According to new research conducted by Dutch scientists from Maastricht University Medical centre, losing weight could be faster during winters because colder temperatures help to burn more calories.

Among the youth and middle-aged people, non-shivering heat production in response to feeling cold can account for up to 30 percent of the body’s energy budget, says the scientist. And this means that the lower temperatures can significantly increase the number of calories burned up instead of being stored as fat.

Now that you know winter is the perfect season for you to lose weight naturally, get started and boost weight loss by following these five special tips on winter weight loss.

A) High Water Content Foods

Foods with high water content include soups (80 to 95 percent water), fruits and veggies (80 to 95 percent), and hot cereal (85 percent). “Water adds weight and volume without adding calories.” So drink lots of hot fluids this winter to maintain a high metabolic rate this winter. Make sure you limit the sugar content in your fluids as sugar unnecessarily adds calories.

B) Get Some Sun

“Sunlight can prevent dips in serotonin, a mood-boosting brain chemical that is also partly responsible for feelings of fullness”. Even a heavy dose of artificial light, especially in the morning, may help suppress food cravings and the urge to overeat.

C) Increase Protein

By boosting your intake from the typical 15 percent of total calories to 30 percent, you may be able to cut your daily calorie intake by 440 — enough to lose almost a pound a week without hunger, according to a recent University of Washington study. “A high-protein diet appears to fool the brain into thinking you’ve eaten more than you have”.

Stick with lean protein rather than high-fat, artery-clogging meat and dairy products. For breakfast, use low-fat milk instead of water in your oatmeal and sprinkle nuts on top. Or make a veggie omelette with one whole egg and two or three egg whites. Eat plenty of beans, fish, and skinless chicken breasts.

Among the youth and middle-aged people, non-shivering heat production in response to feeling cold can account for up to 30 percent of the body’s energy budget, says the scientist. And this means that the lower temperatures can significantly increase the number of calories burned up instead of being stored as fat.

Now that you know winter is the perfect season for you to lose weight naturally, get started and boost weight loss by following these five special tips on winter weight loss.

Top 5 Ways to Lose Weight Winters

1. Eat foods that contain water:
This is the best way to stay away from indulging in unhealthy foods. Foods that have higher water content add volume to your diet rather than adding extra, unwanted calories. Have more of steaming vegetable soups and hot cereals. Fresh fruits are also a good option for losing weight in a healthy way.

2. Go out for a morning walk or jog:
Exposure to sunlight can help you to maintain serotonin levels in your body. Serotonin is a chemical in the brain that is partially responsible for giving you a feeling of fullness. So, an early morning jog will not only help you to burn calories but also curb your food cravings and tendency to overeat after performing the rigorous physical activity.

3. Eat a protein-rich meal:
High-protein intake seems to misguide the brain about the amount of food you eat. So, you could actually eat less but feel that you’ve had sufficient food. Include eggs, milk, paneer and other dairy products in your diet. Sprouts, dals, peas, beans are also good protein sources. If you’re a non-vegetarian, have chicken breasts and fish. But keep in mind that exercising is also important. You can’t just expect to lose weight by just eating good protein sources.

4. Avoid high-calorie food:
Because of the high metabolic rate in winters, you might tempt to eat food with high calories. But if you are looking to lose weight avoid food with high calories like fried food, bakery items, Indian Sweets etc.

5. Sleep well:
During winters you obviously tend to feel cosy and relaxed after you pull over the blanket. But it’s also a good way to reduce weight. Research suggests that people who sleep for less than 6 hours tend to gain more weight compared to people who slept at least for 7-8 hours. Read more about the impact of sleep on obesity.

Interested in knowing more about How to lose weight in Winters, please get in touch with me.

WhatsApp you body Height, Weight & Age on 900 901 33 63 to understand your ideal body weight.

Dietitian Vinita Jaiswal

Weight Loss & Wellness Consultant
vinita@aahaarexpert.com
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The post Top 5 Ways to Lose Weight in Winters appeared first on Aahaar Expert.

