Five ways to avoid weight gain when it’s coldPosted on: 13 February 2018 by 50connect editorial
With icy temperatures and chilly winds, the pounds tend to pile on. Nutritional Therapist Hannah Braye advices how to keep the weight off.
Winter is a time when we tend to spend more time indoors, move less and eat heavier, larger meals. It’s only natural that we might put on a little extra insulation over the winter months. However, maintaining healthy eating and lifestyle habits over winter is important for weight management, and our general health. Plus it can help boost body confidence when we’re thinking of dusting off that bathing suit come spring or summer. Below are some top tips to stay trim this winter.
High protein breakfast
Many people’s breakfasts tend to be carb heavy and nutrient poor, often consisting of sugary cereals and toast. Studies have shown that consuming a high protein breakfast can help improve appetite control, food intake, and body composition and may decrease snacking later in the day. In particular, breakfasts containing eggs may help enhance weight loss, as part of an energy-deficient diet, so get scrambling!
Look after your gut bacteria
There is increasing evidence indicating that our gut bacteria are involved in the control of body weight. It appears that the gut flora of an obese individual differs from a lean individual, and there is potential for live bacteria supplements to improve the gut flora and possibly increase weight loss. Lepicol Lighter is a unique new high fibre, supplement, designed to help aid weight loss.
Did you know that cortisol and other stress hormones act to control both food intake and energy expenditure. In particular, stress hormones are known to increase the consumption of foods high in fat and sugar, particularly in women. High stress levels can lead to weight gain around the middle in particular (known as VAT - visceral adipose tissue). VAT carries with it a number of increased health risks. Reducing stress is therefore important for both weight management and long-term health. Eating well, limiting caffeine and alcohol and getting good sleep is important. As is taking time out for yourself and asking for help when it’s needed.
Stop counting calories and just eat real food
Research has demonstrated that dieting, or the restriction of caloric intake, does not lead to long-term weight loss, but instead increases cortisol levels and perceived stress – two factors that are known to cause weight gain. Instead of fixating on calories or restricting yourself so you feel deprived, focus on eating whole, nutritious, unprocessed foods. Aim for 2 pieces of fruit and at least 5 vegetables a day - a rainbow of different colours. Switch to fibre rich whole grain rice, bread and pasta, and include good quality protein each time you eat (such as eggs, nuts, seeds, fish, seafood, lentils, beans, chickpeas, organic meat, quinoa and fermented tofu). Healthy food can be delicious, so get creative in the kitchen.
Make exercise fun
Moving more is key to maintaining a healthy weight (and our general fitness). But who says that exercise has to be endless hours sweating on the treadmill at a smelly old gym. MoveGB is a platform listing local exercise classes of all types, from yoga, swimming, dance, martial arts, boot camps and many more. Pay a weekly subscription and you can attend a variety in your area, making it easy to discover new classes and try new things. Exercising with a friend is also a great strategy. Not only is it more fun, but you’re also less likely to make excuses when someone else is relying on you to turn up.
For more information, visit Lepicol
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