We often lose the will and motivation as the temperature drops to keep at our healthy habits or weight loss goals. As the cold wintery days draw us towards comfort food and warm beverages, it is true that it becomes difficult to lose weight during these months.
The truth is, you don’t need to count calories to lose weight if you get a few things right. For starters, eat more whole foods and especially more veggies, and cut way back on overly processed and super sugary stuff. Below you will find my top tips for helping you stay healthy and on track through the upcoming winter months.
Lunches can be a challenge where we are used to salads and fresh foods. We generally end up preparing a ‘healthy’ bowl of packaged soup than making it fresh. Any packaged or processed food will only mean you are loading up on excessive sodium, preservatives, and sugar, all of which can cause weight gain. Plan ahead and make a wholesome pot of soup that can be used for dinners or lunches that are packed with wholesome goodness. Opt for broth based soups and substitute creamy soups with coconut cream to make them dairy free.
Eat More Whole Foods
Consume more whole foods, particularly veggies, and cut back on highly processed and sugary foods. A golden rule is to aim for a half-plate of veggies in your main meals – lunch and dinner. Including vegetables and fresh fruits in your breakfast is always encouraged.
Another way to go is to trade starchy carbs for veggies in flavourful meals you already love. Using Spaghetti Squash or Zucchini noodles with your spaghetti bolognaise are both perfect examples of veggie-forward meals that don’t skimp on flavour or satisfaction! Or consider serving a saucy dish (like a stir-fry) over riced broccoli or cauliflower. This type of swap is a great way to lighten up meals you love while also sneaking in those much-needed veggies!
Always Have an Element of Protein in Your Meal
Protein helps keep you fuller for long, thereby, preventing you from loading up on sugary, fattening stuff, especially during winter. Moreover, it also helps stabilise blood sugar levels that could help lose weight efficiently.
Fiber Rich Diet
Eating a diet high in fibre, particularly insoluble fibre, can improve digestion, reduce your risk of diabetes and other chronic diseases. It will also help you feel fuller and stay satisfied for longer, resulting in better weight loss.
Reach for Healthy Sugars
It’s no secret that we crave a little sweetness when the temperatures start to cool. Even in winter nature comes to the rescue with high-nutrient, seasonal vegetables to give you the sweet taste you desire – beetroot, sweet potato, and pumpkins are great for their vitamins and mild natural sweetness and will help you resist sugar’s temptation.
Don’t forget about warm fruits either – they can be a delicious and healthy winter treat. You can bake or roast apples, bananas or pears and eat with a drizzle of honey or a sprinkle of cinnamon.
Focus on Good Fats
When cooking, opt for monounsaturated fats (nuts, olive oil and avocados), and polyunsaturated fats (walnuts, fish such as salmon, mackerel and herring, and sunflower seeds), but avoid hydrogenated and trans fats, which lurk in processed foods.
Did you know that healthy fats such as avocados are thermogenic, which means they help to heat up the body and speed up metabolism.
Opt For Herbal Teas & Lemon Water
Our intake of water goes down too during winters, this causes dehydration and adds to the general state of lethargy. We are drawn towards warm beverages however reach for more herbal teas then increasing your coffee intake and if you find water consumption a problem, pour yourself a cup of hot water with a slice of lemon, which is great for detoxing.
Try Out New Indoor Activities
There’s nothing worse than feeling cold, and winter weather can be a major deterrent from going to the gym. Who wants to venture out for a run when it’s so cosy at home?!. You can run or walk up and down the stairs in your house or apartment building for a great high-intensity cardio and leg workout. Invest in a rebounding trampoline for a 10 minute bounce each evening to help get that lymphatic system moving.
Use colder days as an opportunity to try out new indoor physical activities such as dancing, martial arts, and yoga to stay active and warm in cold weather.
Try My 7 Day Health Habits Challenge Starting in July
Most people know that there are things that they could do to get healthier. Finding the motivation to get started can seem hard, especially if you’re juggling work and a family, frustrated with your unruly hormones or digestive distress. All the while we are trying to manage the challenges of REAL LIFE…
I want to help you get focused and get started, and keep you motivated to be a healthier version of yourself for a week. My free challenge is exactly what you need to kick start those good intentions and start to feel the most amazing version of yourself.
Here’s what you’ll get when you take part in the challenge:
- Quiz: How healthy are you really?
- Health & energy questionnaire. Assess how you really feel about your health and energy levels.
- Daily prompts, ideas and suggestions to help you put the ideas into practice
- Accountability and support through a private Facebook group, because knowing what to do is only part of the solution.
- Free Ebook. When you complete the challenge, I’ll also be giving away my free ebook to help you find more energy and so that you can continue the good work.
Be sure to catch my 7 Day Health Habits Online Challenge starting in July – You can pre register by dropping me an email at email@example.com