1, how to lose weight in winter
1, eat more foods with high water content.
Foods with high moisture content include soup (80%-95% moisture), fruits and vegetables (80%-95%) and hot cereals (85%). Moisture will increase the weight and quantity of food, but it will not increase the calories.
Step 2 bask in the sun
Sunlight can prevent the precipitation of serotonin in the blood. Serotonin is a brain chemical that can sting happiness, and it is also part of the reason for expressing "satiety". Even bathing in strong artificial light, especially in the morning, will have the same effect. Therefore, more close contact with the sun can help you resist the desire for food and the urge to overeat.
3. Increase the intake ratio of protein.
Generally speaking, 15% of the calories in the daily diet should come from protein. According to a study by the University of Washington, if you increase this ratio to 30%, you can reduce the total daily calories by 440 calories-almost every week 1 pound, and you won't feel hungry. Because a high-protein diet can cleverly fool the brain into thinking that you eat more than you actually do, thus sending a signal of fullness.
When choosing foods rich in protein, we should also pay attention to distinguish between "fat" and "thin" in protein, and don't choose meat and dairy products with high fat content and easy to block arteries. At breakfast, you can make cereal with skim milk and add some nuts to it. You can also make an omelet with whole eggs or three egg whites. Eat more beans, fish and skinless chicken breasts.
4. Do it yourself and eat healthily
There is no shortage of information about healthy recipes and diets. You can find your favorite low-calorie and low-fat dishes in health magazines, diet magazines, books that teach cooking and all-inclusive Internet information. Breakfast, lunch, dinner, afternoon tea and snacks can be arranged in a colorful and healthy way. So get rid of your unhealthy and fattening junk food inventory. Dieting is not always difficult, you can always have fun.
Step 5 Seek the help of a professional coach
Winter is always the season when people lack willpower to lose weight. If you also feel that you are weak-willed and can't persist, then don't try to "rent" a professional fitness instructor or get an expensive gym VIP card. If you don't spend money, you will waste it, which is also the motivation to keep exercising. Or you can be braver. Going out for a walk can make you energetic.
2. What meat is not easy to gain weight in winter?
(1) Chicken
The protein content of chicken per100g is as high as 23.3g, and the fat content is only1.2g, which is far lower than all kinds of livestock meat. Eating skinless chicken is a smart choice, because the fat content of white meat is less than that of red meat of quadrupeds. protein can make you feel full for a longer time, and you can consume more calories during digestion. The upper limit of the amount is about two slaps a day.
Many people who lose weight and gain muscle take boiled chicken breast as an important source of protein. Many people stay away from dried chicken breast. In fact, with a little cleverness and proper cooking, chicken breast can be delicious. Boiled chicken breast shredded, served with garlic sprouts and cucumber salad, the original dry taste is smooth and delicious immediately.
(2) Beef
Lean beef is best for meat eaters. 100g lean beef contains 20g of protein, which is a well-deserved high-protein food. The calorie of lean beef is 125 kcal/100g, which is lower than that of chicken and pork. Therefore, it is especially suitable for obese people and patients with hypertension, arteriosclerosis, coronary heart disease and diabetes.
Eating beef once a week not only satisfies the lust, but also warms the body without getting fat. But edible beef (front leg meat) should be defatted. However, it should be noted that beef should not be eaten more, and it is also a good choice to eat a little beef properly.
(3) Rabbit meat
If you want red meat, rabbit meat is a good choice. Nutritionists point out that rabbit meat is a veritable beauty meat. Its fat and cholesterol content is very low, about 20% less than that of pork, but its protein content is very high, up to 70%. In addition, rabbit meat is rich in lecithin, and it also contains lysine and tryptophan, which are most easily lacking in human body. It can also protect the brain and enhance blood vessel elasticity. Therefore, people who need to lose weight and have three highs might as well try to eat rabbit meat.
Rabbit meat is suitable for frying, roasting and stewing. It can be braised in brown sauce, steamed in powder and stewed in soup, such as sweet potato rabbit meat, pepper hemp rabbit meat, steamed rabbit meat in powder, spicy rabbit slices, fresh shredded rabbit meat balls and mushroom soup.
(4) shrimp
Most fish and seafood are characterized by high protein and low fat. Shrimp is the most representative one. 100g shrimp contains protein 16.8g, and the fat is only 0.6g. 100g shrimp contains protein 18.6g, and the fat is only 0.8g. The calorie per 100g shrimp is as low as 48 calories. During the period of losing weight, eating shrimp can supplement protein without consuming too many calories. However, the sodium content of shrimp is relatively high, and eating too much will increase the risk of hypertension and cardiovascular and cerebrovascular diseases.
The most respected way to eat shrimp is to eat raw sashimi or cook it with water. As a dip, mustard itself can also promote fat burning. There are also many buttered prawns commonly found in western restaurants and Thai restaurants. You would never expect that 1 buttered prawns have more fat than 7 slices of bacon.
(5) Fish
Omega-3 fatty acids in fish help to decompose fatty acids. Fish contains fish oil, which can effectively hinder the growth of fat cells. Eating fish regularly can prevent obesity caused by fat cell proliferation. Generally, the fat of livestock meat is mostly saturated fatty acids, while the fat of fish contains a variety of unsaturated fatty acids, which has a good cholesterol-lowering effect. Therefore, it is better for fat people to eat fish, which can not only avoid obesity, but also prevent arteriosclerosis and coronary heart disease.
But some kinds of fish are high in fat, such as silver carp, silver carp, trout, eel and other obese people should eat less.