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(dang)冬(dong)天(tian)烈(lie)風(feng)颼(sou)颼(sou)時(shi)，我(wo)們(men)一(yi)些(xie)人(ren)會(hui)寧(ning)願(yuan)冬(dong)眠(mian)也(ye)不(bu)願(yuan)意(yi)外(wai)出(chu)工(gong)作(zuo)。但(dan)是(shi)在(zai)這(zhe)個(ge)冬(dong)天(tian)裏(li)，決(jue)心(xin)要(yao)有(you)一(yi)個(ge)健(jian)康(kang)的(de)體(ti)重(zhong)和(he)減(jian)少(shao)在(zai)這(zhe)個(ge)假(jia)期(qi)裏(li)可(ke)能(neng)增(zeng)加(jia)了(le)的(de)體(ti)重(zhong)。由(you)這(zhe)6個天然的
，健康的6個貼士開始。

    1. 每天5餐小的進食來減輕重量

    在20歲後，你的新陳代謝能力會每10年減緩10%,這可能是為什麼當你吃跟以往相同份量的食物時，你會增加體重的原因。這種新陳代謝下降的情況可以通過采取一種每天吃5頓小餐而不是3頓dun大da餐can的de模mo式shi來lai被bei扭niu轉zhuan。吃chi大da餐can從cong來lai不bu是shi一yi個ge好hao的de主zhu意yi，因yin為wei根gen據ju你ni的de活huo動dong，你ni的de身shen體ti隻zhi是shi可ke以yi消xiao耗hao一yi定ding量liang的de食shi物wu，而er且qie會hui其qi剩sheng餘yu的de積ji聚ju成cheng為wei脂zhi肪fang。隻zhi是shi吃chi一yi餐can或huo者zhe是shi完wan全quan不bu吃chi也ye從cong來lai不bu是shi一yi個ge好hao主zhu意yi；吃太少食物會讓你的身體感到困惑地想它是否處於饑餓的狀態而且還會降低你的新陳代謝，導致你終究會增加體重。

    2. 在沒有造成營養流失的情況下減輕體重

    把注意力集中在營養方麵而不是在節製飲食方麵。對於我們的許多人來說，"節食"這zhe個ge詞ci語yu可ke能neng會hui使shi人ren產chan生sheng一yi種zhong放fang棄qi可ke口kou的de食shi物wu和he隻zhi是shi吃chi淡dan而er無wu味wei的de食shi物wu，或huo者zhe完wan全quan不bu吃chi東dong西xi的de幻huan想xiang。這zhe個ge很hen危wei險xian的de方fang案an會hui最zui終zhong得de到dao反fan效xiao果guo。剝bo奪duo我wo們men身shen體ti所suo需xu的de食shi物wu或huo者zhe是shi走zou極ji端duan吃chi一yi些xie被bei推tui薦jian的de食shi物wu會hui對dui我wo們men的de新xin陳chen代dai謝xie不bu利li。即ji使shi你ni的de節jie製zhi飲yin食shi的de方fang法fa可ke以yi讓rang你ni減jian輕qing體ti重zhong，但dan是shi這zhe樣yang的de效xiao果guo通tong常chang不bu會hui持chi久jiu和he你ni也ye正zheng丟diu失shi一yi些xie有you價jia值zhi的de營ying養yang物wu，在zai長chang遠yuan來lai看kan，這zhe樣yang會hui對dui你ni的de身shen體ti產chan生sheng負fu麵mian影ying響xiang。

    你應該吃什麼來維持健康和防止增加體重呢
？這個原則很簡單：

    ? 你的飲食應該有25%的動物蛋白質：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。

    ? 你的飲食應該有50%是shi由you蔬shu菜cai和he水shui果guo組zu成cheng的de
，因yin為wei它ta們men有you很hen好hao的de抗kang氧yang化hua成cheng份fen，如ru維wei他ta命ming和he纖xian維wei素su。特te別bie是shi含han有you大da量liang葉ye綠lv素su的de食shi物wu對dui減jian輕qing體ti重zhong有you促cu進jin的de作zuo用yong，如ru：花椰菜、甘藍
，菠菜，蘆筍和蒲公英嫩葉。

    ? 25%的飲食應該被分配在生果仁和種子
，豆和豆類蔬菜
，和整顆穀粒中，特別是糙米，全麥麵包，藜麥
，莧屬植物，栗
，高粱和蕎麥。

    而(er)且(qie)
，減(jian)少(shao)吃(chi)油(you)膩(ni)高(gao)脂(zhi)肪(fang)的(de)食(shi)物(wu)，乳(ru)品(pin)和(he)碳(tan)水(shui)化(hua)合(he)物(wu)


