Wondering how not to gain weight in winter? You do not need a special diet for winter, just pay more attention to what you eat and not limit your physical activity. What is the winter diet and what exercises will help you maintain the correct weight in the winter?
Bydo not gain weight in winteryou have to watch the plate and put onexercise. Winter dietshould not drastically reduce calories. Adipose tissue is an insulator, so when the fall / winter period approaches, the body wants to store more fat to keep us warm. This is why we eat more, more often and with more calories. Secondly, we move much less. In summer, you can go out on a bicycle, swimming pool, walk, in winter we make excuses not to leave our warm home. And when we have less exercise, body fat immediately builds up.
If you want to prevent this, first of all, pay attention to how you compose your meals and look for alternative forms of exercise. For example, you can ride a stationary bike at home, exercise according to the set from the DVD, and if the weather is nice, go for a long walk. It is worth imposing a rigor on yourself, for example, exercising 2 times a week for 45 minutes (buy a monthly subscription in a fitness club - you will mobilize for it faster).
Winter diet: rules
To reduce your appetite, do not eat cold foods, which additionally add to the cooling of your body. If you eat a salad, your body will have to warm up, so it will automatically reach body fat, i.e. burn more calories. You can use this method cleverly - but only in summer ( although in hot weather you shouldn't eat cold desserts because of your throat). In winter, it will work to your disadvantage - if your body uses a lot of "fuel", much faster … you will feel hungry. And to keep him satisfied, you'll eat snacks more often. So make sure you eat hot meals. When preparing dinner, remember to remove all food from the refrigerator an hour or two in advance. Yogurt, cold cuts or cheese will then be much tastier and he althier.
There is also another, simple method to avoid gaining weight in winter: dress warmly. And go out in the cold after a meal. When you are hungry, you will get cold faster, and when you return home, you will immediately start eating.
Make sure to drink warm drinks between mealsdrinks. If you drink a lot of ice and lemon water in summer, serve it warm in winter with a little honey or raspberry juice. Better than coffee and black tea will be herbal or fruit tea, into which you can add a few slices of citrus (lemon, lime, orange, grapefruit) - not only do they warm up the body, but also prevent a strong attack of wolf hunger.
Winter diet: lots of vitamins
When composing each meal, do not forget about vitamin C, which prevents colds and increases the body's resistance. So, as often as possible, reach for parsley, paprika, citrus and cruciferous vegetables, which are available on the market at this time of the day, e.g. Brussels sprouts, cauliflower, white, red and Beijing cabbage, broccoli, various salads.
Also pay attention to B vitamins - they affect the proper functioning of the nervous system - and this prevents depression and bad moods. Therefore, supplement your daily diet with cereal products: bread, rice, groats, pasta - preferably whole grains, because they contain more B vitamins. These vitamins can also be found in meat and legumes.
In addition, stick to the rules that apply to each season: eat more often, eat smaller portions, enrich the menu with fiber (vegetables, fruits) and protein (fish, eggs, poultry) - then your diet will be wholesome and for sure you won't gain extra pounds.
Exercise to avoid gaining weight in winter
- Lie on your back, bend your legs at the knees, raise your head slightly and support it with your hands. Touch the left elbow to the right knee, and then vice versa: with the right elbow to the left knee. Do 2-3 series of exercises of 8 repetitions.
- Lie on your back, with your knees bent, your feet firmly on the ground, bend your elbows, and your hands around the back of your neck. Do 30 full sit-ups with your entire abs.
- Lie on your back, raise your legs high up and make a little step. Place your straightened arms between your legs. Raise your head and shoulders as you stretch your arms forward. Do this exercise 15 times.
By training regularly, you will strengthen your abdominal muscles so that even after a heavy meal it will be completely flat.
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