Winter is hard for friends who want to lose weight. Because of the cold weather in winter, many people are reluctant to go out to exercise, so it is easy to accumulate fat. Moreover, human metabolism will slow down in winter, so it is easy to form fat. But in fact, winter is very suitable for dieting to lose weight, so what foods can you eat in winter to lose weight? What methods are there to lose weight in winter?

1, which foods can lose weight in winter?

1, black beans

Protein contained in black beans can slow down the speed of fat metabolism in the liver, thus reducing various fatty acids and cholesterol. The reduction of various fats in the body naturally helps to lose weight and control weight.

Step 2: potatoes

Compared with other staple foods, potatoes don't contain much starch. For example, baked potatoes have lower energy than rice, steamed bread and staple food, but they feel fuller. This is because potatoes have high water content, starch content is only about 20%, and they are also rich in soft dietary fiber that can produce satiety. Therefore, if potatoes are used instead of white rice and steamed bread, even if you let go of your stomach, it is difficult to make people obese or even lose weight.

3. Little carrots

Radish is cool, helps digestion, moistens the lungs and eliminates phlegm. Eating too much meat in winter is easy to get angry, especially when eating. If you can mix a little radish, or use radish to make some dishes as ingredients, you can "put out the fire" for the human body by virtue of the heat-clearing characteristics of radish. Eating radish at night also helps digestion and does not cause bloating. The mustard oil of radish cooperates with enzymes, which can promote intestinal peristalsis, facilitate defecation, quickly discharge garbage and toxic gases in the intestine, and make you sleep comfortably.

4.cabbage

Cabbage, cabbage and cabbage are all kinds of cabbage. Chinese cabbage is rich in dietary fiber, which can promote defecation and reduce body fat. It is also rich in vitamin U, which can repair gastric mucosa and eat more when it is cold. In addition to cooking methods such as stir-frying, it is also a good way to juice Chinese cabbage and absorb it more fully. Eating with honey also has a good anti-drying effect.

5. Apple

Apple is the king of slimming fruit suitable for all seasons. Apples can relieve constipation and have a good therapeutic effect on constipation. In the process of losing weight, the special substances contained in apples can make the toxins in the body excrete smoothly, so it can lose weight quickly and improve people's physique. Autumn and winter are the high incidence of respiratory diseases, and apples can also protect alveolar membranes from damage and protect the respiratory system. Click here to see the detailed introduction of Apple's weight loss.

We should also pay attention to the ways and means of losing weight, especially in winter. Cold and dry weather makes people lose the motivation to lose weight. At this time, we might as well try dieting to lose weight, and there may be unexpected gains!

2. Is there any way to lose weight in winter?

1, a little more sunshine-control your appetite.

Studies have proved that insufficient sunlight can induce your desire for various snacks and desserts, such as cakes, biscuits, ice cream and French fries. Because sunbathing can stimulate the brain to secrete a hormone called serotonin, which has the effects of excitement and appetite suppression. Living in a humble abode in winter, with less sunshine and reduced serotonin secretion in the brain, people become depressed and want to eat.

How long is the sun suitable? The advice given by experts is that it is enough to bask in the sun for about an hour every day.

If your working environment is not near the window, there is not enough sunshine. You can choose to go out for a walk after lunch every day and remember to wear sunscreen. Although the ultraviolet rays are not strong, long-term exposure will still hurt your skin.

2, a little more protein-control the desire for carbohydrates and snacks.

The best way to control appetite in winter is to eat more protein. Eating more protein can help you eat less carbohydrates. But how much did you eat? For example, a person weighing about 1.30 kg will consume 20 grams of protein every day in winter, that is, from 79 grams to 99 grams (about two ounces).

There is a standard formula for calculating protein's daily intake: weight (pounds) X0.55. For example, a person weighing 145 pounds needs protein 145X0.55=0.79 grams every day. (One Jin =0.9 Jin).

3, a little more crude fiber-control the total heat.

Refined pasta and high-sugar foods, such as sugar, cola, cakes, etc. Not only the nutrition is low, but also a lot of fat is added during the processing, which makes your calories easily exceed the standard.

So, from now on, it's a good choice to store more coarse grains, oats and fruits in your refrigerator. These foods are rich in cellulose, which can make you feel full for a longer time. To taste delicious, you can add some raisins or other dried fruits to oatmeal, or add some skim milk, spread some low-fat soybean butter on whole wheat bread, and add black beans to millet.

It is worth noting that packaged whole wheat bread or coarse grain biscuits should pay attention to the food label, which is generally high in calories because pure coarse grains taste bad. In order to improve the taste, merchants will add more fat, which is very unfavorable for weight loss.

4, a little more exercise-consume excess fat.

Exercise is essential. Exercise can make you energetic and burn more fat. If it is too cold outside, you can do some strength training and aerobic exercise indoors. Small dumbbells are a good choice. At least 2-3 times a week. At least 20 minutes at a time. Duoyan Zheng's popular slimming exercises and craziness can be chosen according to your own preferences. If you want to prevent obesity, you should jump at least three times a week. If you want to lose excess fat, five times a week is the best.

5. Get enough sleep for 8 hours every day-improve metabolism.

Lack of sleep and poor sleep will make the body want to store fat, and when people enter deep sleep, the brain will secrete a lot of hormones to decompose fat; People who can't sleep well will increase insulin secretion and the body will store fat more easily; The study also found that people who lack sleep have a slower metabolic rate (the metabolic rate is different in different sleep stages, and it will reach the highest when they enter the rapid eye movement stage. If you don't get enough sleep, you will get less sleep during REM, which will cause you to eat too much, eat things you shouldn't eat and eat at the wrong time. This is why if you want to lose weight successfully, you must have a good sleep first.