Winter diet No. 1
The duration of this diet is 1-2 weeks, during which you can lose 2-5 kilograms.
The main advantage of this technique is that you can create your own diet at your own discretion from products recommended for consumption. At the same time, its daily calorie content must be calculated individually, multiplying the weight indicator by 18. You need to eat fractionally - at least 5-6 times a day, and dinner should be no later than 17.00-18.00 hours. You need to include fish, meat and poultry, eggs, mushrooms, soy, seafood, milk and dairy products, cereals, asparagus, carrots, pumpkin, dried fruits, fresh fruits and wholemeal bread in your diet. Lipids (fats) are the basis of immune system cells. Therefore, they must be included in the menu - up to 30 grams per day. Give preference to vegetable oils, nuts and seeds.
For drinks, it is recommended to consume non-carbonated mineral water, vegetable and fruit juices, herbal teas and decoctions.
You should categorically avoid margarine, lard, beef, pork and lamb fats, any sweets, white flour products, carbonated and alcoholic drinks.
Sample menu: Breakfast: 300 milliliters of low-fat milk. Second breakfast: 100 grams of mixed nuts. Lunch: 200 grams of vegetable salad seasoned with olive oil, 1 slice of bread, 100 grams of boiled beef and 250 milliliters of fruit juice. Afternoon snack: 250 milliliters of low-fat kefir or a handful of dried fruits. Dinner: 150 grams of seafood, 1 green apple and a cup of green tea.
how to eat in winter to lose weight
Particular attention should be paid to the amount of water absorbed. Yes, of course, in winter you and I don’t feel like drinking at all. But this does not mean at all that our body does not need liquid. So it turns out that liquid is deposited in our body, creating the effect of increasing volume. And you and I have absolutely no use for this! Therefore, do not forget that you should drink at least one and a half to two liters of water per day.
Also, in winter and autumn, you and I need to fuel our bodies with vitamin C. And it is not at all necessary to buy special chewable tablets in the store. You can simply add small pieces of lemon or orange to your oatmeal in the morning.
You can also lean on sauerkraut. In general, try to fill your body with all kinds of vitamins naturally, and you will always have time to take a pill.
Another feature of the winter diet is soup. Firstly, this is the same liquid that will allow you to avoid sudden weight gain. And secondly, thanks to hot soup you can improve the functioning of the gastrointestinal tract. In addition, you feel full after soup much longer than after any other meal.
Let’s not forget about the need to eat dairy products, the peculiarity of which is the ability to trigger metabolic processes in our cells. And this, in turn, leads to the burning of adipose tissue.
At the same time, it is absolutely not necessary to eat dairy products 24 hours a day. It is quite enough to eat one hundred grams of cottage cheese or hard cheese in three to four days and drink about the same amount of milk or fresh kefir.
By the way, if the feeling of hunger keeps you awake at night, then you can afford to drink a glass of kefir an hour before bed. At the same time, remember that you should not drink cookies or regular bread with it. Only kefir!
So, we have already figured out how you can eat in winter to lose weight. As you understand, the main thing is to avoid eating flour and confectionery products. I would also like to say a few words about the New Year holidays.
If you are not used to celebrating the New Year with an empty table, then we advise you to develop a special diet menu that will save you from the possibility of gaining extra pounds, but will also be very tasty.
Winter diet No. 2
This diet option for losing weight in winter involves eating protein foods in the first 3 days, namely, easily digestible chicken meat.
For breakfast you need to drink 1 glass of juice from orange, lemon and grapefruit. And all other meals will consist only of boiled chicken fillet. You should eat every 2 hours. During the day you are allowed to eat no more than 1 kilogram of chicken meat. The next 4 days of the diet should be devoted to plant foods. Sample menu: Breakfast: 400 grams of fruit salad, seasoned with low-fat sour cream. Lunch: 400 grams of vegetable salad, seasoned with olive oil and 1 slice of black bread. Afternoon snack: 2-3 pieces of chicken kebab. Dinner: 300 grams of boiled vegetables, excluding potatoes and 30 grams of cheese.
Drinks allowed are still mineral water, rosehip decoction and unsweetened tea. In a week of this diet you can lose 2-4 kilograms.
Fitness
Researchers say that exercising outdoors in cold weather can increase calorie expenditure by 30%. This occurs due to thermogenesis, the body's effort to maintain body temperature.
When temperatures are low, many people avoid working outdoors. This is the main drawback that leads to weight gain in winter. , will help maintain weight. Try to dress warmly and comfortably and go for a run near your home or play with your children.
