not much time left for eating in the daytime! And because of the seasonal shift of biorhythms associated with the transition to winter time, the maximum production of leptin and melatonin - hormones that regulate appetite - shifts to night, so instead of sleeping, a person eats. Eat a light supper until 19:00 and go to bed no later than 22:00. In winter, stay in the arms of Morpheus relies on an hour longer, and all for a night's sleep should be given no less than eight hours. Try to get enough sleep. The scientists found that if you sleep for four to seven hours six nights in a row, a person automatically increases blood sugar, and the body begins to intensively translate it into fat, and in the cold season this mechanism is started literally from half a turn.