Eat wisely to stop winter weight gain

Most people put on 1-2kg during winter, which mainly comes down to a general lack of activity during the colder months and a tendency to eat more comfort foods. However, our bodies do also like to store a bit more fat because that's how it defends itself against the cold.

So how do we manage this and not let it get out of control? First, we need to get out of the mind-set that it's winter and it's OK to eat all the comfort foods. If you maintain your weight you'll be ahead of the game when summer comes.

One way to monitor yourself is to regularly wear your fitted pants, or another piece of tight clothing, to keep you on track and see how your body might be changing. We all have our 'skinny' and 'fat' jeans so use them to track where you might be at any time.

Because 1-2kg is not a lot on the scales we can be less inclined to notice but the way in which your clothes fit is a sure fire way to do a reality check.

If the colder weather dampens your enthusiasm to go outside to exercise, find activities you enjoy and can do inside.

Join a gym, swim in an indoor heated pool, or invest in some home equipment. Try your local library as they often have low-cost DVDs for hire and you can find some workouts to do at home with no equipment.

Another culprit is TV snacking.

As nice as it is to snuggle up on the couch under a blanket at watching television, make sure you don't link this to an increase of unhealthy drinks or snacks.

The television acts as a distraction and you are less aware of how much food you have consumed. You are welcome to enjoy a snack but watch your portion sizes and choose snacks wisely. Air-popped popcorn can be a healthy alternative, or a vegetable-based cup of soup.

A common problem I see with clients is they confuse thirst with hunger.

If nothing you eat seems to satisfy you, or if you've eaten and are still feeling hungry an hour later, it's likely you are thirsty, not hungry.

To get around this, have a glass of water and wait 10 minutes to see if you are still feeling peckish.

We need to keep our fluid levels up during winter and if you find cold water too hard to bear, try warm water, herbal tea, or low-calorie soups. If you don't have a problem with cold water but want some flavour, add some lemon juice, mint leaves - or there is a range of sugar-free mixes you can add.

If you need assistance in selecting meals appropriate to you and your family during winter you can contact me for a personalised meal plan.

Together we will make it through the winter and break that winter weight gain cycle.

Fit 4 Consumption is a personalised nutrition service providing nutritional meal plans for individuals and families.

Plans will be tailored to the individuals likes/dislikes, time commitments, exercise and training and lifestyle.

Sheena can be contacted on 021 152 3262 or emailed at sheena@fit4consumption.co.nz.