Avoid Winter Weight Gain….
Winter weight gain isn’t just an urban myth. Research has shown that most of us could gain up to 11lbs during the Christmas Period.
“There’s good evidence that people put on weight over the winter,” says dietitian Sian Porter. “The more overweight you are, the more you tend to put on. And the most worrying aspect of this seasonal weight gain is that the pounds tend to stay on. People don’t seem to lose the extra weight.”
The three main reasons that people put on weight in the winter are lack of physical activity, comfort eating and over-indulging at Christmas….come on we’ve all been guilty of it after all it happens just once a year right?? But we end up paying for it for months after
Cold weather and shorter days make it harder to exercise outdoors,…and harder to leave the house to make the way to the gym/class etc…. so it’s easy not to do any exercise over winter. If you’re not outside as much, there’s more time and temptation to reach into the kitchen cupboard for high-calorie sweet snacks, such as biscuits and cakes…to make you feel better
Then of course there are the festivities that surround Christmas….parties, work nights out….and the temptation is ALL AROUND us! A couple of days of parties and over-eating now seems, for some, to be six weeks of over-doing it
So what’s the solution? Here are some simple ways to avoid winter weight gain.
1. Stock up your kitchen cupboards
Keep your store cupboard stocked with staples such as cans of tomatoes, spices, beans and pulses, couscous and dried fruit…yes its not the best but hey in Winter…its better than biccies and cakes. By doing this, you’ll be able to create a quick and nutritious evening meal, such as a lentil or vegetable soup or stew, at short notice. You’ll save money and avoid the temptation to order a high-calorie takeaway…..sound good??? It’s a win-win
2. Move more When the outside temperature drops, it’s easy to give up on outdoor exercise. In winter, we stop doing outdoor activities like short walks and gardening. But reducing the amount of physical activity you do is one of the biggest contributors to winter weight gain.
Cold weather and shorter days don’t mean you have to abandon exercise completely. Instead, rearrange your schedule to fit in what you can.
A brisk walk can be revitalising after being indoors with the central heating on…stuck behind your computer desk with artificial lighting….and it’ll also help boost your circulation. Put on some warm clothes and jog/walk around the neighbourhood or start a snowball fight with the kids.
Most leisure centres have heated swimming pools and indoor tennis and badminton courts. If you’d rather stay at home, buy some dance or workout DVDs, and always walk up the stairs at work rather than using the lift.
These little things can make all the difference when it comes to avoiding that weight gain over winter
If you’re exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.
Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.
If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.
More energy
Regular exercise will make you feel more energetic, which should make it a little easier to get out of your warm bed on cold, dark mornings.
Your body’s defences will also benefit. There is some research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of coughs and colds.
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If the shorter days are affecting your mood, being active can improve your sense of wellbeing.
You may be tempted to eat more during the colder months. Exercising will help you manage your weight better and keep your body in shape.
3. Drink smart It’s important to consume hot drinks throughout winter as it will help you keep warm. However, some hot beverages are high in calories. Milky, syrupy coffee shop drinks and hot chocolate with whipped cream can add a lot of calories to your diet. A Starbucks medium caffe mocha, for instance, contains more than 360 calories. Stick to Herbal, Fruity Teas……Also, limit your alcohol intake as much as possible.
4. Get your winter greens
Eating a wide variety of foods ensures you get a range of nutrients, including vitamins and minerals. Don’t get stuck eating the same food every day.
Look out for root vegetables, such as swedes, parsnips and turnips, and winter veggies such as cauliflower, Brussels sprouts, kale, Broccoli, Spiniach and artichokes. They’re filling as well as nutritious so will help you to resist a second helping of trifle…..plus they are FULL of amazing health benefits such as reduced Fat around the Hips & Bum 
5. Sleep!!
During the Winter you may find you want to/do sleep more, probably because the bed is so warm and comfy….but don’t worry its your body’s way of catching up on any Sleep Debt it may have (although saying that don’t be late for work!) Get to bed before 10:30pm….an you can lose weight too oh yes….its all about balancing out the Cortisol (stress hormone) in the body….so get to bed before 10:30pm!!
