Experts warn: Stay away from popular diet and slimming pills! If your waistline has started to thicken, these suggestions to lose your excess weight in 6 steps are for you! Here are 6 tips to boost metabolism in winter!
As the weather gets colder and the days get shorter, many people tend to eat more due to increased appetite. On the other hand, the decrease in motivation to exercise makes weight gain and waist circumference inevitable. However, it is possible to reverse the situation!
What can be done to boost metabolism in winter?
Although the autumn and winter months may negatively affect some people’s motivation to lose weight, it is actually not difficult to achieve the ideal weight with a few small changes in our daily life habits. Although some difficulties may be encountered when seasonal changes compared to summer months are taken into account; A fit and healthy appearance can be achieved by careful planning, self-discipline and healthy habits.
Various popular diets, teas, and weight loss pills are no substitute for healthy nutrition and exercise. On the contrary, instead of benefiting, it can cause serious harm to many organs, from the heart to the liver, from the kidney to the gallbladder.
Best tips to boost metabolism in winter:
Internal Medicine Specialists explained 6 tips for losing weight by revitalizing the metabolism in winter and made important warnings and suggestions.
1- Eat small and frequent meals
One of the biggest difficulties in losing weight is feeling hungry. Be careful to eat small and frequent meals to suppress the feeling of hunger, keep blood sugar stable and reduce your appetite. Because when one stays hungry for too long, one can consume too fast and the wrong type of food. Do not deprive yourself of the foods you crave, but consume them in small portions. Since the feeling of thirst decreases during the winter months, do not forget to drink enough water every day.
2- Don’t stay still
Especially during the winter months, many of us do not even want to leave the house. But be careful! A sedentary life is one of the worst things you can do to yourself. You don’t necessarily need to go to the gym; Walking regularly and briskly for an hour at least three days a week will greatly contribute to both your general health and slimming down. Find ways to add more steps to your day. You can make exercise fun by doing it with a person you love.
3- Make a plan
Plan your exercise routine and even your snacks in advance. Always have portable snacks on hand, such as fruit, nuts, single servings of yogurt and low-fat cheese. Create healthy options in your kitchen. Snacks that are fiber-free, fat-free and high in protein will make you feel full. For dessert, you can consume your own fruit yoghurt, a small piece of chocolate, or nuts and dried fruits, provided that you do not overdo it.
4- Be sure to start every day with breakfast
Eating breakfast is one of the important points to boost metabolism in the morning. Skipping breakfast invites overconsumption of less nutritious foods later in the day. Try to include fiber, lean protein, fruits or vegetables in your breakfast. Avoid carbohydrates that are harder to burn, such as pastries and pastries. If you do not like to have breakfast, a low-fat yoghurt, a few hazelnuts and walnuts and a piece of fruit are enough to start the day and control your appetite.
5- Avoid perfectionism
Many people think of their eating and exercise habits as black and white. In fact, even small things like making time for 20 minutes of exercise during the day, cutting portions down to a few bites, and switching from 2 percent to 1 percent fat milk can have a big impact. Definitely don’t forget about portion control.
6- Adequate and quality sleep to boost metabolism
In addition, experts stated that adequate and quality sleep is extremely important in losing weight in a healthy way and said, “A good night’s sleep is indispensable for our body. This is even more important when it comes to losing weight. Existing research on this subject shows that there is a hormone-based relationship between insomnia and weight gain.” To keep your sleep hygiene “good,” she says, “be consistent with your bedtime, choose a quiet, dark room, and turn off all screens.”
References:
Farr OM, Camp M, Mantzoros CS. New research developments and insights from Metabolism. Metabolism. 2015 Mar;64(3):354-67. doi: 10.1016/j.metabol.2014.12.002. Epub 2014 Dec 17. PMID: 25549908; PMCID: PMC4459594.
Staying Healthy: The truth about metabolism. Harvard University (March 30, 2021)