As the cold sets in we tend to hibernate indoors with our blankets and comfort food in hand. We are pretty much halfway through winter and it won’t be long before we see advertisements on losing weight for Spring. But why not ensure you do not gain weight to begin with? Don’t give yourself permission to accept winter weight gain.
There is a way to get through winter without letting a few extra kilos creep on. The key lies in prevention. We need to address two things here: one is moving and the other is food.
Once you start exercising, you do warm up quick enough. The hardest part is getting out the door. I find this is the time clients appreciate personal trainers the most. Accountability, it can make all the difference. Don’t ever think you need to go all out or it is a waste of time. Consistency is key. It builds habits which become autopilot. Cold weather or not I always get up early and get in my walk.
I like to stick to regular days for my training as well, that way I don’t think about it. Sometimes the fewer decisions you have to make the better. If you do decide you prefer the outdoors, invest in quality warm clothes. It makes all the difference! This is something I have learned, it makes the cold as pleasant as it can be.
In winter the cold weather and darkness can impact our mood. Exercise is not only for physical health but mental health too. If you’re feeling a little blue, movement can really give you that pick me up. When we feel better, we also eat better!
Next up, your food intake. Most likely you are moving less, so food is critical, overeating while not moving will lead to weight gain.
Some comforting foods that can be healthy:
- Curries: Load them up with vegetables and legumes. Use a light evaporated milk for some creaminess over a full-fat coconut milk. Opt for small amounts of rice, using a basmati or brown rice. A serve of rice is 1/2 cup cooked.
- Soups: Choose clear based soups, avoiding the creamy ones. A side of whole grain bread is okay too, one small piece.
- Pasta: My favourite winter food, or any time food! You can enjoy a bowl of pasta without the guilt. Use tomato based sauces with veggies or lean meat. Adding veggies and meats allows you to reduce the pasta component of the dish. A serve of pasta is 1/2 cup cooked. You can also swap the pasta for zucchini spirals which is something I do from time to time. Or, do half and half, mix the zoodles with the pasta. Did you know supermarkets now stock vegetables already spiralised? Check out the fresh food section, I’ve seen beetroot, carrot and sweet potato spirals.
- Roasts: Choose a lean protein, trim off the fat and roast lots of veggies. Include pumpkin, potato, carrots, and brussel sprouts. Flavor it with herbs and spices rather than using a gravy.
- Desserts: Bake some fruit! I have been experimenting with this. It is super easy. Green apples are a great one. Cut up into quarters, sprinkle some cinnamon and bake wrapped in foil. When it comes out is is deliciously sweet and soft without adding any sugar. Serve with a little yogurt.
- Herbal teas: Herbals teas are full of health benefits and it’s a way to get your hydration up as cold water tends to get neglected over winter.
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