9 Guaranteed Ways to Lose Weight this Winter
Winter, with its hype and its abundance of comfort foods, can make keeping for the thinnest a challenge, to say the least. "It's the season of temptations, right?
However, it is not necessary to adopt a temporary diet to lose weight, especially if you engage in a program like Nutrisystem. Winterize your weight loss plan with these nine simple tips:
1. Eat Your Veggies
We know, we know, you've heard it a thousand times already. You already know that the accumulation of products on the product is associated with many health benefits. But here's something new: if you do not like to eat veggies alone, you can insert them into your favorite dishes to give them more nutrients and fewer calories. In a study at Penn State University, researchers provided subjects with two almost identical entries, one of which included "hidden" mashed vegetables. Participants who ate the hidden vegetarian version ended up consuming fewer calories - in some cases almost 400 fewer - than their peers. These subjects also consumed more fiber, which may explain why they reported feeling as satisfied and satisfied as their peers in the control group. Take-Aways: Try incorporating vegetables into your sauces, soups, casseroles and smoothies for extra nutrition and "hidden" calorie reduction.
2. Step Away from the Screen
Even though the cold makes it tempting to work during lunch, multitasking at mealtimes is a weight loss no-no. In a 2011 study published in the American Journal of Clinical Nutrition, subjects who ate alone playing on a computer reported feeling less satisfied after lunch than their undisputed peers. Those who ate while watching the screen also consumed a lot more at tea time, which suggests that having lunch or even eating in front of the television could be the source of those extra pounds. Take-out: Give the computer and television the cold shoulder when meal times are approaching to avoid inconsiderate snacking.
3. Warm Up to Cold Weather Activities
You do not have to be a gym rat to burn calories this winter. You can sweat while doing daily activities or, better yet, having fun! According to the Calorie Control Council, a 150-pound woman can burn more than 200 calories by shoveling snow, ice skating, sledding or skiing for half an hour. Choice of takeaway: Do not let the cold weather intimidate you. Wrap up and go out to have fun and get in shape.
4. Hit the Hay
Countless studies have suggested that lack of sleep (less than 7 hours in adults) is a risk factor for obesity. Experts say that when we burn midnight oil, we can change the hormones that control hunger, extend the time we can spend, reduce our physical activity due to burnout, and look for less healthy foods, among other things. . Trim-down to take away: enjoy the winter sunset and hit the bag in time to enjoy a solid break from seven to eight hours.
5. Don’t Get Lost in Layers
It seems innocent enough: when it's cold, we wear several layers of clothing. But when sweater time becomes an excuse to hide our bodies, we can begin to relax our thinness efforts. Take-Aways: Do not use loose winter clothes as an excuse to please. If you do not eat it before a summer trip on the beach, you do not need to eat it now! Stay honest by skipping elastic belts and loose ponchos and show your progress in clothes that fit your frame.
6. Don’t Head Out Hungry
With all the hustle and bustle of the holidays, it can be difficult to stay on track, especially if you go to the festivities. Stock up on fruits, vegetables and lean protein before heading to the holiday celebrations and always offer a healthy accompaniment or appetizer so you have a choice if hunger strikes when temptation is high. Remember to bring backups, such as a Nutrisystem bar or snack, to your purse or pocket just in case. Choice of takeaway: Do not be fooled by celebratory spreads to reduce cravings. Go for healthier options at home, then taste the fruits and vegetables when the party arrives.
7. Track Your Intake and Activity
In a study of more than 1,600 overweight and obese adults, researchers at the Kaiser Permanente Health Research Center found that the more participants recorded their food intake, the more weight they lost. In fact, those who recorded their consumption at least six days a week lost on average twice as much as non-followers, which suggests that by recording your consumption this season, you will be more likely to get away with it. unscathed. But do not stop stalking your food; a review published in the Journal of the American Medical Association and 26 studies involving more than 2,700 participants revealed a dramatic increase in physical activity in subjects using a pedometer to track their physical activity. Even softer? Pedometer users have significantly reduced their body mass index and blood pressure. Need help to get started? Check out NuMi, Nutrisystem's free online tracking app! Choice of takeaway: tracking your food and exercise can help you make it your season to lose weight!
8. Hydrate
One of the best things to do to avoid weight gain this winter is to make sure you drink enough water. In a 2015 study published in Obesity (Silver Springs), subjects who swallowed 500 ml of water 30 minutes before a meal lost more weight than those who were not refueling. Another study published in 2005 in Obesity Research found that water drinkers consumed on average nearly 200 calories less per day than their peers who did not drink water. Trim-down to take away: Sip your way thin before, during and after meals.
9. Schedule Weekly Weigh-Ins
Weighting yourself regularly is a great way to make you feel responsible for the turbulence of the holiday season. In a two-year study recently published in the Journal of Obesity, the researchers found that frequent automatic weighing and tracking results were helpful in losing weight and keeping it off. Trim-down takeaway: Do not let seasonal changes wreak havoc on your weighing routine. Weigh once a week, at about the same time of the day and with the same amount of clothes each time.