The days are short and the nights are long in winter. Are you getting fatter? Every winter, everyone gains a little weight 1-2kg, and 75% of the weight gain occurs from the middle of 165438+ 10 to the middle of 65438+ 10. After that, your weight will increase or decrease around this new weight and increase year by year.
The reasons for weight gain generally come down to: cold weather, shorter days, people easily become depressed, tired, have a big appetite, want to eat snacks and carbohydrate food, reduce outdoor activities and so on. And many festivals gather in winter, such as Christmas, New Year's Day and Spring Festival. And it is inevitable to eat and drink.
How to lose weight in winter is the best?
Three suggestions: 1) resolutely resist the strong appetite; 2) Get more sunshine; 3) Exercise regularly to improve metabolic rate.
1, eating properly can control appetite.
To eat healthy, nutritious and slim in winter, you should generally do the following:
Eat more protein.
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).
Eat more high-fiber food.
Refined pasta and high-sugar foods, such as sugar, cola, cakes, etc. Not only is the nutrition low, but also a lot of fat is added during the processing.
Therefore, from now on, it is a good choice to store more coarse grains in your refrigerator, such as oats, fruits and whole wheat bread. 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 some skim milk, spread some low-fat soybean butter on whole wheat bread, and add black beans to millet. ...
Drink more soup.
As early as 1999, American scientists found that people who drink soup before meals will consume 100 calories less per meal. The reason is that the mixture of soup and food can increase satiety. Besides losing weight, drinking a bowl of hot soup in cold weather is also a happy thing.
2.
Sunbathing can also lose weight.
Sunbathing in winter can lose weight! Experts say that insufficient sunlight will 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 ultraviolet rays are not strong, they will still hurt the skin for a long time. It's not worth tanning in order to lose weight.
3. Exercise is essential.
Exercise can make you energetic and burn more fat.
If it is too cold outside, you can do some strength training indoors. Small dumbbells are a good choice. At least 2-3 times a week. At least 20 minutes at a time.
If you can't exercise every day, at least go climbing and running on weekends.
What are you hesitating about? From now on, try to reduce winter fat.