Winter-proof your waistline

Research shows that during winter the average person can gain up to 3kg! Outsmart nature and avoid unwanted weight gain.

“The difference between a summer and winter menu could easily add up to 1200 to 2100 kilojoules per day,” says dietitian Maryke van Zyl. This means we eat at least one extra meal per day. “It’s our body’s natural tendency to conserve heat and this means holding on to as much body fat as possible. We also tend to eat bulky and warming foods, forsaking fresh fruit and salads,” says dietitian Ashleigh Caradas. Combat winter weight gain with these simple strategies:

1. Be snack savvy

Nibbling is a typical winter eating behaviour so it’s important you stock up on high protein, low kilojoule snacks. “Try munching on a few raw nuts, or grab a yoghurt, a boiled egg or a small block of low-fat cheese. For a warming snack, try a milky cup of Chai tea, a Latté or a cup of veggie soup,” says Caradas.

2. Control your hormones

Leptin is a protein hormone that regulates food intake and appetite control. “Food intake is usually greatest when serum (blood) leptin levels are low. Research done in hamsters and woodchucks showed that food intake increased when leptin was low, causing weight gain,” says van Zyl. To stabilise your leptin levels eat low GI carbohydrates throughout the day. Try wholegrain and seeded breads, pumpernickel and sourdough rye, brown rice, whole-wheat pasta, barley, buckwheat and legumes such as chickpeas, green peas, lentils and butterbeans.

3. Soak up the sun

Not only does a lack of sunlight trigger depression, it can cause you to crave sweets and carbohydrates. In a study of 3500 subjects, researchers at the University of Nottingham, in the UK found that sunlight increased fat activity which causes you to burn kilojoules. Simply spend an hour or two in the sun each day to help control cravings and boost your mood.

4. Drink plenty H2O

Many people make the mistake of sacrificing their water intake during winter. “Dehydration can make you hungrier and it can also slow your metabolism,” says Caradas. Store bottled water out of the fridge so that you don’t have to drink ice cold water on a chilly day. “Hot beverages work well too. Try hot water with lemon juice or sip on tea throughout the day,” she suggests.

5. Workout for 30 mins

Don’t let the cold sabotage your exercise routine. According to a University of Texas study just half an hour of physical activity is enough to provide a significant mood boost and stop you from consuming unnecessary kilojoules. If you’re used to an outdoor routine, layer up so that you can peel the layers off as you warm up and add some strength training to your winter regime to help pep up your metabolism.

6. Try a supplement

“Sugar and carbohydrate cravings are sometimes linked to nutritional deficiencies and a simple sugar balancing supplement can help stabilise you and prevent hunger pangs and cravings for comfort foods,” says Caradas. She suggests sugar balancing supplements that contain chromium, magnesium, vanadium and essential fatty acids.

Try:

Breakfast: Start your day with an unrefined cooked porridge like oats with cinnamon, stewed fruit and nuts or seeds.
Main meals: Steam vegetables or make vegetable stews. You can steam, boil, stew or roast with no oil or only small amounts (1 teaspoon) and add tomato based sauces, spices, fresh onion, garlic, ginger and fresh herbs for flavour instead of butter, cream or milk based sauces.
Dessert: Stew fruit with fat-free yoghurts or low-fat custard for dessert, instead of having a baked dessert.
Drinks: Have herbal teas, low-fat hot chocolate made with fat-free milk and skinny coffee drinks.
Snacks: A small handful of dried fruit, fresh fruit, fat-free yoghurts or some vegetable soup instead of fat-laden baked goods like biscuits and rusks.