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20 Jul 2010Tips to avoid winter weight gain
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Have you found those dreaded extra kilos starting to creep up during the chilly winter months?
Don’t despair – here are Hopewood Health Retreat’s Top Tips for avoiding winter weight gain, as reported in the Winter 2010 issue of our magazine, Natural Health and Vegetarian Life.
1. KEEP ACTIVE
We tend to slow down in Winter, with activity levels decreasing. It can be difficult to get motivated to head outdoors when it’s cold, but exercise is your best weapon against winter weight gain. By adding strength training, you will burn more calories. If the gym is not your thing, take advantage of your local parks or get familiar with your neighbourhood by walking.
Try to focus on your legs because they hold the largest muscles in the body and can burn more calories than any other part of your body, so walk fast! You can add a little extra ‘oomph’ to your walk by carrying a water bottle in each hand filled with sand, or wear wrist weights and swing your arms while walking. There is the added benefit that staying active naturally reinforces healthy food cravings, and you are more likely to make better food choices.
2. TAKE UP A NEW SPORT
Taking up a new sport is great for the body and mind – there’s something new to learn and dormant muscles to be used. Or you can adjust an activity you do throughout Summer. Consider swimming in an indoor heated pool in Winter instead of the ocean or outdoor pool. Swimming is a great way to burn energy; it consumes more calories per hour than running, bicycling or weightlifting. Or take up a new winter sport and make that mid-year holiday a ski trip!
3. EAT WELL
Eating well doesn’t mean over-eating on roast lamb with baked vegetables and gravy, followed by apple pie and cream! It does mean finding tasty, low-calorie alternatives that will satisfy your hunger. Try plenty of winter vegetables that are low in fat and calories but high in nutrients, like squash, onions, broccoli and cauliflower. Avoid lathering them in butter and try sprinkling on some herbs or pour over a small amount of good oil like avocado, walnut or pumpkin.
A good tip is to fill half or three quarters of your plate with salad, steamed vegetables or braised greens. If you’re finding it a challenge to come up with new ways to cook and prepare vegetables, try recipes from the hopewood@home recipe book which contains loads of healthy and delicious vegetarian meal ideas that are quick and easy to prepare.
If you find yourself craving something sweet, avoid chocolate, sweets, cake or biscuits as it’s difficult to stop at one or two. Instead try drinking a hot drink and eat a few raisins, dried apple or prunes. Avoid highly processed snack foods. Be prepared and carry healthy snacks in your bag.
4. REDUCE OR ELIMINATE ALCOHOL
Alcohol contains loads of empty calories, slows down your metabolism and, in turn, can lead to weight gain. If you must drink alcohol, try to limit yourself to just one drink a day. You could try a wine spritzer instead of a full glass of wine or stick to good old water; squeeze in a wedge or two of fresh lemon to add flavour.
5. DRINK PLENTY OF PURE WATER
Even though the temperature has dropped and it’s no longer hot and sweaty weather, you still need to drink water. Drinking water can also help to keep you feeling full so you’re less prone to snacking. Try adding a touch of hot water to your glass to warm it up, or a slice of lemon to make the water more palatable.
6. SUPPLEMENT
Take a good multivitamin, flax oil and probiotics. These will help to keep your body healthy and energetic by topping up the essential nutrients you require. Taking supplements may also reduce any craving for sugars and fats.
7. EAT BREAKFAST
We all know that it’s an important meal of the day, so be sure to eat breakfast and include some additional fibre (for example, psyllium or LSA) if possible.This meal kick-starts your metabolism and provides your body with fuel to create the energy you need to get you going in the morning.
8. SKIP THE COFFEE AND OPT FOR GREEN TEA INSTEAD
A cup of coffee in the morning may rev you up, but the effect is short-lived and is hard on your liver. Caffeine causes a temporary surge in blood sugar levels (glucose). While providing you with energy, this surge in glucose causes the pancreas to secrete excessive amounts of insulin, which is used to regulate blood sugar levels. What happens next is a blood sugar crash as your body calls out for more glucose, which the brain requires in order to function. The result is that you experience carbohydrate cravings and blood sugar swings.
Instead try drinking green tea. Although it does contain some caffeine, the health benefits of green tea far outweigh the detriment of the small amount of caffeine that it contains.
9. AVOID ARTIFICIAL SWEETENERS
Current research shows that regular use of artificial sweeteners can actually make you gain weight. Try the more natural sweeteners like Xylitol or Stevia (available from any good health food store) to replace sugar and artificial sweeteners.
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Terri DavyWhen you say "pure water" I assume you are not talking about straight from the tap. Does pure also refer to bottled water from the supermarket?.
Greg FitzgeraldA good article except fro the caffeinated tea recommendation. Every antioxidant found in tea, including EGCG, can be found in fruits & vegetables. Why take a daily stimulant when there is no need to?.
Diane HansenI have been using Apple Juice Concentrate as a sugar substitute in cake mixes and on my fruit salad, etc. Is this a good course of action??.
Roger FrenchYes Diane. The Apple Juice Concentrate is fine as a sugar substitute.
Roger French'Pure water" is water free of any toxic chemicals, so this does not include tap water. Some bottled waters contain different chemicals, so you would need to check labels carefully. The best bet is filtered water through reverse osmosis.