As everyone is aware, during the winter months we all seem to get a bit more cushion for the pushin’ which isn’t necessarily a bad thing but we understand it can lead to stress and lowered self-confidence. Numerous trusted personal trainers and nutritionists have explained that weight gain during winter is incredibly normal as when the weather is cooler, people are less likely to be motivated and just want to stay inside, thus avoiding gyms and outdoor activities. Eating is also a way the body raises its temperature, therefore when we are cold we eat more. However we don’t want you to fret as we found the top 10 tips to avoid winter weight gain that you can start implementing now!
Where Are The Whole Foods?
We understand that when it’s cold, food options such as pies, pasta and casseroles are probably your go to however they won’t help you feel you’re best if you eat them in excess. It’s important to enjoy nutrient dense, whole foods and keep the treats to a minimum. A rule of thumb is to ensure half your plate is filled with a variety of vegetables and before you find the loop hole… no we do not mean French fries because they are a potato (although we wish we did)… we are referring to leafy green vegetables and so forth. The remainder of your plate should be filled with protein and healthy carbohydrates such as brown rice, quinoa etc.
When it is cold outside the last thing you want to do is put on your running shoes and go for an outdoor sprint, it’s hard enough just getting from your car to the gym doors. However you could opt to freeze your gym membership now and create a plan for an at home workout! If you’re lacking inspiration there are multiple guides online such as the 8 Week No-Gym Home Workout Plan.
Cook At Home
As stated above, when the weather gets colder our motivation starts to decline, which is when we might start ordering takeaway instead of cooking… don’t worry we’ve all been there! Get ahead of this one by meal prepping a week at a time, this way when your hungry instead of reaching for Menulog or Uber Eats you can just pick a meal from your fridge and whack it in the microwave. Meal prepping is a great option to watch your waistline and your bank account. For some inspiration have a look at Tasty’s 7-Day Meal Plan.
Water is something we can forget about during the cooler months as we sweat and move less, however drinking enough water is just as important in winter as it is in summer. Drinking at least 1.5-2 litres of water daily will help keep your metabolism and appetite in check.
Practice Mindful Eating
Mindful eating allows you to enjoy your food and all of the flavors, but also helps you digest food properly and tune into your hunger signals. Here is a step-by-step guide in practicing mindful eating.
Find a Hobby For Winter
When we are bored we tend to overeat, which leads to weight gain. Start looking at various hobby options now so that you have started one before winter hits. By participating in a hobby weekly, you are keeping yourself busy and preoccupied and reduce your chances of overeating. Here are 9 cheap hobbies to partake in during winter months.
When at the grocery store don’t buy junk food. Simply put. If you have the junk food in your house you are going to eat it but if you stock up on healthier snacks and meal ideas you will avoid that winter weight gain.
Start implementing a routine for your daily meals and eat at regular times, which are not too far apart. This will help you to recognize that if you have the urge to eat between these set times; it’s probably psychological hunger rather physical hunger. Do this by either setting alarms in your phone, utilizing your calendar or by buying a diary that you can keep on hand.
Cut Back on Alcohol
Having a few drinks with your friends from time to time isn’t a bad thing however, regular drinking will cause weight gain. During the winter month’s groups love to have a nice meal accompanied by a few glasses of red wine but you need to keep in mind on average that glass of wine is 123 calories! Combine a few glasses of wine with a hearty meal and you’ve more than likely had your daily calories in one evening. If you are going to drink try and ensure you have worked out that day, eat healthy balanced meals throughout the day and stick to lower-calories spirits such as vodka.
Consistency is key… keep a copy of this article on your phone or buy a journal and write them down so that you don’t forget.