Eat the right food and exercise properly, and you won't gain weight this winter

In fact, as long as you eat the right food and exercise reasonably, you will not gain weight! Winter festivals come frequently, and when relatives and friends are reunited, it seems disappointing to avoid eating completely. Coupled with the colder climate and the reduced amount of activity, it often makes your figure change unknowingly.

, it is not impossible to maintain a healthy posture. Integrate the following suggestions from the nutritionist into life and avoid the lazy type getting fat!

1. Enjoy a high-protein breakfast

Many people eat too much carbohydrates for breakfast but lack nutrients, usually sugary cereals and toast.

Studies have shown that eating a high-protein breakfast can help control appetite, nutrient intake, and reduce unnecessary snacks.

Breakfast containing eggs can especially help lose weight. Because eggs contain sufficient nutrients, they not only activate metabolism in the body, but also have a high effect on maintaining energy and achieving satiety.

2. relieve stress

The role of stress hormones in the human body is to control food intake and energy consumption. They may especially stimulate the brain's desire to crave high-oil and high-sugar foods, especially in women.

3. Just stop counting calories and eat whole food!

Experiments have shown that neither diet nor calorie intake restriction can effectively lose weight in the long term, but instead increase cortisol and perceived stress, the latter two of which are the main causes of obesity.

Instead of doing things that increase the sense of deprivation like fixing calories or restricting a diet, you might as well focus on eating whole, nutritious and unprocessed foods.

Diversified intake of food nutrients is also recognized as a secret recipe for weight loss among French women

The goal is to eat two fruits and at least five vegetables a day to achieve the seven colors that satisfy the rainbow.

Whenever you want to eat, switch to high-fiber brown rice, whole-wheat bread and pasta, as well as high-quality protein (such as eggs, nuts, seeds, seafood, lentils, beans, chickpeas, quinoa, organic meats, fermented tofu).

4. Pay attention to your intestinal bacteria

There is now growing evidence that beneficial bacteria in the intestines are related to weight control.

Studies have shown that there are significant differences in the bacteria in the intestines of people with slim body shapes and those with more fat in the body. This is most likely because supplementing live bacteria can improve the growth of intestinal flora and effectively enhance the weight loss effect.

Inject more dietary fiber to achieve complementary effects with living bacteria

One study showed that women who consumed probiotics for 24 consecutive weeks lost 51 percent more weight than those who did not take them.

In addition to yogurt and Kefir containing living microbial strains, fermented foods such as kimchi, miso and sauerkraut also have the same ingredients.

5. Find sports that you can enjoy

Being active is a key to maintaining a healthy weight (and overall body), but who says exercise means spending hours running on a treadmill in an old, sweaty gym?

You can also choose to do other sports that are more suitable for you, such as yoga, swimming, dancing, martial arts or military physical training camps.

Simple exercise at least once a week can lay the foundation for good habits

Meeting friends to exercise together is also a great way to urge yourself. It not only makes exercise interesting, but also makes it difficult for you to refuse to go out!