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.

当冬天烈风飕飕时，我们一些人会宁愿冬眠也不愿意外出工作。但是在这个冬天里，决心要有一个健康的体重和减少在这个假期里可能增加了的体重。由这6个天然的，健康的6个贴士开始。

1. 每天5餐小的进食来减轻重量

在20岁后，你的新陈代谢能力会每10年减缓10%,这可能是为什么当你吃跟以往相同份量的食物时，你会增加体重的原因。这种新陈代谢下降的情况可以通过采取一种每天吃5顿小餐而不是3顿大餐的模式来被扭转。吃大餐从来不是一个好的主意，因为根据你的活动，你的身体只是可以消耗一定量的食物，而且会其剩余的积聚成为脂肪。只是吃一餐或者是完全不吃也从来不是一个好主意；吃太少食物会让你的身体感到困惑地想它是否处于饥饿的状态而且还会降低你的新陈代谢，导致你终究会增加体重。

2. 在没有造成营养流失的情况下减轻体重

把注意力集中在营养方面而不是在节制饮食方面。对于我们的许多人来说，"节食"这个词语可能会使人产生一种放弃可口的食物和只是吃淡而无味的食物，或者完全不吃东西的幻想。这个很危险的方案会最终得到反效果。剥夺我们身体所需的食物或者是走极端吃一些被推荐的食物会对我们的新陈代谢不利。即使你的节制饮食的方法可以让你减轻体重，但是这样的效果通常不会持久和你也正丢失一些有价值的营养物，在长远来看，这样会对你的身体产生负面影响。

你应该吃什么来维持健康和防止增加体重呢？这个原则很简单：

? 你的饮食应该有25%的动物蛋白质：海鲜、鸡蛋、鸡肉、土鸡和羊肉。每天吃3份4盎司的分量，大约如一幅扑克牌的大小。

? 你的饮食应该有50%是由蔬菜和水果组成的，因为它们有很好的抗氧化成份，如维他命和纤维素。特别是含有大量叶绿素的食物对减轻体重有促进的作用，如：花椰菜、甘蓝，菠菜，芦笋和蒲公英嫩叶。

? 25%的饮食应该被分配在生果仁和种子，豆和豆类蔬菜，和整颗谷粒中，特别是糙米，全麦面包，藜麦，苋属植物，栗，高粱和荞麦。

而且，减少吃油腻高脂肪的食物，乳品和碳水化合物，包括糖，白面粉，面食，白米和含酒精的饮料。当你开始时非常想念油腻食品的可口时，在2到3个星期里，你吃东西的味道调色板就将会适应和变得更精制，允许你去享受食物就像预期的自然和体重变得正常。

3. 更多的水分，更少的体重

如果你没有喝足够多的水，你的身体就会产生一种储存水的模式。这些水的保留就等于多余的体重。通过增加液体，你把毒素排出和告诉你的身体它不再需要储存水分。日常生活中，特别是在吃东西前，喝带有柠檬切片的热开水可以帮助减少液体的保留。要确保那些水是经过过滤的而且是没有化学污染的。我推荐一种水过滤器系统，点击这里。

4. 一个减轻体重的早上习惯

每天早上，在空腹的情况下，喝两大汤匙由苹果醋和一茶匙的枫叶糖浆混合而成的12盎司温开水。这个可以促进好的消化能力和增强你的新陈代谢。当我们谈到早晨，永不不能不吃早餐！早上是你身体最需要能量和你的身体需要通过消耗卡路里来维持一天中剩余的时间。坚持吃健康的食物，跟随以上的指导。

5. 药草分量的使用

中国的草本植物传统上是有对他们新陈代谢有刺激性作用的，包括菊花、黄耆，人参，五味子仁和绿茶。最好咨询有执业证的医师拿一个定制的配方。同时，点击这里可以学到更多关于健康瘦身膳食补充品之道，可以帮助你天然地减轻体重。

6. 做身体运动

每个人都知道锻炼在减轻体重中是一个很重要的部分。身体活动加速你的新陈代谢和燃烧多余的卡路里。如果你的目标是消瘦，那么就要尽可能多的做运动。在任何时候，要经常选择楼梯而不是电梯，和使用你的腿而不是交通工具。任何激发你去活动的，如到健身房，踩单车，参加舞蹈班，参加一个徒步旅行俱乐部。让自己变得有趣；一旦锻炼好像一个家常杂务，你的体重减少的结果会一直走出窗户。

从我的临床经验和研究来看，我已经发现成功来自每个星期四次或更多的锻炼，而每次为30分钟。如果你感觉到不健康时，温和地，不断地开始你的锻炼计划。一开始只是每天5分钟的锻炼，但是要每一天都做。在每个星期的基础上逐渐地增加锻炼时间，例如每个星期增加5分钟的锻炼时间。在第六个星期结束后，你会达到30分钟。期望的并不只是减轻体重，还要感觉到更强壮，更有活力和更快乐。