Did you know our metabolism speeds up in colder temperatures, but only when we are in the cold? In winter we tend to do the opposite, turning up the heat in our cars, homes and workplaces.
Technically winter should be a good time to lose weight. Sadly, this is not what happens, and most people put on a couple of kilos every winter.
If this has been you for the last five years, then you find yourself with an extra 10 kilos!!!
Can you relate to any of these statements?
- In winter I’m more likely to crave comfort foods and find myself snacking late at night.
- I find it hard to get out of bed in the morning which means I do less exercise.
- Missing daily exercise affects getting a good night’s sleep.
- My vitamin D levels are lower as I’m not getting daily sun exposure.
- I find I don’t drink enough water in winter which decreases my hydration status which, if low, triggers hunger.
Shorter days with less sunlight also affect our hormones and make us want to stay in bed longer. There is a condition called SAD – Seasonal Affective Disorder – which is a psychological condition where our sense of wellbeing is affected by seasonal change. SAD symptoms can include sugar cravings, oversleeping, weight gain and fatigue. It can also affect our overall mood and health.
What’s the best way to say goodbye to any excess winter kilos and stay as healthy as possible?
These 5 tips will help you get back on track and headed in the right direction:
1.Your nutrition accounts for about 80% of your results. Excess sugar and starchy carbs can cause many of the following: weight gain, high blood sugar, fatigue, high cholesterol, inflammation of joints and organs, high triglyceride levels, cravings for sweet and starchy foods, and bloating. Base all meals and snacks on protein, with limited amounts of healthy fat and loads of green, leafy vegetables. Late night snacking, is this a problem? Yes as it affects morning energy levels.
2.Staying hydrated will improve your digestion, suppress hungry, and improve skin, hair and nails. Aim for 8 glasses of zero-calorie fluid per day. Water, non-flavoured mineral water, soda water, clear soups, tea, coffee in the morning, bone broth are all great options. Mix it up, add some lemon or lime to water and have hot or cold. Lack of fluids can lead to decreased fat burning and constipation.
3.Good quality restful sleep plays a huge role in stabilising your hormones. Hormones affect your body’s ability to regulate hunger and fullness. Develop an evening routine to signal to your body that it’s time to sleep. Time dinner to finish at least one hour before bed, and then get to bed early, non-screen reading in bed, relaxing bath, cup of herbal tea, lights dimmed, breathing exercises, are a few examples. Find what works for you.
4.A daily dose of sunshine helps your vitamin D levels. Perhaps a morning walk will get your body moving at the same time. If unable to exercise for now, why not enjoy your morning coffee sitting in a sunny spot?
5.Being mindful can reduce stress levels. It requires a focus on being in the present. This could be while you’re eating. Enjoy your food and become a mindful eater, chew food slowly, put down cutlery between each mouthful, and focus on the taste. Eating food should be social and pleasurable. Slow down.
If you incorporate the above 5 tips into your life your chances of being at your best weight and health through winter are improved. If you’ve started a weight loss program, these tips will help you get even better results.
Making any change to your diet and/or lifestyle is tough as there are many decisions and choices to be made. You won’t always get it right first up, but if your intention is to keep the weight off for good and enjoy a healthy body then the other BIG change you will need to make is to incorporate new healthy habits that support your new lifestyle.
Our program includes help with the 5 tips above plus many more, including weekly guidance and accountability from a health coach. From the thousands of successful members we’ve learnt that it’s the combination of our unique program plus ongoing personal coaching that leads to great results.
If you would like to learn more about our program to change your weight and your health, please fill out the form below and we’ll be in touch.