According to a study published in the New England Journal of Medicine , the average American is gaining 0.2% of his own weight in November and another about 0.4% in December. It takes about five months to lose the "excess" (of course, if you exercise regularly and do not overeat). For residents of our country, these figures are not very different: during the long New Year holidays there is a risk of gaining 0.
2-0.3% of their own weight. Add to this the weather conditions, which often impede outdoor training, and weight gain will become even more obvious. But do not rush to give up - we will tell you what to do to stay slim all winter.
Professional athletes train both in rain and snow, but if you are not ready to run in fifteen degrees below zero, try to regularly exercise at home or in the gym. An hour of workout 4-5 times a week will help keep your muscles in good shape and constantly burn calories. Playing tennis, basketball, swimming in the pool, dancing or yoga is a great option for cardio enthusiasts. In any case, you no longer have to think about how not to get better.
A simple rule that we have already written about more than once: if you don’t have enough time to complete a workout, break it into several small parts - do 30 or even 15 minutes several times in a day.
Fitness experts agree: short-term workouts can be more effective than full-time ones, because they allow you to keep your metabolism "wound up" throughout the day.
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Lunch in a cafe or restaurant on average contains about 1,000-1,200 calories, so the easiest way to reduce the amount of calories consumed is simply not to eat in such places . In addition, eating at home, it is easier to accurately calculate the calorie content of dishes and avoid poisoning.
Brown fat is actively involved in the thermoregulation of the body, contributing to the burning of calories.
However, with age, its amount decreases. How to make brown fat "work"? Try to spend in the cold at least 10-15 degrees for about an hour, for example, skiing or ice skating. This way you will burn almost 200 calories.
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Why deny yourself the pleasure when you can just not overeat.
In order to resist the temptation to exceed the size of your portion, do not starve before the festive dinner. If you do not experience severe hunger, then you can eat less food faster. At the same time, try to give preference to protein dishes - they saturate the body well.
The issue of calorie counting is controversial. But, as numerous studies show, those who count calories lose weight almost twice as fast as those who don't.
It turns out that when you count, you are honest with yourself: you constantly get accurate data and have the ability to better track changes. However, if you are not able to clearly adhere to your plan (nutrition or training), do not be upset because of every extra calorie. Instead, focus on other things — try changing your eating habits, number of meals, or start paying more attention to your workouts. The main thing - do not get stuck in numbers.