It seems that it is normal for people to get fatter in winter. Whether it is because of the cold weather outside limiting your exercises, the feast-based holidays, or you friends making you sit with them and enjoy the delicious fattening dishes on the dinner table, we all gain some fat before spring time.
Follow these five steps, and you will not only avoid gaining fat during the winter season, but you will most likely lose a couple of pounds as well.
It is true that during the winter season the temperatures outside start falling, but that is no excuse for your exercises. Instead of hiding behind your computer in the warm corner of your room, get up and start doing squats, lunges, push-ups, and burpees.
None of these exercises need any weights to be performed.
They are high intensity cardiovascular exercises that will keep your metabolism high for hours.
2. Get more sleep
The only time we crave carbohydrates is when we are tired, not when are hungry. This proves to you that sleeping can actually help you control your carb cravings.
Not only are you going to crave less for carbohydrates, you are going to lower stress in your life, which in return will lower your cortisol levels.
Cortisol is a steroid stress hormone produced by zona fasciculata of the adrenal gland. It is released in response to physical and mental stress.
A slight increase of cortisol have some positive effects:
- A quick burst of energy for survival reasons
- Heightened memory functions
- A burst of increased immunity
- Lower sensitivity to pain
- Helps maintain homeostasis in the body
Higher levels of cortisol in our bloodstream have been shown to have negative effects, such as:
- Suppressed thyroid function
- Blood sugar imbalances such as hyperglycemia
- Decreased bone density
- Decrease in muscle tissue
- Higher blood pressure
- Increased abdominal fat
3. Less comfort Coffees
We have strong scientific evidence that high-calorie beverages are the reasons for obecity worldwide. They are rich of calories and lack of fiber. Soda, coke, even orange juice will only help you gain more fat.
But the most fattening beverages are the so-called “comfort Coffees” (hot chocolate frappuccino, Latte, White chocolate mocha, ect). If you really rely on coffee try espresso, or cafe grande. And if you don’t like the taste, feel free to add some brown sugar.
4. Eat fewer carbohydrates
Carbohydrates are our main source of energy, but you would like to lower the amount you consume in the winter. During the season your metabolism drops because of the lack of exercise and movement. If you consume a big dose of carbohydrates, especially sugar, you are going to gain more fat.
If you follow the first step you are going to have less trouble with this dilemma. If you how ever start craving carbohydrates, make sure that you will consume them before your exercises.
5. More vitamins and minerals
Vitamins and minerals are not only going to help you fight of diseases, they will aid you in your weight loss mission. As we all know there are thousands of vitamins that are good for our health, but the ones we want to focus on are:
Vitamin E –Vitamin E is a powerful antioxidant and aids in maintaining your metabolism. Sources of vitamin E are tomatoes, kiwifruit, broccoli, pumpkin, avocado, papaya, and others.
- Vitamin C– Vitamin C is as powerful as vitamin E. Vitamin C also helps the absorption of other important vitamins and minerals such as, calcium, iron, and folacin. Sources of vitamin c are lemon, orange, grapefruit, spinach, strawberry, papaya, lime, mango, and others.
- Vitamin B – Vitamin B is most commonly linked to weight loss. Vitamin B has contains eight vitamins: Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, biotin, and pantothenic acid.
- Vitamin D – The higher your vitamin D levels are the more weight you are going to lose. Sources of vitamin D are salmon, tuna fish, milk (non-fat), eggs, beef liver, and others.