Winter diet No. 1
The duration of this diet is 1-2 weeks, during which you can lose 2-5 kilograms.
The main advantage of this technique is that you can create your own diet at your own discretion from products recommended for consumption. At the same time, its daily calorie content must be calculated individually, multiplying the weight indicator by 18. You need to eat fractionally - at least 5-6 times a day, and dinner should be no later than 17.00-18.00 hours. You need to include fish, meat and poultry, eggs, mushrooms, soy, seafood, milk and dairy products, cereals, asparagus, carrots, pumpkin, dried fruits, fresh fruits and wholemeal bread in your diet. Lipids (fats) are the basis of immune system cells. Therefore, they must be included in the menu - up to 30 grams per day. Give preference to vegetable oils, nuts and seeds.
For drinks, it is recommended to consume non-carbonated mineral water, vegetable and fruit juices, herbal teas and decoctions.
You should categorically avoid margarine, lard, beef, pork and lamb fats, any sweets, white flour products, carbonated and alcoholic drinks.
Sample menu: Breakfast: 300 milliliters of low-fat milk. Second breakfast: 100 grams of mixed nuts. Lunch: 200 grams of vegetable salad seasoned with olive oil, 1 slice of bread, 100 grams of boiled beef and 250 milliliters of fruit juice. Afternoon snack: 250 milliliters of low-fat kefir or a handful of dried fruits. Dinner: 150 grams of seafood, 1 green apple and a cup of green tea.
Nutrition for weight loss in winter
Of course, you should start with proper nutrition. Some foods will have to be abandoned, while others, on the contrary, will need to be included in the diet. Here are some tips to help you organize the right low-calorie diet for weight loss in winter.
- Eat foods that leave you feeling full for a long time. Usually these are protein foods: fish, meat, dairy products, legumes, seafood. Various puree soups also give a feeling of fullness.
- When choosing foods containing protein, pay attention to the amount of fat. The fat content should not be too high.
- Try to eliminate oil from your diet or keep its amount to a minimum.
- Eat porridge daily.
- Try to give up sweets.
- Eat more fresh fruits and vegetables. Make various salads from them - it’s very tasty and healthy. Fruits are great to eat in the morning. In addition, eat more fresh greens - this is a real storehouse of vitamins, so necessary in winter to maintain immunity.
- A good option is sprouted grains and legumes. They are also a source of protein and plenty of vitamins.
- It is better to choose grain bread, or completely replace it with crispbread.
Winter diet No. 2
This diet option for losing weight in winter involves eating protein foods in the first 3 days, namely, easily digestible chicken meat.
For breakfast you need to drink 1 glass of juice from orange, lemon and grapefruit. And all other meals will consist only of boiled chicken fillet. You should eat every 2 hours. During the day you are allowed to eat no more than 1 kilogram of chicken meat. The next 4 days of the diet should be devoted to plant foods. Sample menu: Breakfast: 400 grams of fruit salad, seasoned with low-fat sour cream. Lunch: 400 grams of vegetable salad, seasoned with olive oil and 1 slice of black bread. Afternoon snack: 2-3 pieces of chicken kebab. Dinner: 300 grams of boiled vegetables, excluding potatoes and 30 grams of cheese.
Drinks allowed are still mineral water, rosehip decoction and unsweetened tea. In a week of this diet you can lose 2-4 kilograms.
How to lose weight in winter? Features of winter weight loss
Girls are divided into two categories. Some people believe that in winter, amid a series of holidays, you can relax. But by spring they will have a “deservedly acquired” couple of extra pounds, a bad mood, skin problems and an obsession with “what to eat to lose weight.” Others maniacally gnaw carrots at the New Year's table, clock up kilometers on the treadmill and have long forgotten such words as “herring under a fur coat” and “Olivier”. Of course, we admire such girls, but, frankly speaking, we are not always ready for heroic deeds in the name of losing weight. Today we will talk about how not only not to gain weight, but also to lose weight in winter. To begin with, let me remind you that weight gain in winter is a harsh physiological reality. Even my cat gains four hundred grams by winter because he eats and sleeps a lot. But this only adds charm to a cat, which cannot be said about a progressive modern girl. So, the main enemies of your figure in winter are: Physical inactivity Remember the last time you walked home from work? When were you at the gym? And on weekends, don’t you just lie on the couch with a book and cookies instead of skiing? In winter, a decrease in physical activity is quite natural. The cold forces us to spend more time indoors. Short daylight hours encourage sleep rather than active evening workouts. Physical inactivity is quite easy to overcome. First of all, you will need comfortable, warm winter clothes and shoes. If you feel comfortable on the street, you will also have a tendency to take walks, the main thing is to start. If you are too lazy to go to the gym, at least buy a CD with a set of exercises. For winter training, it is very important to maintain a reasonable balance between strength and aerobic exercise. An unjustified increase in aerobic activity (more than 6 hours a week) will only lead to a decrease in immunity, and not to weight loss. Remember that strength training is also important for weight loss, it is they that allow us to burn more calories in a “resting state.” Work out with dumbbells or go to the gym 2-3 times a week. Find an alternative to the sofa and long gatherings in a cafe on the weekend. Don't like winter sports? Go to the bathhouse, just forget to take beer and high-calorie snacks with you, better stock up on non-carbonated mineral water and cosmetics for the bathhouse. Winter is the best time to start going to a fitness club if you have never done it before. You still have time to learn a lot about fitness before the gym is attacked in March-April by crowds of people who want to “lose weight quickly and forever by summer.” Increased appetite Indeed, in winter we eat more high-calorie foods and drink less liquid. In winter, there are few really fresh and high-quality vegetables and fruits, and a sea of temptations in the form of the New Year and Christmas table. It would be a bad idea to try to eat the same foods in winter as in summer. Indeed, the body requires more calories during the cold season. In addition, overeating can be caused by a complex of