Dr Sally Norton shares with IDEAL her top five ways to ward off winter weight
With the days getting shorter, and the weather taking a cold turn, it’s all too tempting to ditch the gym in favour of a night on the sofa, perhaps even with a cup of tea and a piece of cake. Our favourite comfy knitwear and warm, winter foods just make it much too easy to let go of our healthy eating routines, with the excuse that we ‘always put on a few pounds in the winter months’.
But this year, instead of giving in to the weight gain that will drive us to drastic measures come New Year’s Day, follow my simple steps to help ward off winter weight.
Embrace winter fitness
When winter sets in, it’s all too easy to ditch any exercise in favour of the sofa. While the seemingly never-ending rain/cold/darkness can feel gloomy, there’s a lot to be said for those crisp, bright mornings, and stunning colour changes outdoors – dragging yourself off the sofa and out for a run or a walk is made much more appealing when you think of the wonderful seasonal changes you’ll experience.
Or you could indulge in one of those pursuits that only come into their own in the winter months. Think ice-skating in Hyde Park, or heading to your local ski slopes for an afternoon. Not only will keeping active help you to steer clear of any unwanted weight gain, but it will also ensure a regular dose of endorphins, those feel good chemicals our body releases when we exercise, keeping your mood positive and your energy levels boosted.
Stay Healthy
When the weather gets colder, we all tend to turn to those old-fashioned comfort foods to warm us up and makes those miserable winter months a little more tolerable. But while those comfort foods may be good for the soul, many of them are not so good for our waistlines – and may not be providing us the nutrients we need to keep us healthy through the winter.
Instead, focus on making sure you’re getting a well-balanced diet rich in fresh fruit and vegetables, complex carbohydrates, omega-3s and protein. Now, we’re not saying you can’t treat yourself to that chocolate brownie, or other festive treats, but by making sure your diet is as healthy and balanced as possible, you’ll be helping to ensure your body is fighting fit to fend off any germs that are doing the rounds. And to top it off, you’ll be less likely to pile on the pounds, which will lead to a very smug feeling come New Year.
Stay Hydrated
One of the biggest reasons that people can over eat is through dehydration – something that is made even worse in winter with the addition of central heating and cosy fires, which though essential to keep us warm, are not so good for our hydration levels. We often mistake the feeling of dehydration for hunger, and end up heading to the biscuit tin in a bid to get rid of this feeling – which of course doesn’t help the matter at hand, leading to a vicious circle, which can be so easily avoided by just making sure you are hydrated. So, when you feel those inevitable hunger pangs, before heading straight to the fridge, simply drink a pint of water. If those hunger pangs are still there 30 minutes later, then grab some food, but you’ll be surprised at how much of what you think is hunger, is actually down to dehydration.
Create a realistic eating plan
Overindulging during the festive season is easily done – all those boozy social events, tasty treats and overeating all around us means we quickly forget all about the healthy habits we’ve worked so hard on throughout the year. But it’s not just our waistlines that suffer as a result – alcohol, processed food, and remaining inactive can all affect our mood and general health and wellbeing, leaving us feeling pretty rubbish come the end of the festive season.
Instead, stay focused and in control of your goals this winter – just remember to be realistic in your expectations. Simple ideas like eating smaller portions of higher-calorie foods, and trying to mix unhealthy treats with some healthier options make it easier to manage your eating and stay in control. The end result is that you’ll feel better about your body and weight, and less likely to resort to a crash diet come January.
Combat Stress
Stress is one of the biggest factors that affect our weight – the stress hormone, Cortisol has been found to encourage weight gain around our waist, and we all know how we reach for the junk food when we’re feeling stressed. But having so many temptations around us at this time of year, and with so much going on – Christmas shopping, festivities and looking after everybody else – it’s easy for our stress levels to get out of hand, and our healthy eating routines are often the first to suffer.
It’s important for you to take the time to look after yourself first and foremost, to limit the effects of stress on your body. You could take the time to sit back and take stock of everything – making plans and lists can often help us to feel more in control of everything around us. Or venting your frustrations might help – this is certainly something that helps me to feel better when I’m stressed! Make it a priority to keep your stress levels in check and your body will thank you for it too!
www.sallynorton.co.uk