If bad weather prevents you from going out for a walk or going to the gym and you stay at home, use a fitness training disc.
You can use a treadmill or exercise bike. Place them in front of the TV and watch your favorite TV series or listen to music.
Visit the pool, indoor court, take the stairs at work and at home without using elevators.
One thing to keep in mind is that it is important to enjoy these activities. It will not do if this is done as a duty. In this case, such activity will not last long. But this should become part of the lifestyle.
I’m probably not the only one who worries about the question of how not to gain weight in winter or how to lose weight in winter. After all, everyone knows that during the autumn-winter period weight usually increases, and in the summer it is somehow easier to deal with it. So why is it harder to lose weight in winter? In this article we will talk about what you need to do to avoid gaining weight in winter and what aspects of your diet and regimen you need to pay attention to in order to be in shape by spring.
You've probably noticed that in winter our mouth turns into a bottomless pit? Why do you want to eat more in winter? There are understandable reasons for this, and there are several of them. But first things first.
Need more energy in winter
No, no, I was not mistaken at all. Do you think that the body needs more energy not in winter, but in summer, because in summer we move more? But no. In addition to energy for physical mobility, our body also needs a huge amount of energy to ensure its vital functions. This energy, for example, goes to ensure the functioning of the heart, circulatory system, digestive system, nervous activity, respiration, excretory organs, body renewal processes, the production of various hormones and much more. And this energy expenditure is incomparably greater than just physical activity.
And our body also needs a very considerable amount of energy to maintain our body temperature to 36.6 degrees, every second of our existence! Let's take a closer look at this. In summer, the external temperature is much higher, but in winter we have to insulate ourselves and create additional conditions in order not to freeze. And the body also tries not to freeze. But in order to maintain the usual body temperature of 36.6, he has to expend much more energy in winter than in summer. Where does he get this energy from?
Of course, the body requires this additional energy supply from food. The body can tell us about its needs. He communicates - hunger and desire for something high-calorie (for example, the same sweets). Those. the body requires sources of additional energy from us, but alas, in a language that is simple and understandable to us. And it’s much easier for our unlucky brain to picture a fatty Snickers in our minds than, for example, a porridge rich in the same carbohydrates. So we put “anything in our mouth” into our mouths.
Now you will say, “Yeah, she’s also an adviser to me - eat more porridge, you won’t lose weight in winter.” Porridge is different. And it’s your right to choose figure-safe foods and their quantities to replenish your energy, or to torment yourself with energy hunger, as a result of which your body will either break down (and you, excuse me, go on an uncontrollable glutton) or sooner or later the body will take revenge with even greater weight gain ( see the very first article in the ARTICLES section “How to lose weight forever”).
So, it seems that we have figured it out, in order not to gain weight in winter, you need to ensure that the body receives sufficient supply of the right energy from food. Now let's figure out what the right energy from food is. Oddly enough, these are carbohydrates, but not all of them.
Monitor your diet for energy-efficient carbohydrates that will not lead to weight gain even in winter:
- For breakfast you need the right carbohydrate - porridge
boiled in water. By cooking porridge with milk, you will provide the most dangerous combination of animal fat from milk and cereal carbohydrates for your figure. Porridge with milk makes you fat not because it is porridge, but because it is a figure-killing combination of foods (this is one of the most basic principles of food compatibility, which is used in). Prepare porridge only from the right grains, whose glycemic index does not exceed 50 units (the concept of the glycemic index of foods is also widely used in the “Be Slim!”® weight loss system). I wrote about the glycemic index in the article “How to stop eating sweets.” Choosing high-carbohydrate foods with a GI of no more than 50 will provide you with a comfortable refusal of sweets and very quick relief from the constant feeling of hunger, and will also indirectly affect an almost automatic reduction in portion sizes. If in summer the body had enough for the morning intake of three tablespoons of cereal (in dry, uncooked form), then in winter it may be necessary to increase the portion of porridge to 3.5-4 tablespoons of dry cereal. Just don’t forget to reduce the portion back in the spring with the onset of warmer weather so that excess energy is not stored as fat on your sides. - cooked vegetables
as a side dish for lunch . Those. For a piece of meat, don’t forget a side dish for lunch, for example, stewed, grilled, or baked vegetables. Cooked vegetables become a little more carbohydrate-rich, which is safe for your figure, but they will make their contribution to providing the body with additional energy. Let me remind you that neither potatoes, nor pasta, nor cereals are categorically suitable as a side dish for meat, because... this combination will lead to direct storage of fats into our fat stores. - Sometimes, in addition to breakfast, also have carbohydrate lunches. The best option is for dishes made from legumes
, because... In addition to carbohydrates, legumes also contain proteins in 1/4 of their composition. - Don't forget or neglect fresh fruit
. This is not only the carbohydrate nutrition the body needs, but also a tasty emotional addition to your diet.