psychological reasons. However, all this is not a reason to refuse to lose weight until spring. To curb your appetite, it is better not to eat the fifth apple, but to introduce more low-fat proteins into your diet. You should strive to ensure that your breakfast, lunch, and dinner contain a portion of easily digestible protein. Translated into Russian - eat, for example, cottage cheese and dried fruits at breakfast, this will give you enough energy to survive until lunch without the obligatory chocolate bar at work, in addition, you will feel sweet, which means your body will not be craving additional “sweet prizes”. For lunch, you can choose any side dish with a small piece (half the size of your palm) of meat or fish, or one serving of soup with grain bread. There must be dinner. If you limit yourself to a glass of kefir, you will most likely wake up at night because a cream cake or grilled chicken will come to you in a dream. The best food for dinner is again a piece of lean meat, chicken or fish with steamed broccoli or other non-starchy vegetables. It’s better to snack on small portions of fruit, but it’s better to forget about everything creamy and fatty. Well, remember about portions, you are not living in a time of famine, when it was unacceptable to leave anything on the plate. Holidays of the belly Indeed, New Year and Christmas in the minds of Russian people are equal to a feast. It doesn’t mean that you should sit sadly at home all holidays and refuse to socialize just because you’re losing weight. I roughly divide all parties into “parental”, “friendly” and “romantic”. The hardest thing is if you are at the table with your parents or older relatives. This is where you most often find a high-calorie meal, after which you want to urgently sit down on some kefir. Here it is better to postpone this “unloading” to the time “before the feast”. On day X, eat green apples and low-fat cottage cheese, for example. I'm not a fan of eating before going on a visit. Don't kid yourself, you'll still eat at a party. At the table, choose a portion of a meat dish and a vegetable salad. Don't forget that you don't eat crispy crusts!! After the main course, you go help your mother clear the table, wash the dishes, in short, do anything but sit at the table. At “friendly” parties, as a rule, the main enemy of the “weight loss” is alcohol. Don't forget to bring a bottle of dry wine or brut. This is exactly what you will drink; in extreme cases, you drink vodka with citrus or tomato juice, but in no case with tonic. Remember to have a sense of proportion. Otherwise, with a hangover, you will want to eat something “kind of fatty-sweet-salty-spicy.” The simplest thing is to refrain from overeating at a romantic dinner. Why did you even come there? Eat? So do what you came for, you can eat at home. As a result, I will note that the most important thing in the process of winter weight loss is not to lose inner peace and optimism. In winter, it is more important than ever to remember that self-denial and self-hatred have never made anyone beautiful and happy. Don’t scold yourself, don’t isolate yourself from society and remember that you don’t live for the next portion of Olivier salad.
What happens?
In the warm season, it is easier for most people to lose weight than in late autumn and winter, and there are many reasons, although they are all different:
- The arrival of warmth symbolizes for many something new, bright, good, so strength and a desire to change something appear.
- The desire to “renew” and get fit for the swimming season is another incentive.
- An abundance of cheap, fresh and full of vitamins tomatoes, zucchini, eggplants, cherries, etc. makes it easy to diversify the menu and replace many unhealthy foods with healthy ones.
- The beginning of garden work, the summer season, vacations, and the vacation period automatically increases physical activity. And this is minus some more calories...
- The cold seasons make many people sad, and from a purely psychological point of view they do not want to take care of themselves.
- For some, a large number of sweaters, fur coats, and wide pants becomes a reason to “give yourself permission to gain weight.” Like, nothing is visible under clothes...
In the summer, it is easiest for many to lose weight, because there is an abundance of relatively cheap vegetables and fruits on the table.
Proper nutrition in winter: menu
Try this menu for winter days. It is, of course, approximate and you can change it to suit your preferences.
Breakfast:
oatmeal with dried fruits, tea or freshly squeezed orange juice. Eating carbohydrates for breakfast will help you not feel hungry until lunch and will give you energy for the whole day.
Snack:
fruit salad (pineapple, banana, kiwi), seasoned with low-fat yogurt or 100 g of sweet cottage cheese with vanilla.
Dinner:
and a couple of cutlets. Or creamy pea soup with croutons. Hot soup will help you warm up and feel a surge of strength and energy.
Snack:
an apple, a glass of kefir or yogurt.
Dinner:
Chicken fillet baked in the oven, stewed cabbage. Or a piece of baked fish and vegetable salad. 3-4 hours before bedtime and contain more proteins than carbohydrates.
Following these simple rules will help you avoid gaining extra pounds in winter and feel healthy and vigorous in any weather.
Many of us not only do not lose weight in winter, but even gain a couple of kilograms.
It's all because of our seasonal biorhythms. How to lose weight in winter
and not gain excess weight - today the portal about losing weight “Lose weight without problems” will tell you.
reasons for gaining weight in winter
So, why do we gain at least three to four kilograms during the three winter months? From a medical point of view, there are two versions:
- Genetic necessity. It will not be news to anyone that in winter the temperature is quite low. Consequently, our body needs more energy in order not to freeze. Today we have warm clothes and heaters at our disposal, but several centuries ago our ancestors lived in caves, and increased nutrition was not a whim, but a condition of survival. And nowadays, despite the presence of heaters, instinct still makes you eat as much as possible;
- The second theory is that when there is not enough sunlight, our taste buds become more sensitive. Accordingly, we get more pleasure from eating food. It is for this reason that we begin to eat more.
In addition, gaining weight is complicated by the fact that almost all jackets are voluminous, which means you and I don’t notice how fat we are getting. So, if you don’t want to gain extra pounds in the winter, you should trust the scales and not your eye.
