Winter has arrived and if you are anything like me you’re probably shivering and cursing the cold. This winter you will probably acquire a new set of gloves, a coat and beanie… but did you know that 53 per cent of males and 30 per cent of females will also acquire 2-5 kilos of weight gain? Yikes, huh!?
So, to minimise the likelihood of acquiring those extra kilos, I’ve got some tips for you!
This doesn’t necessarily mean joining a fancy gym or competing in your first marathon, this simply means not going into winter hibernation because it’s cold! Become an active participant in life and incorporate extra activity into your daily tasks. Think about parking further away when going to the shops, taking the stairs and not the lift, or going for a walk in the middle of the day. Perhaps invest in a pedometer and try to walk 10 000 steps every day.
Become a savvy shopper
Time to think about eating foods close nature, or at least purchasing products that read like they are ‘home-made’. Investigate ingredient lists and choose products that read as though grandma made them. Good examples are LaZuppa soups, found in the supermarket for about $3. They make a great winter lunch or snack.
Eat three meals a day and stop grazing
It’s not uncommon for ‘grazers’ to always feel hungry or to be constantly thinking about their next meal. It’s best to consume three well-balanced and nutritious meals, so that your body feels satisfied and can register hunger for the next meal.
A little bit of hunger is a good thing when trying to lose weight, and hunger tells us that our metabolism is working hard while making use of some stored energy/fat. Snacks should be eaten only when you have true ‘belly hunger’; not because you saw someone eating a warm cinnamon doughnut and think you need one too!
When people graze on small snacks all day long, they rarely feel satisfied. If you plated up an entire day’s worth of ‘grazing’ you’d probably be surprised by how much you’ve actually consumed! Go for three well-balanced meals and feel the difference.
Ditch the sugary drinks
If you swap all your juices, soft drinks, cordials, energy drinks and vanilla flavoured lattes for water or herbal tea you are going to make a massive change to your waistline and your skin will look amazing! Liquid kilojoules certainly add up across the day and water won’t lead to a spike in blood glucose levels.
Fill up on non-starchy plant foods
Packed with vitamins, minerals, antioxidants and fibre, non-starchy vegetables are superb for nutrition! Go for half a plate of non-starchy vege with every meal. This includes vegetables like broccoli, asparagus, beans, cauliflower, mushrooms, cabbage, tomato, Asian greens, baby spinach, zucchini, squash and carrots. Plus enjoy two serves of whole fruit each day; mandarins are amazing during winter!
Getting a good night sleep is essential for feeling alert and re-energised each day. If you constantly wake feeling tired and lethargic you might need to reset your sleeping patterns.
Think about turning off all electrical appliances (iPhones, computers, TV) at least half an hour before going to bed, washing your face and having a small cup of warmed skim milk before going to bed.
Try and go to bed and wake up at the same time every day for a few weeks and feel the difference in your energy levels; especially important in winter when it’s still cold and dark when you wake!
Until next time… eat well, be well!
Lisa Donaldson APD
3/4 Kennedy St Kingston