Warming drinks will help
, for example, in the form of a hot ginger infusion or just hot herbal tea. And simply warm or even almost hot clean water will be preferable to water at room temperature.
In addition to carbohydrate foods, you need to pay attention to your diet in general. If your diet is too low in fat
, then the body is both cold and hungry (I already wrote about the consequences above - a breakdown in the uncontrolled absorption of food, including sweets).
And in this case, an absolutely real and uncomfortable constant feeling of hunger sets in. You just need to choose the right fats - mainly vegetable and marine fish fats. of protein
in your diet will have exactly the same effect . Those. nutrition must be complete.
You may say, how is this different from regular nutrition? Yes, at first glance it’s nothing special. But only at first glance. Weight loss is very good due to the right combinations of foods, due to the correct sequence of foods throughout the day and in one meal, due to the diet and wakefulness, and a couple of other important points. I briefly talk about all this at the in-person event, which takes place in Nizhny Novgorod. There we learn how to prepare meals for slimness.
At the beginning of the transition to a new diet, false hunger is observed
However, if you are just at the very beginning of your path to slimness and are just switching to a new diet, then all of the above measures to prevent “winter gluttony” most likely will not work.
This will happen for two reasons. The first is that your pancreas is not yet able to adequately respond to the intake of normal food and still produces an excessive amount of insulin, which is why you want sweets and just eat ahead of time and a lot. The second is that the body is not yet accustomed to systematically starting to use sources of additional energy (glycogen from the liver and then energy from its own fats), but instead, when glucose in the blood is depleted, like a capricious child, it requires “refueling” from food.
But there is a very comfortable way out, which does not require willpower. Look for it in the previous articles “How to stop eating sweets” and “How to reduce your appetite” in the ARTICLES section of this site.
Being slim depends on your mood, and your mood depends on food
Yes, in winter, for some reason, you want all sorts of goodies and harmful things many times more than in the warm season. The reason is to get basic pleasure, because when it’s dark and cold outside, the mood is not the best.
And I know very well why exactly this happens. In the article “How to get rid of depression in the fall,” we already talked to you about the dependence of mood on food.
To avoid putting harmful things into your mouth because of a bad mood, which will definitely not help you lose weight in winter, check the following:
- Provide your diet with foods that are sources of tryptophan. It is from this essential amino acid that the happiness hormone – serotonin – is produced. If there is little tryptophan in the diet, then there is less pleasure in life. Sources of tryptophan are red fish, nuts, turkey and rabbit meat, whole grains and, in principle, fatty sea fish.
- Make sure your workplace is well lit during the day, and try to be outside more during daylight hours. The happiness hormone serotonin is produced in sufficient quantities only in good lighting.
- Find alternative ways to enjoy life other than food.
Poor sleep requires additional energy from food
What did you think? Think for yourself, if the body does not get enough sleep (and in our sleep we rest and recharge for the next day), then where else can it get energy if not from food!
So it turns out that “night owls” often have a pronounced craving for sweets (as the most striking manifestation of the body’s energy supply) or for large portions or fatty high-calorie foods - in a word, a craving for food rich in energy.
In addition, at night the feeling of hunger in itself worsens (or rather, not on its own, of course, but because the stress hormone cortisol, produced during sleepless nights, also provides an increase in appetite).
I already wrote how to improve sleep and what to do with insomnia in the previous article “Remedy for Insomnia” (if you missed it, look for it in the ARTICLES section on this site).
Decreasing physical activity adds pounds
On this issue, I think you will agree with me unconditionally. Of course, in winter we move much less. In the summer, there are gardens and vegetable gardens, and it’s somehow more pleasant to just take a walk in the warm season. And in winter, more and more often, I am drawn to the sofa to watch the TV... But how to lose weight in winter if you sit on the sofa?
Of course, you shouldn’t forget about physical activity. They speed up metabolism and improve blood circulation, which will warm the body, and it no longer requires as much food to warm up. A contrast shower will also help in activating blood flow.
