Here are eight tips for staying slim during the cold season.…
According to the British Nutrition Foundation many of us gain almost five extra pounds over the winter period. This might not sound like a massive amount but research tells us that, once gained, this excess winter padding tends to hang around for good, but of course it doesn’t have to.
Follow these simple tips and you’ll not only stop yourself from piling on the pounds, you could even lose a few in the process!
Lighten up
Natural light triggers messages to a part of the brain called the
hypothalamus which controls sleep, mood and appetite. As the nights
draw in, the reduction in daylight hours can have a double effect on
your weight by increasing your appetite and also decreasing your
inclination to exercise. Making the effort to get outdoors for at
least 30 minutes in the middle of the day can really help to combat
this, so keep your training gear handy and take a 30-minute brisk
lunchtime stroll as often as possible. Alternatively, try
phototherapy; exposure to bright light using a light box.
Keep a food diary
According to one of the largest and longest running weight loss
trials ever conducted, keeping a food diary will not only prevent
you from gaining weight this winter, it can help you lose weight
too. The study published in the American Journal of Preventative
Medicine found that the more people record their food intake the
more weight they lose, so keep a notebook handy and jot down what
you eat, the amount and the timings of your meals. Then, after a few
days, look back over the information you’ve recorded and see if you
can notice any obvious areas for improvement.
Tea off
Swapping your daily winter warming latte or hot chocolate
for a cup of instant coffee or tea can save between 150 and 500
calories a day. Over the three-month winter period, that’s a saving
of up to 42,000 calories - equivalent to 12 pounds of body fat!
Wash your hands
There’s nothing like a cold to wipe out your workout, bring activity
levels to a standstill and turn your healthy eating habits on their
head, all of which can lead to excess weight gain. Experts agree
that the single most effective thing you can do to reduce your risk
of picking up one of the 200 common cold and flu viruses is to wash
your hands regularly throughout the day.
Curb your cravings
There is strong evidence to link winter weight gain with
increased cravings for comforting carbohydrates such as mashed
potato and steamed sponge puddings and custard. Experts believe this
is because carbohydrates help to stimulate the production of
serotonin, a brain chemical responsible for regulating mood and
appetite that naturally decreases during the winter months.
The problem is, many high-carb foods tend to be high in fat too so try to avoid the cakes, chips, chocolate, biscuits and butter-laden bread and potatoes and opt instead for smaller portions of healthier, lower calorie, lower GI alternatives such as wholegrain breads and cereals, beans, pulses, fruits and vegetables.
Drink up
Extra layers of clothing, warm offices and centrally
heated homes can lead to dehydration. Studies show that even small
losses in fluids can lead to tiredness and lethargy which in turn
can result in excess weight gain, as when tired we feel less
inclined to exercise.
Research also shows that thirst is often confused with hunger so being dehydrated could actually cause you to eat more too. To avoid that happening drink at least eight glasses of water a day or for a more appealing winter warming drink try herbal and weak teas or hot water with lemon.
Sip on soup
Eating a small bowl of warming winter soup before your
main meal can save up to 700 calories a week. That’s the finding of
researchers at Penn State University. Subjects who ate soup before
lunch consumed 100 fewer calories at that meal--and they didn't make
up for those calories by eating more later.
Go to bed
Women who sleep for five or fewer hours a night are 32 percent more
likely to gain weight and 15 percent more likely to become obese
than women who sleep for seven or more hours. That’s the finding
from Case Western Reserve University in Cleveland where researchers
studied 68,183 women over a period of 16 years. Why? It is believed
that lack of sleep may slow metabolism or decrease the calories
burned by spontaneous activities such as fidgeting. What better
reason could there be to dive under that duvet this winter?