It's January and most of us have already decided to eat healthier or finally do more exercise. Christmas cookies, mulled wine, crispy goose, etc. – the Christmas season can put our eating habits to the test. It's perfectly fine to treat yourself every now and then and the holidays come once a year after all. But we've all been there - we've really put in the work during the holiday season and the scales show a few extra kilos. And now we're frustrated and wondering how we can get rid of winter fat and achieve our desired weight. If you need a little boost and some motivation, then you've come to the right place! You can find out how to lose weight and helpful workout tips for the winter in our article!
Get rid of winter fat: Make a plan
If you want to get rid of winter fat, don't try to go cold turkey. If you take on too much, you usually give up after a few days or weeks. It's better to start with small steps and make smaller changes. Gradually create more goals as you achieve the desired results - this will help you be more focused and motivated.
Make a plan and write down everything you want to achieve. Would you like to lose 1-2 kilos? Exercise 4 times a week? Or would you like to try the vegan diet? Here are a few ideas to get you started.
- First, avoid all processed foods and frozen meals from the supermarket.
- Reduce your sugar consumption.
- Eat at least 3 servings of fruits and vegetables a day.
- If you've never exercised before, start with longer walks or simple home workouts for beginners.
- Prepare your meals and create a nutrition plan. If you don't know how exactly to do this, then try oursMeal prep plan for weight loss.
Drink plenty of water
Drink, drink and drink! In order to get rid of winter fat, you should also drink enough. And no, we don't mean cola and lemonade, but water and herbal teas without sugar. When we drink enough, our metabolism is boosted, which in turn means that we burn more calories even in retirement. According to doctors, the recommended amount for adults is 30-50 ml of water per kilogram - this corresponds to around 2 to 3 liters per day.
Protein-rich foods for weight loss
When it comes to losing weight, a healthy and balanced diet is the be-all and end-all. Protein-rich foods and dishes keep us full for longer and stimulate fat burning without losing muscle mass. We can't tell you exactly how much protein we should eat to lose weight. The needs vary for each individual, but the recommendation for adults is between 0.8 and 1.5 grams of protein per kilo of body weight. To get rid of winter fat, stick to low-fat and low-calorie protein sources like chicken, salmon, yogurt and eggs.
Snack smarter
Yes, even if you want to lose winter fat, it's still okay to snack. In fact, it is encouraged because healthy, low-calorie snacks keep blood sugar levels stable, control hunger and stimulate metabolism. However, processed and packaged snacks such as chips, gummy bears and chocolate are taboo. Instead, choose fresh or dried fruits, vegetables, raw nuts, or nut butters. Cheese, hard-boiled eggs and whole-grain crackers are also a great alternative and are ideal to take with you.
Portion control is key
One of the biggest challenges for anyone trying to lose weight is knowing how much food is enough to get the nutrients we need without going overboard. To lose weight, we need to consume fewer calories than we burn - we all know that. However, this is often easier said than done and many people tend to eat more than they need. For example, a handful of nuts may be 20 grams for some and 50 grams for others. If you have the opportunity, weigh all (or most) of the food.
Get rid of winter fat: exercise regularly
Burn off those extra holiday calories and start the new year with a new workout routine. If you want to get rid of winter fat, you simply can't avoid sport. Whether long walks, jogging, swimming, home workouts or strength training in the gym – sport and exercise are important for our health. So try to start exercising again as soon as possible or if you are new, join the gym. Some of the best deals and discounts on courses and memberships are now after the holidays. A common mistake many people make when starting out is overdoing exercise. No, exercising for 2 hours every day will not make you lose weight faster. Overtraining is actually dangerous and can lead to serious injuries or even depression over time.Losing weight doesn't just happenNight (wouldn't that be nice?). So give yourself time and have fun with it.
Provide variety during training
As the saying goes, variety is the spice of life - even when it comes to sports. Trying new things prevents boredom during exercise and keeps us motivated. In addition, our body adapts to the effort and exercise over time, which can slow down the weight loss process. In order to boost your metabolism, it is important to constantly challenge yourself and change up your training routine. Try to get out of your comfort zone and try something you've never done before. Train at a different location or register at the gym. Try a new workout style – Tabata, HIIT, Pilates, etc. If you enjoy jogging, try incorporating intervals by changing the speed and inclines.
Workout tips for winter
To help you get rid of winter fat and finally reach your desired weight, we have a few helpful workout tips for you in the winter!
Try different home workouts
During the cold winter months, it can sometimes be difficult to find the motivation to get dressed and leave the house for a workout. Luckily, we don't have to, because there are lots of great home workouts that are just as effective and strenuous as strength training in the gym. Finally are5 minutes of exercise a daymuch better than no movement at all. It's even more fun when the whole family joins in, and with a training partner we're more likely to not give up.
We admit it - in winter we like to stay in bed a little longer in the morning and after work all we want to do is go home. Exercising in the dark isn't particularly fun and can also be dangerous in some cases. The solution? If there is a gym near your office, go work out during your lunch break.
