1. Cook at home
Rather than getting takeaway every night, focus on home cooking. This way you can see exactly what goes into your food, you’ll be able to make healthier choices, and control portion sizes.
2.Increase your protein intake and keep carbs under control
During the cooler months we turn to comfort foods, which usually come in the form of hot carbs. However, eating too many carbohydrates combined with little exercise can result in weight gain.
To do so focus on:
- Balancing the macronutrients in your meals in terms of protein, fats and carbs because having the correct mix of all three macronutrients will help to prevent overeating and increase satiety.
- Eating protein like eggs, chicken, yoghurt, lean meat, fish, tofu, legumes, nuts and seeds at each meal and snack to keep appetite under control.
- Using the right fats. Fats are a great way to increase satiety. Prioritize by using extra virgin olive oil, avocado, tahini paste, raw nuts and seeds
- Avoiding excess carbohydrates like pastries, bread, rice, potato, pasta and corn.
Lina’s & Dina’s diet center is always making sure to provide you with well balanced meals to ensure you a healthy lifestyle journey.
3. Focus on fiber
Fiber is massively important for helping to keep us full and keep our bowels functioning optimally, as this is what we really need when we’re less active and craving more food during winter.So aim for at least 30 grams of fiber daily for satiety and focus on fiber-rich foods like fruit, veggies, legumes, whole grains, nuts and seeds.
4. Eat more veggies
Increasing your veggie intake doesn’t have to mean eating a bowl of steamed broccoli for dinner. It’s about cooking a variety of veggies in different ways and combinations.
So aim for half a plate of vegetables at each meal.
5. Plan ahead
Be prepared. Prepare breakfast the night before if you know you have an early start, make enough salad for lunch when cooking dinner, and have healthy snacks handy — such as raw fruit and nut balls, natural yoghurt, fresh fruit, seed and nut mixes, homemade dips and vegetables.
6. Move your body
Yes, it’s hard to go out into the cold and go for a run, but there are countless other ways to exercise and move your body in comfort.
- Try yoga or Pilates at home, a swim in an indoor heated pool, or a treadmill run in a temperature-controlled gym.
- Prioritize movement, schedule it in as a necessary part of your day.
- Schedule exercise just as you would an important work meeting.
7. Stay hydrated
Water is something we can forget about over the cooler months as we sweat and move less, but drinking enough water is just as important in winter as it is during summer.
Drink at least 1.5-2 liters of water daily to help with metabolism and keeping appetite in check.
8. Practice mindful eating
While it is time efficient, eating in a rush can cause digestion issues, as well as feeling unsatisfied or hungry after a meal.
Mindful eating not only allows you to enjoy your food and all the flavors, but also helps you digest food properly and tune into your hunger signals. This, in turn, can help prevent overeating and support weight management.
So eat mindfully and until satisfied, not overly full.
9. Seek healthy alternatives
We all love comfort foods like chocolate, baked desserts and creamy pasta, and there are many ways to make all these healthier like:
- If you feel like crumbed fish, use an almond meal or coconut flake crumb.
- If you want a creamy curry, use thick yoghurt.
- If you want a warming dessert, use fruit as the base for example, poached pear or roasted apple.
10. Be consistent
Be consistent with the above tips, realistic with what you are doing and make sure it’s manageable and enjoyable and treat yourself in moderation.