，包(bao)括(kuo)糖(tang)，白(bai)麵(mian)粉(fen)，麵(mian)食(shi)，白(bai)米(mi)和(he)含(han)酒(jiu)精(jing)的(de)飲(yin)料(liao)。當(dang)你(ni)開(kai)始(shi)時(shi)非(fei)常(chang)想(xiang)念(nian)油(you)膩(ni)食(shi)品(pin)的(de)可(ke)口(kou)時(shi)

，在(zai)2到3個星期裏
，你吃東西的味道調色板就將會適應和變得更精製，允許你去享受食物就像預期的自然和體重變得正常。

    3. 更多的水分，更少的體重

    如ru果guo你ni沒mei有you喝he足zu夠gou多duo的de水shui，你ni的de身shen體ti就jiu會hui產chan生sheng一yi種zhong儲chu存cun水shui的de模mo式shi。這zhe些xie水shui的de保bao留liu就jiu等deng於yu多duo餘yu的de體ti重zhong。通tong過guo增zeng加jia液ye體ti，你ni把ba毒du素su排pai出chu和he告gao訴su你ni的de身shen體ti它ta不bu再zai需xu要yao儲chu存cun水shui分fen。日ri常chang生sheng活huo中zhong
，特te別bie是shi在zai吃chi東dong西xi前qian，喝he帶dai有you檸ning檬meng切qie片pian的de熱re開kai水shui可ke以yi幫bang助zhu減jian少shao液ye體ti的de保bao留liu。要yao確que保bao那na些xie水shui是shi經jing過guo過guo濾lv的de而er且qie是shi沒mei有you化hua學xue汙wu染ran的de。我wo推tui薦jian一yi種zhong水shui過guo濾lv器qi係xi統tong，點dian擊ji這zhe裏li。

    4. 一個減輕體重的早上習慣

    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盎司溫開水。這個可以促進好的消化能力和增強你的新陳代謝。當我們談到早晨，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消耗卡路裏來維持一天中剩餘的時間。堅持吃健康的食物
，跟隨以上的指導。

    5. 藥草分量的使用

    中國的草本植物傳統上是有對他們新陳代謝有刺激性作用的，包括菊花
、huangqi，rencan
，wuweizirenhelvcha。zuihaozixunyouzhiyezhengdeyishinayigedingzhidepeifang。tongshi，dianjizhelikeyixuedaogengduoguanyujiankangshoushenshanshibuchongpinzhidao，keyibangzhunitianrandijianqingtizhong。

    6. 做身體運動

    每(mei)個(ge)人(ren)都(dou)知(zhi)道(dao)鍛(duan)煉(lian)在(zai)減(jian)輕(qing)體(ti)重(zhong)中(zhong)是(shi)一(yi)個(ge)很(hen)重(zhong)要(yao)的(de)部(bu)分(fen)。身(shen)體(ti)活(huo)動(dong)加(jia)速(su)你(ni)的(de)新(xin)陳(chen)代(dai)謝(xie)和(he)燃(ran)燒(shao)多(duo)餘(yu)的(de)卡(ka)路(lu)裏(li)。如(ru)果(guo)你(ni)的(de)目(mu)標(biao)是(shi)消(xiao)瘦(shou)，那(na)麼(me)就(jiu)要(yao)盡(jin)可(ke)能(neng)多(duo)的(de)做(zuo)運(yun)動(dong)。在(zai)任(ren)何(he)時(shi)候(hou)，要(yao)經(jing)常(chang)選(xuan)擇(ze)樓(lou)梯(ti)而(er)不(bu)是(shi)電(dian)梯(ti)，和(he)使(shi)用(yong)你(ni)的(de)腿(tui)而(er)不(bu)是(shi)交(jiao)通(tong)工(gong)具(ju)。任(ren)何(he)激(ji)發(fa)你(ni)去(qu)活(huo)動(dong)的(de)

，如(ru)到(dao)健(jian)身(shen)房(fang)，踩(cai)單(dan)車(che)，參(can)加(jia)舞(wu)蹈(dao)班(ban)
，參(can)加(jia)一(yi)個(ge)徒(tu)步(bu)旅(lv)行(xing)俱(ju)樂(le)部(bu)。讓(rang)自(zi)己(ji)變(bian)得(de)有(you)趣(qu)；一旦鍛煉好像一個家常雜務，你的體重減少的結果會一直走出窗戶。

    從我的臨床經驗和研究來看，我已經發現成功來自每個星期四次或更多的鍛煉，而每次為30分鍾。如果你感覺到不健康時，溫和地，不斷地開始你的鍛煉計劃。一開始隻是每天5分鍾的鍛煉
，但是要每一天都做。在每個星期的基礎上逐漸地增加鍛煉時間，例如每個星期增加5分鍾的鍛煉時間。在第六個星期結束後
，你會達到30分鍾。期望的並不隻是減輕體重，還要感覺到更強壯，更有活力和更快樂。