转自：北京号 冬季，人体的基础代谢提高，在不知不觉中增加热量的消耗。其实，冬季和减脂更配！ 冬季减肥期间该怎么吃？国家卫健委此前印发的《成人肥胖食养指南（2024版）》已在饮食方面给出了 权威解读。专家们不仅给出成人肥胖的食养原则和建议，还为全国七个地区的肥胖人群定制了个性化的 四季减肥食谱！正值冬季，这份食谱请查收↓ 01 东北地区 东北地区居民饮食以米面、畜禽肉及奶类（牧区）为主，烹饪方式以炖菜为主，肥厚实在，味重色浓。 冬季早餐来份杂粮煎饼，中餐吃东北一锅出，晚餐可以来碗打卤面。 1200千卡版 早餐：蒸山药（鲜山药*50克）、低脂牛奶（250毫升）、茶叶蛋（鸡蛋50克）、芝麻菠菜（菠菜50克 白芝麻10克） 加餐：冬枣（100克） 午餐：二米饭（大米30克 小米20克）、猪肉炖酸菜（猪里脊肉50克 酸菜100克）、清肺小炒（土豆50克 尖椒50克 胡萝卜50克 木耳【水发】50克） 晚餐：红枣发糕（全麦面粉50克 大枣*2颗）、藜麦沙拉（藜麦20克 生菜50克 紫甘蓝50克 苦苣50克 鲜 虾仁50克） 油、盐全天总用量：植物油15克，盐<5克，*为食谱中用到的食药物质，如：山药、大枣。 1400千卡 ...

冬季，人体的基础代谢提高，在不知不觉中增加热量的消耗。其实，冬季和减脂更配！ 冬季减肥期间该怎么吃？国家卫健委此前印发的《成人肥胖食养指南（2024版）》已在饮食方面给出了权威解读。专家们不仅给出成人肥胖的食养原则和 建议，还为全国七个地区的肥胖人群定制了个性化的四季减肥食谱！正值冬季，这份食谱请查收↓ 西南地区 西南地区居民以大米和糯米为主食，肉类以禽畜肉为主，口味重，大多喜辣、麻、酸。早餐可以来碗蒸蛋羹，中餐吃杂粮饭，晚餐喝碗蔬菜汤。 · 国家喊你来减肥 · 15k 12 112 西南地区（1200千卡版） h III. 养麦面（养麦面粉50克 圆白菜150克) 煮鸡蛋(鸡蛋50克) 无糖豆浆(黄豆【干】20克) l = 得 杂粮饭(大米50克 玉米穆15克) 蒜蓉金针菇(金针菇100克) 泡椒兔（兔肉50克 泡椒10克 黄瓜100克 花椒*5克) 杂粮饭(大米50克 玉米穆15克) 上汤娃娃菜(娃娃菜200克 枸杞子【鲜】*5克) 莴笋鸡丁(鸡胸肉【去皮】50克 葛笋100克) 油、盐全天总用量:植物油25克,盐＜5克 *为食谱中用到的食药物质,如花椒、枸杞子 : 2014 * Katalo · 国家咸 ...

冬季，人体的基础代谢提高，在不知不觉中增加热量的消耗。其实，冬季和减脂更配！ 冬季减肥期间该怎么吃？国家卫健委此前印发的《成人肥胖食养指南（2024版）》已在饮食方面给出了 权威解读。专家们不仅给出成人肥胖的食养原则和建议，还为全国七个地区的肥胖人群定制了个性化的 四季减肥食谱！正值冬季，这份食谱请查收↓ 东北地区 东北地区居民饮食以米面、畜禽肉及奶类（牧区）为主，烹饪方式以炖菜为主，肥厚实在，味重色浓。 冬季早餐来份杂粮煎饼，中餐吃东北一锅出，晚餐可以来碗打卤面。 · 国家喷你来减肥 · 低原版 东北地区（1200千卡版） 司營 蒸山药(鲜山药*50克) 低脂牛奶(250毫升) 茶叶蛋(鸡蛋50克) 芝麻菠菜(菠菜50克 白芝麻10克) 冬枣(100克) 二米饭(大米30克 小米20克) 猪肉炖酸菜(猪里脊肉50克 酸菜100克) 清肺小炒(土豆50克 尖椒50克 胡萝卜50克 木耳【水发】50克) 红枣发糕(全麦面粉50克 大枣*2颗) 藜麦沙拉(藜麦20克 生菜50克 紫甘蓝50克 苦苣50克 鲜虾仁50克) 油、盐全天总用量:植物油15克,盐<5克, *为食谱中用到的食药物质,如山药、大枣 - a w ...

冬季，人体的基础代谢提高，在不知不觉中增加热量的消耗。所以，其实冬季和减脂更配！ 冬季减肥期间该怎么吃？国家卫健委此前印发的《成人肥胖食养指南（2024版）》已在饮食方面给出了权威解读。专家们不仅给出成人肥胖的食养原则和 建议，还为全国七个地区的肥胖人群定制了个性化的四季减肥食谱！正值冬季，这份食谱请查收↓ ·国家嘘你来减肥 · 133 72 362 西北地区（1200千卡版） 锅盔辣子馍(面粉25克 油辣子2克) 煮鸡蛋(鸡蛋50克) 清炒豆芽(黄豆芽100克) 豆腐脑(豆腐100克) 红李子(100克) 低脂酸奶(100克) 杂粮饼(面粉50克 玉米面粉25克) 冬瓜炖排骨(冬瓜100克 猪排骨【带骨】80克) 芹菜炒香干(芹菜100克 豆腐干50克) 莲子百合羹（百合【干】*20克 莲子【去芯，干】*10克） 砂糖橘(100克) 羊肉汤面(面粉50克 羊肉25克 土豆30克 · 胡萝卜50克 西红柿20克 小白菜30克) 炒青菜(小油菜100克) 油、盐全天总用量:植物油12克,盐≤5克 *为食谱中用到的食药物质,如百合、莲子 · 国家喷你来减肥 · 133 72 362 西北地区（1400千卡版） 菜 ...

