Follow these six basic rules to avoid winter weight gain.
November 24, 2015
1.Don't live in stretchy clothes
They might feel comfortable, but they allow you to bury your head in the sand. There is nothing like feeling that your pants are a little tight to make you do something about it. It's much easier to take action when you've only gained a pound or two. Monitoring your body is important. This doesn't have to mean weighing yourself. The fit of tailored clothing does the job just as well. So dig out your skinny jeans or fitted skirt, and pay attention when things get tight.
Soup made the right way is perfect winter fuel. It fills you up but is also low in calories, provided you steer away from creamy, buttery versions. There are some good ready-made soups on the market, but you can also make your own? You get exactly the ingredients you want, keep the salt down and boost the protein to make a complete meal. It costs less to make and almost always tastes better. Make a big batch and freeze it in individual portions and then you always have a quick, nourishing meal on hand.
Spices used in curries and many Asian dishes do more than add flavor. They are rich in antioxidants, have anti-bacterial qualities that fight winter bugs and may even boost fat burning. The fiery taste of chili comes from a natural chemical, capsaicin, that fires up your metabolism, albeit only slightly.
4.Walk it off
Stop using the weather as an excuse not to get out and walk. If it's pouring with rain, you're excused. On all other days, get your shoes on and head out the door or head to the gym. You can even walk in place at home while watching your favorite TV show. Some of us spend as many as eight hours a day sitting and then wonder why we are gaining weight. Back and gut problems are also common from too much sitting. A pedometer helps record how many steps you average per day. Aim to add 30 per cent for the next two weeks. Keep increasing until you hit 10,000 steps a day.
5.Boost the burn
While there is still much debate about how much exercise we have to do to control our weight, one thing is certain: most of us are not doing enough. If winter sees you heading home most days for a cozy night in watching TV and eating snacks, you'll inevitably stack on the calories. Walking is a great start, but if you really want to boost your energy you need to get more serious about exercise. On average, today we expend only about 1/7th of our calorie intake on exercise. The current recommendation is 150 minutes of moderate-intense exercise per week. The more you move, the easier weight control will be.
6.Set a goal
Without goals it's easy to drift along intending to change, but never actually getting around to doing it. The big thing about goals is they need to be aligned with your values. Try to set a goal for where you want to be next summer. Set monthly goals to pace yourself and ensure you reach the big goal. Finally, set weekly goals that are not based on weight or measurements, but are about what you are going to do that week to ensure you are on track to meet the monthly goal.