Many people notice that extra weight often appears in winter. It is traditionally believed that this cannot be avoided: after all, man belongs to the animal world, and animals stock up on fat in the winter so as not to freeze. Should you follow your instincts, or should you make a diet in such a way as to keep your weight under control?
Many people notice that extra weight often appears in winter . It is traditionally believed that this cannot be avoided: after all, man belongs to the animal world, and animals stock up on fat in the winter so as not to freeze. Should you follow your instincts, or should you make a diet in such a way as to keep your weight under control?
Usually, with the arrival of cold weather, most of us feel a lack of energy. It is easy to explain: the reason is the short daylight and the cold. It is because of this that we do not want to move, we constantly fall asleep, and when the weather is gloomy outside, it is difficult to even force ourselves to go for a walk. And if we add to this that visiting gyms now, during the pandemic, is also not easy, the appearance of excess weight is almost inevitable. Or not?
You should not make excuses that extra weight is needed for warmth. People have long lived in comfortable apartments, drive in warm vehicles and can buy clothes that perfectly protect against cold and wind. For some reason, we do not need a drastic change in diet to obtain additional energy. If you want to eat something fatty or high in calories, the body has no real need for it. All arguments in favor of the fact that it is programmed by nature are mostly just denials.
What you really need to do in the cold season is to revise your diet in favor of increasing the share of warm dishes and drinks. For example, to cook and eat soups, but not very fatty and rich. Hot tea is the number one drink for many, but it can be prepared without brewing. Take frozen berries, it is better if there is rosehip in the mixture, add mint leaves, ginger root, lime or lemon, pour boiling water - you will get a great alternative to regular tea. Such a drink will quench your thirst and warm you up, as well as provide the body with vitamins.
First of all, you should pay attention to the atmosphere around you when consuming food . Try to eat in a calm emotional state - this contributes to proper digestion. Spend at least 20 minutes on a meal without being distracted by your phone, TV series or book, so as not to miss the feeling of satiety. Watch the volume of portions and control your appetite. Try not to sit down at the table very hungry - in such a state it is not easy to monitor the amount of food consumed .
Try to eat 3 times a day: a full breakfast, lunch and dinner, no later than 3-4 hours before bedtime. Such a diet helps prevent diabetes, because the sensitivity of cells to insulin is maintained.
Water is the key to health and vital energy. In many people, the feeling of thirst decreases in winter precisely because of the cold, but the amount of liquid drunk should be maintained at the required level. In winter , you can replace ordinary water with herbal tea with the addition of warming spices: turmeric, ginger, cloves, cinnamon. They contain antioxidants, do not add calories to the drink and support immunity.
If you feel that you are gaining extra weight , have a vegetarian dinner or give up this meal for 1-2 evenings a week. Minimize confectionery products in your diet , especially those containing trans fats, whole wheat flour and sugar.
It's easy to do: add dietary fiber to your diet . They are found in vegetables, greens, fruits, berries, roots, stems and algae. Thanks to them, the number of producers of butyric acid increases, which supports the protective barrier in the intestine and improves metabolism.
Eat more seasonal fruits and berries that contain vitamins and antioxidants. It is advisable to do it in the first half of the day (up to 150-200 g).
There should be a sufficient amount of protein in the diet - this guarantees a feeling of satiety and provides the body with building material for muscles, enzymes and cells, the immune system in particular.
Preference should be given to fats of vegetable origin, which are contained in nuts and vegetable oils. Animal fats should not be completely excluded - pay attention to fatty fish. It is important to avoid trans fats and palm oil. Choose complex carbohydrates and eat them in the morning.
Somatotropic hormone plays an important role in weight control. The peak of its synthesis occurs from 23 to 2. No less important is the sleep hormone - melatonin. The peak of its formation occurs from 00 to 05. It regulates the depth of sleep, the work of the endocrine and immune systems. That's why, if you want to avoid problems with excess weight , especially in winter , try to go to bed no later than 11 p.m.