In winter, the body's microcirculation weakens, metabolism slows down, and resistance decreases. If exercise is too strenuous, it can easily lead to physical exhaustion or catching a cold. At the same time, the cilia activity of the respiratory mucosa is weak in winter, and the bactericidal ability is reduced. Strenuous exercise can easily lead to respiratory diseases such as bronchitis.
Recommendation: Gentle exercises such as jogging, cycling, and swimming are the main ways to burn fat in winter. Generally, after about half an hour of exercise, the body begins to release energy converted from stored fat.
Essential tips for eating without gaining weight during the cold winter months
Winter Diet Guide
In winter, eating only low-calorie foods is not only bad for your health, but also makes it impossible to resist the cold.
Recommendation: Those trying to lose weight should limit their daily calorie intake to between 1000 and 1400 kcal, while also paying attention to a balanced diet.
The cold winter temperatures affect the body's endocrine system, increasing hormone secretion and accelerating the digestion and absorption of proteins, fats, and carbohydrates. Simultaneously, because the outside temperature is lower than the body's surface temperature, a significant amount of heat is lost, leading to higher energy expenditure. Therefore, it's advisable to eat more fish, meat, and soy products in winter to ensure adequate energy supply. The body's need for various nutrients increases to varying degrees, especially in winter when shorter sun exposure makes the body prone to vitamin D deficiency. Calcium and phosphorus metabolism may also be affected. Therefore, winter diets should focus on supplementing with foods rich in potassium, calcium, and other minerals, as well as vitamins A, D, B1, B2, and C.
How can I nourish my body in winter without gaining weight?
First, it's especially important to maintain a balanced diet in winter, as this is key to preventing weight gain. Some people enjoy indulging in rich, fatty meats without restraint. The sulfur, phosphorus, and chlorine in these foods, after being oxidized and metabolized in the body, produce acid anions, leading to acidosis, one manifestation of which is obesity. Eating vegetables and fruits along with meat can help maintain acid-base balance.
In winter, it's advisable to eat foods low in fat and high in protein. While pork can moisturize dryness in autumn, it should be consumed sparingly in winter. Beef and mutton are high in protein and lower in fat than pork. Beef and mutton are considered warming foods, and consuming them in winter can promote blood circulation, enhance the body's ability to withstand cold, and replenish blood. Chicken is sweet and warm in nature, capable of warming the middle and replenishing qi, nourishing essence and marrow. The black-boned chicken, a unique and precious poultry species in China, is particularly effective in treating all kinds of deficiency syndromes, possessing tonic, strengthening, and anti-aging properties. The ratio of saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids in the fat of black-boned chicken closely matches human needs, close to 1:1:1, making it one of the most balanced sources of fatty acids in food.
In winter, it's also recommended to eat more fish. Fish is high in protein and low in fat, and fish oil has special benefits for human health. Cod, in particular, has a high content of polyunsaturated fatty acids, up to 40%, making it a good ingredient for student meals. However, some types of fish are high in fat, such as silver carp, bighead carp, trout, and eel, which should be eaten sparingly by those who are overweight. To prevent weight gain during winter, pay attention to cooking methods, eating more stewed, steamed, and boiled dishes, and less braised and fried dishes.
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