Diet Blog
Beat the winter slump
It’s natural to let your weight loss plans slip a little in the wintertime. When the temperature drops, it’s all too tempting to stay snuggled up on the couch rather than going out for a fun, and to ditch our healthy salads for more hearty comfort foods. But spring is coming soon, and you’ll want to be in your best shape so you can get out and enjoy the sunshine. Don’t let the cold and gloom stop you from achieving your goals- if you’ve fallen into a bit of a winter weight loss slump, it’s time to reassess your plans and get motivated again. Here are some tips to help you get back on track in the cold…
Make a new plan
If you haven’t been sticking to your usual fitness routine, it’s time to be honest with yourself and figure out why. Maybe it’s just not a practical activity to do during winter- in that case, you should think about some other exercises you can do indoors until the sun comes out again. There are plenty of different sports you can try, and you might be surprised about what you enjoy. If the problem is a lack of motivation in this gloomy weather, it’s important to think about other ways you can lift your spirits and feel more inspired to lose weight. And if it’s because you love ‘winter foods’ so much, then you’ll need to focus on finding healthier alternatives that still give you the comfort you crave.
Whatever your reason is for falling by the wayside, it’s important to identify it so you can modify your goals. Once you’ve pinpointed what it is that makes winter so gloomy for your weight loss plans, you can develop a new, winter-specific plan to get you through to spring. Maybe it means you’ll lower your aims and plan to exercise say, three times a week, rather than five in summer- but that’s much better than not exercising at all and spending all your time feeling guilty. Be honest, realistic and kind to yourself- but don’t let winter get the better of you.
Weatherproof your workout
So maybe you can’t go for your usual run around the park when it’s raining, but that doesn’t mean you have to give up on your fitness plan all together. Resist the temptation to use the weather as an excuse- there are plenty of exercises you can do indoors. If you can afford it, investing in a gym membership even just for the next few months could be a good option. That way you can do a huge range of exercises (running, cycling, rowing, weights) in the comfort of a dry, comfortable room. You also have the option of group fitness classes. Who knows, you might fall in love with spinning, or you could try out Zumba, the latest dance fitness craze. There are so many different aerobic fitness classes that will keep you disciplined throughout the cold weather.
If the gym isn’t for you, you can still find things to do in your own home. Hire out some exercise DVDs and work out in the lounge room, or even just look on the internet for some free exercise videos. If you have a few hand weights and even a fitball you can devise your own routine, mixed in with some bodyweight exercises and crunches. Or, just put on some music and dance- you’ll burn lots of calories, and it won’t even feel like exercise.
Control your comfort eating
In summer, it seems easier to enjoy light, fresh salads and stick to a calorie-controlled diet plan, but the cold tends to make us crave heavy, carb-filled foods like roasts, pastas and puddings. Part of it is that we want something warm- and the other is that we want comfort.
There are a few ways you can reduce the impact of comfort eating on your diet. The first is to find healthier alternatives to traditional comfort foods that still give you the same warm cosy feeling, without all the extra calories. How about some thick tomato soup, or a roasted Mediterranean vegetable focaccia? There are plenty of ways you can prepare vegetables to make them taste rich and delicious. Or try making an Indian curry, or a vegetable quiche. Look around for some new recipes and be adventurous- you might discover some new comfort foods that don’t come with all the guilt.
The other option is to try to make your regular
comfort foods healthier. For example, you can replace the cream in creamy pasta
dishes with light evaporated milk, or use a small amount of skim milk in your
mashed potatoes instead of butter or cream. If you’re making a stew or
casserole, try to reduce the amount of red meat and make up the bulk with
chickpeas, bean and vegetables. Or if you’re making a pasta dish, make the
sauce the focus and load it up with lots of vegetables, and reduce the amount
of actual pasta on your plate.
Another thing to pay attention to is portion size. Maybe you can’t resist having a heavy comfort meal every once in a while- and that’s okay, but just try to keep your serving size down. Divide your meal into measured servings and only dish out a controlled amount. It’s easy to overindulge when you’re feeling low about the weather, so just try to be aware of how much you are eating.
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