When the winter winds blow, some of us would rather hibernate than work out. But this winter, resolve to be a healthy weight and knock off the pounds that this holiday season may have put on. Start with these 6 natural, healthy tips.

    1. 5 small meals a day for weight loss

    After age 20, your metabolism slows down by about 10 percent every decade, which could be a reason why you gain weight when you eat the same amount of food you did when you were younger. This sort of metabolic decline can be reversed by adopting a pattern of eating five small meals a day instead of three larger ones. It is never a good idea to eat big meals because your body can only use a certain amount of food, depending on your activities, and will store the rest as fat. It is also never a good idea to eat only one meal a day or none at all; eating very little food confuses your body into thinking it is in starvation mode and slows down your metabolism, resulting in weight gain in the long run.

    2. Lose weight without losing the nutrients

    Focus on nutrition, not on dieting. To many of us, the word "diet" may conjure up images of giving up tasty foods and eating only bland foods, or no food at all-a very dangerous scenario that is ultimately counterproductive. Depriving the body of food or going to extremes with a few recommended foods goes against our metabolism. Even if your diet has you losing weight, the results generally don't last and you are missing out on valuable nutrients, which will have a negative impact on your body in the long run.

    What should you eat to stay healthy and keep from gaining weight? The formula is simple:

    ? 25 percent of your diet should be animal protein: seafood, egg, chicken, turkey, and lamb. Eat three 4-ounce portions, about the size of a deck of cards, per day.

    ? 50 percent of your diet should be made up of fruits and vegetables, for their beneficial antioxidants, vitamins, and fiber. Especially favorable for weight loss are chlorophyll-rich foods such as broccoli, kale, spinach, asparagus, and dandelion greens.

    ? 25 percent should be divided among raw nuts and seeds, beans and legumes, and whole grains, especially brown rice, whole wheat bread, quinoa, amaranth, millet, sorghum, and buckwheat.

    Also, cut back on rich, fatty foods, dairy, and carbohydrates, including sugar, white flour, pasta, white rice, and alcohol. While you many initially miss the taste of rich foods, within two or three weeks, your taste palette will adjust and become more refined, allowing you to enjoy food just as nature intended-and becom the weight nature intended.

    3. More liquids, less weight

    If you haven't been drinking enough water, your body may have developed a pattern of storing water. This water retention equals extra unwanted weight. By increasing fluids, you are flushing out toxins and teaching your body that it no longer needs to store water. Drink hot water with lemon slices throughout your day, especially before eating, to help reduce fluid retention. Be sure the water is filtered and free from chemicals. For a water filtration system I recommend, click here.

    4. A slimming morning ritual

    Every morning, on an empty stomach, drink 2 tablespoons of apple cider vinegar with 1 teaspoon of maple syrup mixed in 12 ounces of warm water. This promotes good digestion and increases your metabolism. While we are on the subject of morning, never skip breakfast! The morning is when your body needs energy the most, and then your body has the rest of the day to burn the calories off. Stick to healthy foods, following the guide above.

    5. Herbal weight management

    Chinese herbs that are traditionally used for their metabolic-stimulating properties include chrysanthemum, astralagus, ginseng, schizandra fruit, and green tea. It is best to consult with a licensed practitioner for a customized formula. Also, click here to learn more about the Tao of Wellness B-Slim dietary supplement, which can help you lose weight naturally.

    6. Get physical

    Everyone knows that exercise is an important component in weight loss. Physical activity speeds up your metabolism and burns excess calories. If your goal is to slim down, be as physically active as possible. Always choose the stairs over the elevator, and use your legs instead of a vehicle whenever you can. Join the gym, ride a bike, take a dance class, join a hiking club-whatever motivates you to get moving. Make it fun for yourself; once exercising seems like a chore, your weight loss results go right out the window.

    From my clinical experience and research, I have seen that success comes from exercising 4 times or more per week, for 30 minutes each time. If you feel too out of shape, begin your exercise program gently and gradually. Start by exercising only five minutes a day, but do it every day. Incrementally increase the time on a weekly basis-say, five additional minutes per week. By the end of the sixth week, you'll be up to 30 minutes. Be prepared to not only lose weight, but feel stronger, more energized, and happier.

    I hope this article helps you reach your healthy weight! I invite you to visit often and share your own personal health and longevity tips with me.

    當(dāng)冬天烈風(fēng)颼颼時(shí)，我們一些人會(huì)寧愿冬眠也不愿意外出工作。但是在這個(gè)冬天里，決心要有一個(gè)健康的體重和減少在這個(gè)假期里可能增加了的體重。由這6個(gè)天然的，健康的6個(gè)貼士開(kāi)始。

    1. 每天5餐小的進(jìn)食來(lái)減輕重量

    在20歲后，你的新陳代謝能力會(huì)每10年減緩10%,這可能是為什么當(dāng)你吃跟以往相同份量的食物時(shí)，你會(huì)增加體重的原因。這種新陳代謝下降的情況可以通過(guò)采取一種每天吃5頓小餐而不是3頓大餐的模式來(lái)被扭轉(zhuǎn)。吃大餐從來(lái)不是一個(gè)好的主意，因?yàn)楦鶕?jù)你的活動(dòng)，你的身體只是可以消耗一定量的食物，而且會(huì)其剩余的積聚成為脂肪。只是吃一餐或者是完全不吃也從來(lái)不是一個(gè)好主意；吃太少食物會(huì)讓你的身體感到困惑地想它是否處于饑餓的狀態(tài)而且還會(huì)降低你的新陳代謝，導(dǎo)致你終究會(huì)增加體重。