Let's summarize how to lose weight in winter or how not to gain weight in winter:
- Do not confuse false hunger, which is inevitable when switching to a new diet, and real hunger (including at the energy level)
- Increasing the proportion of proper carbohydrates in the diet
- Make sure you have enough fat and protein in your diet
- We control the presence of tryptophan sources in the diet
- Make sure there is enough light during the daytime
- Maintaining a sleep schedule
- We activate blood circulation with physical activity and a contrast shower
- We find other ways of pleasure besides food
I hope you now have a better understanding of how to lose weight in winter or how not to gain weight in winter. Share this knowledge with your friends (social media buttons are located below).
How to lose weight in winter?
To answer this question, you need to understand why we gain weight in winter? Firstly, part of the fault lies with our instincts. The body, feeling the cold, tries to stock up on fat for future use. In winter, we are more drawn to sweets and fatty foods; we try to warm ourselves up with nourishing food. But food in winter should not be filling, but nutritious. For example, if you look at it, we will see that a small sweet bun has about 300-400 calories. The same number of calories in a large bowl of buckwheat porridge. The difference is that it is impossible to get enough of one bun and after 30-60 minutes you will run to make yourself a sandwich. In addition, these are “empty” calories that are quickly absorbed and converted into fat. Buckwheat is a completely different matter. It contains complex carbohydrates that are digested slowly, keeping you feeling full for a long time. In addition, it is rich in microelements and vitamins, which the body especially needs in winter, and their lack can lead to very bad conditions.
You need to enrich your diet with healthy foods - low-fat cottage cheese, yoghurt, milk, legumes, dried fruits, brown rice. There are foods that speed up metabolism, for example, pineapples and grapefruits, green tea. Take vitamins - they are a natural catalyst for biochemical processes.
To lose weight properly in winter
It is important to pay attention to the amount of food eaten at one time. It is best to eat fractionally, dividing the daily diet into 5-6 meals. The time interval between meals should be 2-3 hours. The caloric content of one dose is about 300 kcal.
The second thing you should pay attention to is activity. It’s completely natural that you don’t want to go for a walk when it’s cold outside. Decreased activity is another reason for the appearance of extra pounds in winter. Unspent calories and, as a result, excess weight. But I would like to note that fitness clubs, swimming pools, gyms, and bowling alleys are open all year round. Strength training with weights is best. Don't want to go to the gym? Then get on skates or skis. Winter sports are ideal for losing weight. All outdoor activities are 10-15% more effective for weight loss due to oxygen, which can burn fat. Choose physical activity to your liking, move, don’t sit in front of the TV during the New Year holidays. Go to the park with your family, take a walk through the winter forest, breathe in the fresh air, play in the snow. It's both fun and useful.
Drink plenty of water. About 2 liters per day, drinking 1/2 glass every hour. Water flushes toxins from the body. Water deficiency can slow down the weight loss process. Reduce the amount of alcohol or give it up completely. All alcoholic drinks are high in calories. Then, you also need to snack on them.
Do not snack on sweet gingerbread or cookies. It’s better to eat fruit or crab sticks, shrimp, or drink kefir with bread.
Do not use “Lose weight quickly” diets. It's not effective. As a rule, the extra pounds come back quickly, and with friends.
The last reason for gaining weight in winter is the blues. This is due to the gray and white tones that we see on the street. More positive emotions! There is no bad weather. New Year's bustle, preparing gifts, a colorful Christmas tree, a large number of entertainment programs. Down with the bad mood! Life is Beautiful! Love her and she will love you back!
Let's start with this aspect of proper nutrition. In order to lose weight, you need a calorie deficit. For women, the average calorie intake (depending on weight and type of activity) can be 1800-2000 kcal. To lose weight, you need a deficit of 20% (according to some sources - 500 kcal). You can calculate how many calories you consume using special apps for smartphones - this is the easiest option; or use food calorie tables.
The normal balance of proteins, fats and carbohydrates can be considered 3/3/4, although in winter you can slightly increase the amount of protein. Traditional advice is to exclude simple carbohydrates - sweets, flour and baked goods. Give yourself one day a week when you treat yourself to your favorite foods - have a cheat meal.
How to lose weight during the cold season?
Control your portions
In winter, we want to eat more, and this becomes a problem, since excess calories are simply not consumed, but are deposited on the sides, stomach, etc. To prevent this, stop eating in front of the TV or computer.
If you occupy your brain with other information while eating, it ceases to control the process of food intake - this is how overeating happens. Remember that the signal of satiety comes 20 minutes after eating, so don’t rush to take supplements.
