Fighting the inevitable winter bulge

2015-09-23 06:00
PHOTO: supplied

Healthy fats will keep you fuller for longer - add some olive oil over your salad with avocado.

PHOTO: supplied Healthy fats will keep you fuller for longer - add some olive oil over your salad with avocado.

Multimedia   ·   User Galleries   ·   News in Pictures Send us your pictures  ·  Send us your stories

FOR many people, the cold winter months invariably mean a small, but often accumulating weight-gain year-on-year. A small weight-gain of only one kilogram per year, in five years can mean a total weight gain of five kilogrammes, and the need for a larger dress size (not to mention the health implications). It is important to be aware of small fluctuations in your weight and be proactive in preventing a slow spreading of your middle. The following are simple yet effective tips that you can try to fight the winter bulge this year:

Avoid the temptation to drop your regular water drinking habit for coffee and tea. Particularly if you indulge in cappuccino and lattes with sugar. Buy fruit or herbal teas that can be just as good as water in hydrating, but also serve to provide warmth.

Don’t let your exercise habits slip in winter More than ever, this is the time to keep up regular exercise. Done first thing in the morning, any exercise will heat you from the core for most of the day and maintain your metabolic rate.

Beware of the craving for carb-dense (often also high fat) foods and definitely be cautious about trying to cut all carbs during this time (this may exacerbate any cravings that you have if trying to cut back too much). Rather be very selective of your carb-foods using low GI as your guide, and choose wholegrain over refined options. Good choices include rolled oats, heavy dense low GI bread, rye bread, brown rice, whole wheat pasta, and sweet potato.

Plan your meals and snacks to include protein, this will sustain you for longer helping to control any cravings that you may battle with. For example, at breakfast including dairy (yoghurt, milk, or cheese), or egg, at snack times a small handful of nuts, or yoghurt, and at both lunch and dinner small portions of lean protein (chicken, tuna, sardines, cheese, ham, mince).

Don’t cut back too much on fat. Healthy fats will also keep you fuller for longer, plus add more flavour to your meals. Seeds in your oats, peanut butter on your Provita, pesto with your pasta salad or olive oil over your salad with avocado.

Indulge in a hot milky drink after dinner. When most people crave something sweet, a steaming mug of Milo or hot chocolate, made with only milk is a wonderfully rich and satisfying alternative to chocolate.

Allow one treat a week, but make it a controlled and conscious decision whether it is a chocolate croissant with your usual mid-morning coffee on a Sunday, or a meal out on Friday night, or simply a small bar of chocolate with the Saturday night movie. This should not off-set your efforts and dedication during the rest of the week, plus it gives you something to look forward to. - Supplied

Join the conversation!

24.com encourages commentary submitted via MyNews24. Contributions of 200 words or more will be considered for publication.

We reserve editorial discretion to decide what will be published.
Read our comments policy for guidelines on contributions.
NEXT ON NEWS24X

Inside News24

 
PARTNER CONTENT
INFOGRAPHIC: New thinking required for retirement

Everything we believe about retirement is fast becoming outdated.

PARTNER CONTENT
WATCH: How education can change a life

A university education gives students the chance to create a better future for themselves, their families and to opportunity achieve their dreams.

/News

Book flights

Compare, Book, Fly

Traffic Alerts
There are new stories on the homepage. Click here to see them.
 
English
Afrikaans
isiZulu

Hello 

Create Profile

Creating your profile will enable you to submit photos and stories to get published on News24.


Please provide a username for your profile page:

This username must be unique, cannot be edited and will be used in the URL to your profile page across the entire 24.com network.

Settings

Location Settings

News24 allows you to edit the display of certain components based on a location. If you wish to personalise the page based on your preferences, please select a location for each component and click "Submit" in order for the changes to take affect.




Facebook Sign-In

Hi News addict,

Join the News24 Community to be involved in breaking the news.

Log in with Facebook to comment and personalise news, weather and listings.