Does losing weight always rebound in winter? Nutritionist teaches you how to eat like this, you can lose weight like lightning without starving

When winter comes, weight loss plans are always disrupted by hot pot and sweet milk tea. Although I haven't eaten much, my weight feels like sitting on a fire Soaring upwards like an arrow. In fact, losing weight in winter is not as difficult as imagined, the key is to master the correct dietary methods.

1. Why is it easy to gain weight in winter?

1. The body instinctively stores fat.

Cold weather will automatically put the body into "energy-saving mode", just like turning on the power-saving function of a phone. In order to maintain body temperature, the body tends to store more fat, especially abdominal fat. This is a self-protection mechanism formed during the process of human evolution.

2. Significant reduction in activity

The cold outdoor environment makes people unwilling to go out for exercise, and indoor activities are mainly static. The calorie consumption decreases, but the calorie intake increases due to increased appetite, which naturally leads to weight gain.

3. There are many temptations for high calorie foods

In winter, various festivals and gatherings are frequent, and high calorie foods such as hotpot, barbecue, and desserts become regulars on the dining table. These foods are often high in calories but not very satisfying, making it easy to unknowingly overeat.

2. Winter Weight Loss Dietary Principles

1. Ensure Protein Intake

Protein not only provides long-term satiety, but also helps maintain muscle mass. Choose high-quality protein sources such as lean meat, fish, eggs, and soy products, and consume them in moderation at every meal.

2. Increasing dietary fiber

Dietary fiber can slow down gastric emptying and reduce hunger. Whole grains, vegetables, and mushrooms are all good choices. It is recommended to consume 25-30 grams of dietary fiber per day.

3. Control refined carbohydrates

Refined carbohydrates such as white rice, white bread, desserts, etc. can quickly raise blood sugar and easily cause hunger. Coarse grains such as brown rice, oats, and sweet potatoes can be used to replace some refined staple foods.

3. Recommended diet for weight loss in winter

1. Warm and low calorie breakfast

Oat Congee with a boiled egg and a few nuts, or whole wheat bread with sugar free soybean milk. These combinations can provide sufficient energy without causing rapid fluctuations in blood sugar.

2. A nutritionally balanced lunch

A combination of mixed grain rice with steamed fish and blanched vegetables, or a chicken breast salad with quinoa. Pay attention to controlling the amount of oil and salt used, and avoid heavy flavored cooking methods.

3. A simple and light dinner

with mushroom tofu soup paired with a small bowl of brown rice, or steamed pumpkin paired with blanched shrimp. Dinner should be simple to avoid burdening the digestive system.

4. Winter weight loss tips

1. Drink plenty of warm drinks

Warm green tea, black tea, flower tea, etc. can not only warm the body, but also help control appetite. Drinking a cup of warm water before meals can increase satiety and reduce food intake.

2. Choose low GI fruits

Apples, pears, pomelos, and other low GI fruits are good choices for winter. Avoid excessive consumption of high sugar fruits such as durian and lychee.

3. Pay attention to the order of meals

Drink soup first, then vegetables and protein, and finally eat the main course. This eating sequence can effectively control total calorie intake.

Winter weight loss doesn't have to go hungry, the key is to choose the right food and master the methods. Adjust your eating habits from now on until spring When the sky comes, you will be pleasantly surprised to discover your own changes. Remember, a healthy way of losing weight can bring lasting results.