In winter, it seems like life slows down in a variety of ways. Maybe that’s because we need a break after the busy holiday season or because we have a natural urge to “hibernate” when the days are short and the weather outside is cold. With our bodies hidden beneath a few layers of clothes, we may also feel like easing back on our healthy lifestyles and setting aside our weight loss goals for a few months.
Just as spring always follows winter, however, we will soon be shedding the heavy clothes and thinking about dropping extra pounds in time for the return of warm, sunny days. The best time to prepare for swimsuit season is right now, so stay on track with your weight loss plan all year round.
The good news: you can still enjoy the comfort foods that make you feel cozy when the weather outside is frightful AND continue losing weight. We’ve gathered all of our best hints and belly-warming recipes and compiled them into one winter weight loss guide, so you’ll find it easy to live and eat well all season and keep moving toward your goal.
Seasonal Self-Care
Did you know stress can prevent weight loss? Research shows that the chronically high levels of the stress hormone cortisol is associated with abdominal obesity. (Learn more about the connection between stress and weight loss here! >)
De-stress and show yourself a little love this winter with some self-care. Whether you love reading a good book or doing a challenging puzzle, now is the perfect time to cozy up at home and enjoy the activities and hobbies that you love. Not only will they bring you joy, but they may also help reduce your stress levels.
The journey to your healthy weight is also impacted by the simple steps you take every day. We’re talking about drinking plenty of fluids, even when you’re not perspiring in the heat. You should also be getting seven to eight hours of sleep each night. Find out why these actions are so important this time of year and learn about seven other easy ways to keep shedding pounds this season right here. >
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Powerhouse Nutrients
Winter conditions can put extra stress on our bodies, so we need a steady supply of the essential nutrients to stay healthy and strong.
Vitamin D plays a key role in metabolism, but we need exposure to sunlight for our bodies to produce it. Vitamin C gives our immune systems a potent boost, which is especially important during the cold and flu season.
Learn more about the five key nutrients your body needs more of this winter at the link below. It tells you all you need to know about how to replenish these and three other critical nutrients:
5 Nutrients Your Body Needs More of This Winter
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Winter Workouts
Exercising outdoors in winter can be invigorating and even fun. First, be sure you stay comfortable with the right kind of clothing. You can get ideas for what to wear from our list of 11 cold weather workout essentials. >
Brisk walking will warm you up quickly. Shoveling snow not only heats you up, but it also works your cardiovascular system (heart and lungs), tones your muscles and burns more than 200 calories in a half hour (average for a 155-pound person).
You get about the same calorie-burning benefits—and have a lot more fun—when you ice skate or ski. Whatever you choose to do, keep in mind our winter workout tips for cold weather exercise below:
7 Winter Workout Tips for Cold Weather Exercise
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Stay In
If exercising outside in cold weather gives you the shivers, you can still get in your recommended 30 minutes of daily physical activity indoors. Calisthenics, stair-climbing and jumping rope are just a few easy home workouts for the living room. Dancing is one activity the whole family will enjoy, plus it burns off 200 calories or more in a half hour of shaking and shimmying.
You might not think of winter as swimming season, but pool exercise is good for you at any time of year. You don’t even have to be a good swimmer. Water aerobics classes or just walking in the pool are low-impact workouts that burn calories and tone muscles. Still not convinced? Check out the article below which will give you inspiration and ideas for jumping in:
5 Reasons to Hit the Indoor Pool This Winter
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Hot Meals
When you’re ready for a lunch or dinner that will warm you from the inside out, the Nutrisystem menu is loaded with tempting choices like these:
Café-Style Creamy Tomato Soup is a new addition that’s made with tangy, slow-roasted tomatoes, rich chicken broth, parmesan cheese, and real heavy cream.
Chili-Style Beans is a chili-seasoned mix of red beans and savory beef stock. Raise your internal temperature by adding as much hot sauce (a Free food) as you’d like.
Dig into a bowl of our warm Chicken Noodle Soup and you’ll feel your whole body start to glow as you spoon up the tender chicken, noodles, carrots, celery and the flavorful broth.
Eating Hearty Beef Stew is like sitting by a crackling fire. It just makes you feel warm all over. Fragrant and full of tender beef chunks and potatoes, this homestyle classic tastes like it’s been slow cooking for hours.
Flex Favorites
When it’s your turn to cook, you can make delicious soups, casseroles and other winter comfort dishes even if you don’t have advanced cooking skills or hours to spend in the kitchen. Try some of these simple but satisfying choices:
4-Step Chicken Parm Soup starts with a rotisserie chicken from the grocery store and a few other basic ingredients, including real mozzarella cheese, and it’s ready to eat in about 30 minutes.
One-Pot Shrimp and Sausage Stew will fill your home with the aromas of warm spices and light up your taste buds with the flavors of New Orleans.
Sheet Pan Pork Tenderloin with Cabbage and Sweet Potato Fries hits the spot when you’re craving a hearty meal after a busy day. It all cooks together in one pan, so the cooking and clean-up are hassle-free.
4-Step Chicken Parm Soup
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One-Pot Cajun Shrimp and Sausage Stew
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Sheet Pan Pork Tenderloin with Cabbage and Sweet Potato Fries
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Timely Treats
A steaming cup of hot chocolate makes any winter day a bit more comfortable. Avoid the calorie-laden (and pricey!) drinks at coffee shops and make your own healthy version.
We love our recipes for Healthy Salted Caramel Hot Chocolate and Peppermint White Hot Chocolate. They’ll warm you up without weighing you down, so they’re perfect for sipping as you curl up with a good book or a new binge-worthy show this season.
