Many Russians aim to shed pounds after the long New Year break, but experts caution against drastic dieting in cold weather. A nutritionist underscores that the body needs extra calories to stay resilient against illnesses, so weight loss should be gradual and balanced. The key is to choose foods that support fat loss while keeping meals light and frequent to keep metabolism steady throughout the day.
Experts recommend eating roughly four to six meals daily. Starting with breakfast within the first hour after waking, then lunch and dinner, with two to three healthy snacks in between. This pattern helps maintain energy levels and prevents overeating later. A practical approach is to structure meals around protein-rich foods, vegetables, and seasonal fruits, while keeping portions moderate to avoid excess calories.
Protein sources such as lean meats, poultry, and fish play a central role, paired with a generous variety of vegetables. A typical portion should stay within about 200-250 grams per meal to keep energy intake in check. Dietary emphasis also includes root vegetables and seasonal produce like turnips, radishes, pumpkins, and a range of cabbage varieties, along with onions and garlic for flavor and additional nutrients. Including these foods ensures fullness and helps maintain muscle while losing fat.
Beyond dietary changes, the plan encourages regular physical activity and warm-weather-friendly habits. Engaging in thermal experiences such as saunas can support recovery and circulation, while fitness memberships or group classes provide accountability. Outdoor activities like skiing, skating, or simply walking in cold air help burn calories and improve stamina—even in winter.
Experts remind people that effective fat loss should begin with a sensible plan for post-holiday recovery. A practical approach is to design a diet where half of the daily menu consists of vegetables and fruits. This emphasis on plant-based meals naturally lowers calorie density while delivering essential nutrients and fiber, aiding digestion and satiety. The goal is to create sustainable habits rather than quick fixes, ensuring long-term health benefits and steady progress toward weight goals.
Additionally, attention to fat-containing foods should focus on those that support a balanced metabolism. Choosing healthy fats from sources such as fish, olive oil, and nuts, in moderation, complements a lean protein plan and keeps energy levels stable. By combining mindful portions, regular meals, and a mix of exercise and rest, individuals can achieve gradual weight reduction without sacrificing immunity or vitality.