1. Modify your Crockery: Fooling yourself with fancy plates and glasses as well as other tableside items can go a long way in helping you reduce your body fat. Small modifications in dinnerware are capable of tricking you into eating lesser amounts than usual. Using smaller plates makes the portions of food seem larger. Similarly, thinner and taller glasses make the beverages look bigger. Colours of the plates have a role to play too. Plates should be of such colour that it is in contrast to the foods normally consumed.
2. Choice of Alcoholic Beverages: Alcohol consumption leads to increased weight or calorie count. Hence, the choice of alcohol must be done with respect to the number of calories it adds.
3. Salads and Sauces: Being one of the easiest changes that can be made, having salads and sauces on the side can helping in controlling the amount of gravy or dressing consumed.
4. Imagination: A mental image, which enables you to think that you are going to eat more than you should, should be developed which would aid you to prevent overeating. It is believed that the imagination of overindulging hampers our motivation to eat in excess.
5. Intermittent Fasting: Body fat is reduced when food is normally consumed within a smaller period of time than usual.
6. Reduced Carbs: Maintaining a diet low in carbohydrates not only helps in reducing fats in the body but also forces the body to use the stored fat in the form of energy.
7. Discard Diet Soda: Although diet sodas do not contain calories, consumption of diet soda forces you into eating more food and hence adding body weight. A healthier replacement would be drinking cold lemon water.
8. Add More Vegetables: Most fat loss plans end in consuming more vegetables. A simple trick like doubling the amount of vegetables in any recipe can go a long way in reducing fat.
9. Water: Drinking large amounts of water is very helpful in losing fat. If you drink water before a meal, hunger and in turn, intake of fatty foods is reduced.

WhatsApp you body Height, Weight & Age on 900 901 33 63 to understand your ideal body weight.

Dietitian Vinita Jaiswal

Weight Loss & Wellness Consultant
vinita@aahaarexpert.com
facebook.com/aahaarexpert

The post 9 Diet Hacks That Will Convert Fat into Fit appeared first on Aahaar Expert.

Your wedding day is one of, if not the most special day in your life as you enter a new phase with your partner. One of the most important facets of looking your best during your wedding is to lose weight. Here are some points to remember and abide by when you are trying to lose weight-

• Keep the target of losing weight a priority – You will have to ensure that exercising, following a strict diet and all the regimens are strictly adhered to in order to achieve success on this front. This should be started at least a few months before the wedding day so that results are visible on the day itself.
• Reduce alcohol intake – Alcohol intake should be reduced as much as possible; bear in mind that it is even more difficult to achieve this as the day comes nearer. Numerous parties and gathering will have an offering of alcohol but it is best if you either abstain from it or severely limit your intake. Even small portions but regular consumption will dampen your efforts to lose weight.
• Must have breakfast – Breakfast is the most important meal of the day and it is important that you have a healthy and satisfying breakfast to give you energy all day long. If you skip on breakfast, there is a possibility of overcompensating for it during other meals which will slow
  down weight loss or will contribute to weight gain.
• Limit your food intake in various parties – Much before the marriage, you will have to attend as well as host many parties such as showers, bachelor parties, and many others. Foods served in these parties, in most cases, will be very fattening. Thus limit your food intake at various
  parties or opt for healthy options when you have control over the kind of food to be served.
• Try seeking help and support – It is important to have proper mental support when trying to lose weight. There may be enablers in your home who might try to derail you from your goals unknowingly, and it is thus important to have proper support that will help you stay on the path. You could even seek professional support to help achieve your goals.
• Reduce Stress – Stress and panic are two of the major contributors to binge eating which contribute to weight gain and thus may slow down or halt your weight loss progress. Mediate daily to reduce and keep stress levels in check.
• Don’t Starve – This is a mistake many people make by not eating and over-exercising while trying to lose weight. However, this can rebound and come back to haunt you in a much bigger manner wherein you might end up binge eating. Hence, it is important to not starve and munch on healthy food such as fruits and other low-calorie snacks.
• Drink plenty of water, which is a very important ingredient in weight loss – An area which you shouldn’t neglect and skimp on, drinking sufficient water is also a necessity in order to achieve your weight loss goals.

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If you are looking to be fit & slim before your wedding then please get in touch
with me for a customised weight loss & fitness plan.

Dietitian Vinita Jaiswal
vinita@aahaarexpert.com
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