If you’re craving something a little more substantial, our recipe for a Cinnamon Protein Mug Cake comes together in minutes and is easy to enjoy on the couch, too!
Healthy Salted Caramel Hot Chocolate
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Peppermint White Hot Chocolate
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Cinnamon Protein Mug Cake
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, which enhances the activity of enzymes that break down fats in cells. EGCG has also been shown to improve glucose tolerance. This means it reduces the risk of diabetes.
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Ginger root is another example. The ginger root acts like a stimulant. It stimulates metabolism and improves digestion. Ginger aids in the elimination of toxins from the body.
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Other herbs that increase metabolism include ginseng, valerian root, licorice root and mullein leaf.
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In most cases, drinking herbs in teas is the best way to take them. This allows active ingredients to be absorbed quickly and efficiently into the bloodstream. If you are taking herbs internally, make sure that you have medical supervision. If you choose to consume herbs externally, make sure that you apply them directly to the affected area. If you do not, they can cause irritation or damage to other areas.
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<h3 id=''>How to Take African Mango Extract<br />
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Mango extract is simple to make. Just cut open a fresh ripe mango and scoop out the flesh into a blender bottle. Blend until smooth.
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You can also strain the pulp to obtain a finer consistency. Store in a cool dark place.
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You can freeze the pulp to be used again later. This way you don’t have to buy another batch when mango season comes around again.
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<h3 id=''>Is there any side effects to African Mango Extract?<br />
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There are no known side effects associated with taking African mango extract. This extract can cause stomach irritation or diarrhea. You should immediately stop using this product and consult your physician.
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<h2>Statistics</h2>
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<li>After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (<a href=)
healthline.com)
External Links
fda.gov
pubmed.ncbi.nlm.nih.gov
- Results of a national survey on the use of diet supplements to weight loss in the United States – PubMed
- African mango (IGOB131), a proprietary extract of Irvingia gabonensis that is effective in reducing bodyweight and improving metabolic parameters in overweight patients – PubMed
cdc.gov
webmd.com
- African Mango: What to Know About Irvingia Gabonesis
- Goji Berries – Side Effects and Health Benefits
How To
African mango extract may have potential health benefits
African Mango Extracts were traditionally used as a treatment for many health issues including cancer. These extracts are from ancient Egypt and were used to treat diabetes, stop bleeding, heal wounds, and more.
Researchers at the University of Nigeria found that African mango extracts contained certain compounds. These include tannins, flavonoids (Vit C), Vitamin C, Vitamin C, Vitamin C, flavonoids. polyphenols. carotenoids. and saponin. They help to prevent blood from clotting, fight freeradicals, improve liver function, lower cholesterol, lower blood pressure, promote cell proliferation, boost immune system, increase energy, and raise energy.
- Cancer treatment. More than 50% of all cancers worldwide are caused by environmental factors such as smoking cigarettes, drinking alcohol, eating unhealthy food, and not getting enough exercise. Therefore, it is essential to find ways to prevent cancer. Many studies have shown that antioxidants in foods like bananas, blueberries, broccoli, grapes, onions, oranges, peas, and tomatoes can help prevent cancer.
- Antioxidants work by neutralizing harmful substances called “free radicals,” which can cause cell damage and genetic mutations. Research shows that African mango extracts can slow down, or even reverse, the growth of cancerous cells in mice. One study concluded that African Mango Extracts (cells grown in lab dishes) stopped the growth from human colon tumor cells. Another study demonstrated that African Mango Extract could inhibit the growth and metabolism of prostate cancer cells in vivo. These results suggest that this product may be able to treat certain types of cancer.
- Prevention of Cancer. Researchers at the National Institutes of Health recently published an animal study showing that African mango extracts prevented breast cancer development. They believe that African mangoes contain active ingredients which inhibit the production of estrogen, a hormone that is linked to increased breast cancer risk.
- Inflammation Reduction. Inflammation can be reduced by the use of chemicals from white blood cells to attack foreign tissue and cause pain and swelling. Inflammation can be caused by injury, infection, or irritation. Chronic inflammation can cause some diseases like arthritis and asthma. Research shows that African mango extracts can decrease the production of inflammatory chemicals, thereby reducing the severity of symptoms associated with many conditions.
- Liver Function Improvement. It regulates digestion, detoxification. Protein synthesis and many other functions. A healthy liver also helps regulate other internal processes like water balance, sugar level, and red blood cell count. Research has shown that African mango extracts can stimulate the regeneration of liver cells damaged by toxins and drugs. People who drink large quantities of African mango juice may feel less tired after eating.
- Blood Pressure Lowering.The American Heart Association recommends that adults should try to maintain a normal blood pressure reading between 120/80 to 140/90 mm Hg. High blood pressure causes damage to the arteries and can increase your risk of having a stroke or heart attack. Researchers at the University of California-Davis examined the effects of African mango extracts upon high blood pressure in rats. Their research revealed that African mango extracts significantly reduced blood pressure.
- Bone Building Vitamin D3 and calcium are both nutrients found in African mangoes that can promote bone growth. The University of Alabama School of Medicine conducted a double-blind placebo-controlled study that found supplementation with 500mg of vitamin C3 and 2g of calcium daily along with 3 grams of potassium citrate significantly increased bone density. The amount of potassium citrate required was equivalent in daily consumption to 10 ounces freshly squeezed African mango juice.
- Other Benefits African mango extract increases blood flow to the skin’s surfaces, improving skin health. It increases collagen production, which makes the skin appear younger and smoother. African mangoes are good for hair growth and help prevent premature graying. It also aids in weight loss by promoting fat metabolism.