    2. 在沒(méi)有造成營(yíng)養(yǎng)流失的情況下減輕體重

    把注意力集中在營(yíng)養(yǎng)方面而不是在節(jié)制飲食方面。對(duì)于我們的許多人來(lái)說(shuō)，"節(jié)食"這個(gè)詞語(yǔ)可能會(huì)使人產(chǎn)生一種放棄可口的食物和只是吃淡而無(wú)味的食物，或者完全不吃東西的幻想。這個(gè)很危險(xiǎn)的方案會(huì)最終得到反效果。剝奪我們身體所需的食物或者是走極端吃一些被推薦的食物會(huì)對(duì)我們的新陳代謝不利。即使你的節(jié)制飲食的方法可以讓你減輕體重，但是這樣的效果通常不會(huì)持久和你也正丟失一些有價(jià)值的營(yíng)養(yǎng)物，在長(zhǎng)遠(yuǎn)來(lái)看，這樣會(huì)對(duì)你的身體產(chǎn)生負(fù)面影響。

    你應(yīng)該吃什么來(lái)維持健康和防止增加體重呢？這個(gè)原則很簡(jiǎn)單：

    ? 你的飲食應(yīng)該有25%的動(dòng)物蛋白質(zhì)：海鮮、雞蛋、雞肉、土雞和羊肉。每天吃3份4盎司的分量，大約如一幅撲克牌的大小。

    ? 你的飲食應(yīng)該有50%是由蔬菜和水果組成的，因?yàn)樗鼈冇泻芎玫目寡趸�成份，如維他命和纖維素。特別是含有大量葉綠素的食物對(duì)減輕體重有促進(jìn)的作用，如：花椰菜、甘藍(lán)，菠菜，蘆筍和蒲公英嫩葉。

    ? 25%的飲食應(yīng)該被分配在生果仁和種子，豆和豆類蔬菜，和整顆谷粒中，特別是糙米，全麥面包，藜麥，莧屬植物，栗，高粱和蕎麥。

    而且，減少吃油膩高脂肪的食物，乳品和碳水化合物，包括糖，白面粉，面食，白米和含酒精的飲料。當(dāng)你開(kāi)始時(shí)非常想念油膩食品的可口時(shí)，在2到3個(gè)星期里，你吃東西的味道調(diào)色板就將會(huì)適應(yīng)和變得更精制，允許你去享受食物就像預(yù)期的自然和體重變得正常。

    3. 更多的水分，更少的體重

    如果你沒(méi)有喝足夠多的水，你的身體就會(huì)產(chǎn)生一種儲(chǔ)存水的模式。這些水的保留就等于多余的體重。通過(guò)增加液體，你把毒素排出和告訴你的身體它不再需要儲(chǔ)存水分。日常生活中，特別是在吃東西前，喝帶有檸檬切片的熱開(kāi)水可以幫助減少液體的保留。要確保那些水是經(jīng)過(guò)過(guò)濾的而且是沒(méi)有化學(xué)污染的。我推薦一種水過(guò)濾器系統(tǒng)，點(diǎn)擊這里。

    4. 一個(gè)減輕體重的早上習(xí)慣

    每天早上，在空腹的情況下，喝兩大湯匙由蘋果醋和一茶匙的楓葉糖漿混合而成的12盎司溫開(kāi)水。這個(gè)可以促進(jìn)好的消化能力和增強(qiáng)你的新陳代謝。當(dāng)我們談到早晨，永不不能不吃早餐！早上是你身體最需要能量和你的身體需要通過(guò)消耗卡路里來(lái)維持一天中剩余的時(shí)間。堅(jiān)持吃健康的食物，跟隨以上的指導(dǎo)。

    5. 藥草分量的使用

    中國(guó)的草本植物傳統(tǒng)上是有對(duì)他們新陳代謝有刺激性作用的，包括菊花、黃耆，人參，五味子仁和綠茶。最好咨詢有執(zhí)業(yè)證的醫(yī)師拿一個(gè)定制的配方。同時(shí)，點(diǎn)擊這里可以學(xué)到更多關(guān)于健康瘦身膳食補(bǔ)充品之道，可以幫助你天然地減輕體重。

    6. 做身體運(yùn)動(dòng)

    每個(gè)人都知道鍛煉在減輕體重中是一個(gè)很重要的部分。身體活動(dòng)加速你的新陳代謝和燃燒多余的卡路里。如果你的目標(biāo)是消瘦，那么就要盡可能多的做運(yùn)動(dòng)。在任何時(shí)候，要經(jīng)常選擇樓梯而不是電梯，和使用你的腿而不是交通工具。任何激發(fā)你去活動(dòng)的，如到健身房，踩單車，參加舞蹈班，參加一個(gè)徒步旅行俱樂(lè)部。讓自己變得有趣；一旦鍛煉好像一個(gè)家常雜務(wù)，你的體重減少的結(jié)果會(huì)一直走出窗戶。

    從我的臨床經(jīng)驗(yàn)和研究來(lái)看，我已經(jīng)發(fā)現(xiàn)成功來(lái)自每個(gè)星期四次或更多的鍛煉，而每次為30分鐘。如果你感覺(jué)到不健康時(shí)，溫和地，不斷地開(kāi)始你的鍛煉計(jì)劃。一開(kāi)始只是每天5分鐘的鍛煉，但是要每一天都做。在每個(gè)星期的基礎(chǔ)上逐漸地增加鍛煉時(shí)間，例如每個(gè)星期增加5分鐘的鍛煉時(shí)間。在第六個(gè)星期結(jié)束后，你會(huì)達(dá)到30分鐘。期望的并不只是減輕體重，還要感覺(jué)到更強(qiáng)壯，更有活力和更快樂(lè)。