Winter weight loss

Weight loss at any time of the year has its challenges but these seem to multiply in the winter months. Warm, cosy beds that seem to pull us in, comfort foods and steamy hot drinks make it difficult to make healthier choices. Here are a few tips to help get you through the winter.

1. Watch what you drink

It’s tempting to sit down a steaming cup of something sweet on a cold day but these drinks can be a large contributor to winter weight gain. Many hot drinks are packed with sugar- one cup of white hot chocolate is the same as eating two slices of bread!

Instead of these high-calorie drinks try making your own Chai tea with low-fat milk and some cinnamon. Avoid readymade or 3-in-1 Cappuccino, coffee and tea sachets- rather make your own and limit sugar. If you’re making hot chocolate, Milo etc. add 1-2 fewer teaspoons than indicated on the label. Try skinny hot chocolates or even try cocoa.

2. Change your carb intake

We often crave carbohydrates as comfort foods on cold days. Instead of satisfying your cravings with high-energy processed foods like pastries and pies (which often lack all the nutrients we need to keep us healthy during the flu season) include whole grains (such as brown rice, barley) and root veggies like sweet potatoes and butternut. Add these to soups, stews and curries for a delicious, warm winter meal. Instead of rich puddings try baked fruits with homemade custard (less sugar) or Greek yoghurt. There are plenty of healthier dessert options available- look for puddings that include fruits, oats and nuts. You can easily cut the sugar in recipes by half without changing the consistency of the dessert or treat.

3. Add veggies and legumes

Vegetables are packed with the nutrients we need to keep us healthy and they have the added appeal of being low in calories. Legumes- like beans, lentils and chickpeas- are high in fibre and protein, low in fat and a good source of folic acid. Make yourself a delicious vegetable soup with some added lentils or add vegetables or legumes to any meat or chicken stew or soup. Adding legumes slowly and in small amounts helps get your digestive system get used to them to avoid any discomfort or bloating.

4. Exercise

The temptation to stay under the covers and skip exercise is a real challenge in the winter. But with all the benefits of exercise, it’s worth waking up and setting yourself an exercise goal this winter. Indoor exercise is a great option in the winter- there are plenty of Youtube fitness channels available. Try to spend some time exercising outdoors- it’s important to get some sun exposure in the winter months. Your body needs sunshine to help it produce Vitamin D- an important vitamin to keep your immune system working well.

Need some extra help to keep off the kilo’s this winter? Sign up for a 6-week online winter challenge for only R500. It includes an initial assessment and meal plan with weekly check in’s to keep you on track.