Core Viewpoint - Winter weight loss is particularly challenging due to physiological changes, seasonal activity reductions, dietary shifts, and psychological effects related to clothing [2][10]. Group 1: Physiological and Behavioral Challenges - Seasonal metabolic changes lead to a slight decrease in basal metabolic rate as the body enters "energy-saving mode" to cope with cold temperatures [2]. - Reduced outdoor activities during winter result in significant decreases in daily energy expenditure, compounded by lower exercise intensity due to heavy clothing [2]. - Increased availability of high-calorie foods during winter festivities and a natural increase in appetite for energy-dense foods contribute to weight gain [2]. Group 2: Nutritional Strategies - Optimizing the ratio of macronutrients is crucial for weight loss, with protein making up 15%-20%, carbohydrates 50%-60%, and fats 20%-30% of daily energy intake [3][4][5]. - Emphasis on high-fiber whole grains and healthy fats from sources like nuts and olive oil is recommended to enhance weight loss effectiveness [4][5]. Group 3: Hydration and Sleep - Adequate hydration is essential, with a recommendation of 1.5-1.7 liters of water daily to enhance satiety and metabolic function [6][7]. - Sufficient sleep, averaging around 7 hours per night, is necessary to regulate hunger hormones and reduce cravings for high-energy foods [7]. Group 4: Exercise Adjustments - Physical activity accounts for 15%-30% of total energy expenditure, making it vital to incorporate resistance training and high-intensity interval training to boost metabolism [8][9]. - Creating more opportunities for daily movement, such as household chores and taking stairs, can help counteract winter lethargy [9]. Group 5: Psychological Factors - Accepting minor fluctuations in weight during winter is normal, with a typical decrease of 0.1-0.2 kg per week being expected [10]. - Monitoring various indicators beyond weight, such as waist circumference and fitness levels, can provide motivation and a more comprehensive view of progress [10]. - Setting achievable process-oriented goals, like completing a certain number of workouts per week, can enhance motivation and success in weight management [10].

Core Viewpoint - Winter is actually a favorable season for weight loss due to the body's physiological mechanisms that increase energy expenditure in cold environments. Group 1: Physiological Mechanisms - In cold conditions, the body increases energy consumption to maintain core temperature, with studies showing a metabolic rate increase of approximately 11.5% in winter compared to 7% in summer during cold exposure [1][2] - Cold exposure can also promote the conversion of white fat to brown fat, enhancing thermogenesis and energy expenditure [1] Group 2: Behavioral Changes - People tend to change their eating habits in winter, gravitating towards high-calorie comfort foods, which can lead to increased caloric intake and weight gain [4][5] - The combination of eating more and moving less during winter can easily negate any metabolic advantages gained from the cold [5] Group 3: Nutritional Recommendations - Emphasizing protein intake is crucial as it has the highest thermic effect among macronutrients, helping to maintain muscle mass and control hunger [6][7] - Suggested meal order is to consume vegetables first, followed by protein, and then carbohydrates to better manage blood sugar levels and satiety [9][10] - Drinking warm liquids before meals can help reduce overall caloric intake by occupying stomach space and warming the body [15][16] Group 4: Lifestyle Adjustments - Reducing the availability of snacks at home can help control impulsive eating behaviors during winter [19] - Substituting high-calorie snacks with healthier options can satisfy cravings without excessive caloric intake [20][21] - Regular physical activity and adequate sleep are essential to leverage the metabolic advantages of winter, with recommendations for at least 30 minutes of moderate exercise daily and a minimum of 7 hours of sleep per night [24][26][27]

Core Viewpoint - The article emphasizes the benefits of winter for weight loss, highlighting how the body's metabolism increases during colder months, making it an ideal time for effective fat burning and weight management [5][6][7]. Group 1: Metabolic Changes in Winter - The body's basal metabolic rate naturally rises in winter due to the need to maintain body temperature, leading to increased energy expenditure during exercise [6]. - Fat synthesis slows down in colder temperatures, promoting the breakdown of brown fat for heat, which aids in burning stubborn white fat when combined with scientific exercise methods [7]. Group 2: Exercise and Endurance - The cooler climate in winter makes outdoor aerobic activities like running or hiking more comfortable, allowing individuals to enjoy their workouts and more easily push their endurance limits [8]. Group 3: Key Points for Effective Winter Weight Loss - **Dietary Balance**: It is recommended to avoid high-calorie, greasy foods and instead focus on high-protein, fiber-rich warm foods such as chicken, fish, beef, legumes, root vegetables, and hot soups to maintain satiety and warmth [10]. - **Consistency in Exercise**: Regular indoor and outdoor workouts, whether jogging, skipping rope, or home exercises, are crucial for achieving desired fat loss results [11]. - **Hydration**: Despite reduced thirst perception in winter, maintaining adequate hydration (1.5-2 liters of warm water daily) is essential for effective metabolism [12]. - **Quality Sleep**: Ensuring 7-8 hours of quality sleep helps maintain leptin levels, which suppress appetite, thus supporting weight loss efforts [14]. Group 4: Motivation for Winter Weight Loss - The article encourages individuals not to let cold weather be an excuse for inactivity, urging them to take advantage of the heightened metabolism in winter for greater weight loss results [16].