Say yes to healthy eating
When you eat healthy and nutritious food, the body itself gets rid of excess. If a healthy lifestyle becomes your life principle, the question “how to lose weight over the winter” will disappear by itself, because you will not be the owner of these hated extra pounds.
The main thing is not to overeat in the evening, stick to your diet.
The main “scourge” of winter is an endless number of holidays, and therefore feasts. Keep yourself in control, the holidays will pass, but the fat will remain.
More heat and light for weight loss
Make your home brightly lit. This will improve your mood, especially if it is cloudy and cold outside. For better light perception, take pharmacy vitamins - A, E, D.
Clothing should be appropriate for the weather - warm and cozy.
You can do something radical and go to warmer climes in winter: Egypt, Thailand and other hot countries are looking forward to you.
Movement is life
You can lose weight in the cold with the help of winter sports. Go skiing, sledding, skating. The main thing is to move more.
If all this is not for you, visit warm gyms equipped with all the necessary equipment to keep your body in good shape. Basic exercises can be done at home if you don’t have the time or money to visit a gym.
You can also maintain body tone with massages, baths, tinctures of eleutherococcus and ginseng, but it is better to take the latter after meals, since they increase the appetite before meals.
Body water balance
Drinking enough water will help you lose weight in winter. Water helps remove toxins and cleanse the body, stimulates the metabolic process.
The body's daily need for water is 2 liters. Drink more if you can. You should drink water not at room temperature, but slightly cooled, since when you drink it, the body spends additional energy on “warming” it. According to scientific data, you can spend approximately 2000 kcal per month by drinking 2 liters of cold water daily.
Lose weight in winter when it's cold
, not that difficult.
The most important thing is to pull yourself together, be absolutely decisive, self-possessed and stubborn. Remember that in the spring, and especially in the summer, it will be very embarrassing to walk around with fat on your stomach and hips. You need to start losing weight in the winter, then you will achieve good results and not only maintain your weight, but also lose a couple of extra pounds.
In winter, a person always puts on extra pounds, and doesn’t know how to get rid of them? In ancient times, weight was considered a reliable protection against hunger and cold. During this period, a person moves little, and holidays begin to alternate one after another. Therefore, you have to lose weight in the spring in order to get back in shape in the summer. Why put everything off until later, if you can have a great time in winter and lose weight without anyone noticing. How to do this correctly?
In conclusion
Body shaping is possible both in summer and winter. You can take care of your body at any time of the year, the main thing is that you have good motivation and knowledge of what you need to do so as not to harm your body.
If you take into account all the body’s needs for nutrients during the cold season, you can create a complete dietary menu. And for sports training you don’t even need to go to the gym; you can train yourself with the help of training videos. A competent approach will help you lose weight comfortably.
Everyone knows that after winter, most women strive to get rid of extra pounds. But perhaps there is a way to avoid gaining extra weight during the cold season. And before you and I begin to study ways to lose weight in the winter, let's find out why our body strives to accumulate fat during cold weather.
When is it better to lose weight in winter or summer: taking into account the body’s biorhythms
A person may feel differently depending on the time of year. This is due to biorhythms and you should know about it if you want to effectively fight fat. When deciding when it is better to lose weight in winter or summer, pay attention to this, and now we will tell you everything about seasonal biorhythms.
- Winter.
In cold weather, metabolism slows down, blood flow speed drops, and the efficiency of the digestive system decreases. As a result, toxins accumulate in the body, and we can, and this often happens, gain a couple of kilos of excess weight. It is enough to allow yourself the slightest freedom in nutrition and the body will definitely take advantage of this to accumulate fat. In winter, you should carefully monitor the energy value of your diet. - Spring.
The body begins to awaken, but the consequences of the winter period of time still make themselves felt. Due to vitamin deficiency, the quality of hair, skin and nails deteriorates. The situation in the spring is aggravated by colds, sleep disturbances and high excitability. - Summer.
All systems work as smoothly as possible, provided there are no diseases. The endocrine, vascular, digestive systems, heart muscle and brain are in excellent condition. - Autumn.
It's getting colder outside and the daylight hours are waning. Nature is preparing for hibernation, and the body is in a similar state and begins to gradually switch to energy saving mode.
The answer to the question of when is it better to lose weight in winter or summer lies in the biorhythms and behavioral characteristics of the body at different times of the year. However, if you follow all the rules, you can get rid of fat at any time. In this matter, the amount of effort on your part that must be applied to solve the task at hand only depends on the season.
