Winter food, yet slim

1. Boost fat burning

It is important to know that one fat is not the other. Scientists are increasingly interested in so-called brown fat, because it may be the key to overweight.

Babies in particular have a lot of brown fat. They need it to stay warm, because they can’t shiver yet, like adults do to stay warm. And they still have little subcutaneous fat, which also provides a protective layer against cooling. With age, the amount of brown adipose tissue decreases, but it does not disappear completely. You can’t eat extra, if you eat too much you mainly get more ‘white fat’.

The great thing is that this fatty tissue becomes active when cold. It will burn and stoke the internal fire. This immediately burns some of the white adipose tissue. So go outside a lot, or turn the heating down a bit. Then the brown fat is put to work.

2. Warm in 14 minutes

We don’t shiver from the cold for nothing; when we move, our body temperature rises. Exercise is also good for metabolism, muscle strength, fat burning, bone strength and fitness.

Not really an athlete? Japanese researcher Izumi Tabata has discovered that even a very short workout can be effective. He developed a complete weight training which only takes 14 minutes. The principle is simple: always make maximum effort for 20 seconds (for example, push-ups or sprinting), followed by 10 seconds of rest. Repeat this 8 times after a 5 minute warm up. Finish with an equally long cool down. Worth trying, if only to discover how fast the body can warm up.

3. The miracle that is called soup

Hardly anyone wants a cold smoothie or a fresh salad in the winter. After all, we want to get warm, also inside. Then homemade vegetable soup made from fresh vegetables and stock is a perfect, lean and fiber-rich alternative. Fry 500 grams of coarsely chopped vegetables in some olive oil. Then add 1 liter of stock, cook the vegetables (e.g. leek, broccoli, zucchini, carrot and celeriac) in it and then puree the soup with a hand blender. Delicious as a snack or with lunch. With some meat, chicken or legumes and bread, such a soup is even a complete meal.

4. Vitamin D (from Doing!)

Don’t make the mistake of cutting all fat from the menu, because fat contains useful substances such as vitamin D. This vitamin is formed in the skin under the influence of sunlight. Because the sun is so low in winter, it is wise to get some vitamin D from food. Animal products, such as fatty fish, butter, cheese and whole milk contain vitamin D. And it has been added to low-fat margarine and margarine (in tub and bottle).

5. Find the sun

It’s cold outside, it’s warm and cozy inside. But if you want to stay slim, you still go out – at least half an hour every day. Outdoor air and sunlight keep the mood up. Winter depression or the winter blues are caused by a lack of sunlight. The symptoms are: a gloomy mood, a disturbed sleep rhythm and an increased appetite for food. Especially sweets and carbohydrates, because sugars increase the serotonin level in the brain and that gives a pleasant feeling.

Go outside more often and consider purchasing a special light therapy lamp. Such a lamp would support the biological clock, which improves the mood. The scientific evidence for this has not yet been provided, but it has been shown to benefit some people. Consult the purchase in advance with your doctor.

6. Praying for Kidney Beans

Kidney beans are the ultimate winter food: healthy and slim. Just like capuchins, white beans, chickpeas and lentils. All of these legumes are high in B vitamins, iron, calcium, phosphorus, carbohydrates and protein. But most of all: fiber. A 200 gram serving of kidney beans contains 15 grams of fiber, which is as much as 7 slices of whole wheat bread. Legumes also provide few calories and provide a long-lasting feeling of fullness.

7. Plate full of green (or orange)

warm stew may well be on the table, as long as the proportions are healthy. Half potatoes, half vegetables is ideal. Then the stew is green from the kale, or orange from the carrot. Even better is to replace part of the potatoes with a tuber, such as celeriac (1 potato contains 42 calories, the same weight of celeriac contains 23 calories). Every little bit helps.

8. Stamp with salmon

Smoked sausage is part of stew. Tasty, but it could be healthier. If you watch the calories or want to consume less salt, you can opt for beef steaks and some mustard at hutspot. Serve beef meatballs or fillet chops with kale. And casserole rib is delicious with sauerkraut. Or opt for the variant without meat, with vegetarian balls. Grilled salmon goes well with spicy stew of pointed cabbage and bell pepper.

And what about the gravy, for that dimple? Fry the meat in oil or liquid margarine, then the gravy contains unsaturated fats. Season with stock or vegetable broth, and spicy seasonings such as tomato puree, mustard, soy sauce or red wine. Add some onions or mushrooms, and no one will miss the smoked sausage.