Winter Watch

Watch out for winter weight gain

In winters our serotonin levels (the happy neurotransmitter responsible for mood) are lower, our seasonal produce favorites change and the chilly weather has the ability to dampen our workout spirit. But, with a new set of rules and a new game plan, you can easily keep the weight off and stay healthy all season long.

Weight Management

The hardest thing to maintain during winter months is weight. Historically, winter is a time of hardship and deprivation, a time when hunters couldn’t hurt and gatherers couldn’t gather. Because of this, our bodies are hard-wired to store weight to get us through these hard times, but it doesn’t have to be like this. When you’re on a weight-loss journey, eating adequate protein is essential to your success. Beyond giving your metabolism a boost and keeping you satisfied for longer, in addition to a regular exercise routine, may be the key to losing fat kilos without dropping muscle mass. This is key since muscle burns more calories in the body than fat.

Water is the Key

A major cause of fatigue and weakness is dehydration. Proper hydration helps maintain clear thinking and better concentration. Consuming enough water hydrates your skin, diminishes the appearance of wrinkles, and it flushes toxins out of your body. Staying hydrated ensures that your organs work optimally. This increases metabolism, allowing you to burn more fat. Plus water has no calories. Water does wonders to beat belly bloat, so swap out sodas and sports drinks for a tall glass of H20. For extra flavour, try detoxifying additions like lemon, cucumber, and fresh mint to slim down without sacrificing calories. One way to keep off weight is by drinking plenty of water, which is relatively easy when it’s hot and thirst constantly reminds you to drink, but becomes a little harder when it’s cold outside and all you feel like drinking hot beverages. While there are certain types of tea that can aid in weight loss, the best and easiest thing to drink when maintaining your weight is lemon in hot water.

Drinking lemon in hot water not only gives you a serving of good old H2O, it also flushes out your flushes out of bowels ad encourages your liver to produce bile, meaning improved digestion and metabolism. Lemon also contains pectin fiber, which helps fight hunger cravings. Particularly when drunk first thing in the morning and straight after meals, lemon is great aid in maintaining weight and flushes impurities from your body.

Water allows nutrients and oxygen to travel to organs and cells. Water also regulates our body temperature, removes waste and protects joints and organs.

Smart eating

Let go of the idea that there is a perfect diet that will finally solve your problems. The answers lies within you. The food you consume is obviously a big influence on your weight and, during winter, a salad is far less appealing than a nice hot meal, which is why soup is the ideal meal to keep you warm and help you maintain your weight. Warm, filling, flavor-packed soups and stews are the perfect antidote to chilly winter days. Skip canned soups that are packed with sodium and other hard-to-pronounce ingredients. Unlike foods such as hot chips, burgers or pastas, soups can be delicious, filling, high in fiber and low in fat. Eating chunky vegetable and lentil soups in particular, makes putting on weight near impossible, as you are eating healthy and naturally. For an added treat, add piece of wholegrain bread with some tahini smeared on it-delicious. You can utilize a variety of soup diets to help you lose weight. While some soup diets, such as the cabbage soup diet, allow you to lose weight extremely fast, most of these diets should only be utilized for a 7-day period. Reduce sodium intake, calories and preservatives consumption.

Hit the Gym

While eating and drinking well in winter can help maintain your weight, nothing works better than exercise. Exercising is harder in winter when the mornings are darker and the temperature is frigid, but it doesn’t mean you should abandon it altogether. If you exercise in the mornings, move your sessions to the afternoons when it’s brighter and warmer, or enlist a friend or trainer to keep you motivated.

‘While eating and drinking well in winter can help maintain your weight nothing works better than exercise’

Another way to exercise during winter is to do it at home. Pilates, yoga and body balance are designed to be low-impact exercises that tone, strengthen and lengthen your body, and best thing about them is that you can do them in the comfort and warmth of your own home. So go out there, grab a DVD or a partner and get fit! You’ll thank yourself for when summer comes.

Manage Your Weight

  1. If you are not hungry. Ask yourself what else might have triggered your urge to eat. Was there another physical environmental, or emotional trigger?
  2. If it was an environmental trigger, such as mealtime to tempting  food item, ask yourself what you could do to control or distract yourself from the trigger. For instance, could you do something else until you are actually hungry or could you put the candy dish out of sight?
  3. If it was an emotional trigger, ask yourself what you could do better cope with that emotion. For instance, if stress triggered your urge to eat, could you try a relaxation exercise? If you feel sad or angry, could you write in your journal or talk to someone? You will feel better when you meet your true needs.
  4. Live an active lifestyle and exercise regularly to feel great, boost your metabolism, and live a longer, healthier life.
  5. Don’t expect to be perfect Learning new skills takes time and practice.