Six ways not to get fat over the winter

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

If loose cheeks, a double chin, and a beer belly aren't part of your plans for this winter, here are some little-known facts from the editor of the LIVE! Ksenia Tatarnikovjq who will help you keep your figure.

1. Eat as much as you like, but by the hour

The classic advice of nutritionists - eat fractionally, four to five times a day - is not for everyone. If you notice that such a diet provokes your appetite? or, conversely, you eat through force, because you do not have time to get hungry, reduce your meals to two or three a day. For normal metabolism, it is much more important to have breakfast, lunch and dinner at the same time every day, preferably before dark. American neuroscientists from Ohio University discovered that artificial light, irregular and late meals disrupt the work of the hormone melatonin, which controls sleep and wakefulness. As a result, without even overeating or reducing physical activity, we gain excess weight.

2. Make friends with flaxseed flour

In this flour, as if ordered, all the most necessary for the body is collected - omega-3 and omega-6 fatty acids, B vitamins, potassium, magnesium, zinc and antioxidants, they are important for immunity, nervous system, brain, healthy skin and hair.

Flaxseed flour has a wonderful nutty flavor, and it keeps you feeling full for a long time, as it is high in protein and fiber. You can make porridge, pancakes and homemade bread for breakfast from it, use it instead of minced bread and breading for cutlets and add to fruit pies instead of wheat flour and eggs, it binds the dough perfectly.

3. Eat water

Due to the lack of water, the metabolism slows down, the appearance and well-being deteriorates (dry skin and early wrinkles + insomnia), the aging process is accelerated. British dermatologist Howard Murad advises to fill the water deficit (the norm is 2-2, 5 liters per day), first of all, with the help of vegetables and fruits. They are rich in antioxidants and water, which easily penetrates the cells of the body without disturbing blood circulation or causing edema.

The ten most “watery” foods, according to Murad: cucumber and watermelon (95% water), tomatoes (95% water), eggplant (92% water), peaches (87% water), carrots (88% water), beans (77% water), baked chicken breast (65% water), grilled salmon (62% water).

4. Use aromatherapy

In extreme winter conditions, sweet and spicy smells of vanilla, cinnamon, chocolate, citrus, tuberose, jasmine, patchouli, lavender, rosemary not only warm and cheer you up, but also save you from seizing stress. American psychologist Brian Raudenbusch from the Catholic University of Willing in West Virginia, in the course of his research, found that the smell of mint helps people with an increased appetite to lose weight. Forty volunteers inhaled mint every two hours for five days in a row, and each week ate an average of 1,800 calories less than their usual diet per week.

5. Mask vegetables

Vegetables are fiber and vitamins. Without them, the metabolism slows down, and troubles begin in the digestive tract - constipation and inflammation. If you hate vegetables, hide them in sauces, for example. Season pasta and rice with pesto (grind dill / basil / cilantro, garlic, olive oil, grated parmesan, pine nuts and lemon juice in a blender) or a similar sauce made from herbs, fresh tomatoes, bell peppers, leeks, hot peppers and avocado. Potato dishes and meat - a mix of green onions, sour cream, salt and hot pepper. Fish - a mixture of boiled finely grated beets, horseradish, lemon juice and spices.

And don't forget about hot mashed soups (win-win winter options are pumpkin and bean) and potted soups with potatoes, meat or fish, vegetables and wheat (see below). There are many recipes for such soups in Irish, Scandinavian and German cuisine.

6. Control your appetite

Learn to identify what keeps hunger lasting and what boosts your appetite - for some, soup awakens a brutal appetite, while for others apples. For most of us, provocative foods are sweets, white bread and pasta, fried foods (potatoes, meat), semi-finished meat products and delicacies (sausages, sausages, cold cuts). They contain a lot of salt, sugar and fat - this combination alters the biochemistry of the brain and dampens the signal of satiety. Try to eat these foods only occasionally and practice mindful eating so you can pick up the satiety signal and stop without overeating.