How to avoid winter weight gain
(NC)—Many of us expect to put on a little "winter padding" when the cold weather blows in each year.
Luke Corey, a registered dietitian and host of the popular workshop Achieving a Healthy Body, agrees: “It's a time of year when people tend to pack on extra weight by eating calorie-dense comfort foods and adopting more sedentary lifestyles – both of which can lead to tipping the scales a little heavier. But, it doesn't have to be that way.”
Here are five ways that Corey says will help you avoid an expanding waistline this season:
Write it down to drop a pound: Make the commitment official and re-read them regularly. Keep them somewhere in plain view like on your bathroom mirror, on your fridge or as a phone or computer screensaver.
Don't restrict yourself: Allowing yourself to indulge occasionally can actually help you stay on track. If you like soda pop, for example, Corey suggests choosing diet versions of your favourite beverage or opting for Coke mini-cans, which offer smaller portion sizes. Love pizza? Consider keeping calories in check by making your own with a whole wheat pita, reducing the cheese and piling on your favourite vegetable toppings, like spinach, onions and tomato.
Get moving: It's tempting to strive for quick results, but working out too intensely, particularly if you've gone from couch potato to fitness fanatic, could put you at risk for injury. If you're a beginner, start with less intense exercises such as brisk walks and go from there. For more experienced athletes, try adding new activities to rev up results.
Think ahead: Instead of grabbing higher calorie, handy snacks, prepare healthy meals in advance to satiate your appetite. Bake another chicken breast, cut it up, and use it for a flavourful chicken salad sandwich the next day.
Start now: Within one month of healthy eating and regular exercise, you can start to see an improvement in energy levels, a moderate amount of weight loss and some increases in muscle tone. Corey says, "Seeing results will increase your confidence, so it's definitely worth getting started now versus rushing to lose weight in the spring."
More health and wellness tips are available online at www.completehealthandnutrition.ca.
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