As the winter chill sets in, a top weight loss expert has shared six straightforward lifestyle changes to help avoid the seasonal weight creep. With the festive season bringing hearty meals, shorter days, and plenty of reasons to stay indoors, it’s easy to pack on a few extra pounds.
Professor Franklin Joseph from Dr Frank’s Weight Loss Clinic believes that adopting small, consistent habits can make all the difference in staying healthy during the colder months.
“Winter doesn’t have to be a time of inevitable weight gain,” said Prof Joseph. He advocates for simple, mindful practices to maintain wellbeing throughout the winter.
He recommends prioritising 10,000 steps daily to keep active during the colder months. “Staying active in winter is key,” he advised, suggesting that walking is an accessible form of exercise that’s gentle on the joints and improves circulation.
If the weather is too harsh for outdoor walks, Prof Joseph suggests pacing indoors, using the stairs, or walking around a local shopping centre. “Regular movement helps to counterbalance the extra calories often consumed during the holiday season.”, reports Surrey Live.
Moreover, Prof Joseph advises loading up on seasonal vegetables to combat the sugars and carbs prevalent in winter comfort foods. He encourages embracing vegetables like squash, Brussels sprouts, and leafy greens that are abundant in the season.
“They’re packed with fibre, which promotes fullness and reduces overeating,” he explained. “Plus, they’re low-calorie, nutrient-dense, and can be prepared in warming, hearty dishes.”
Soups, stews, and roasted vegetable trays are ideal for getting a generous serving of nutrients without piling on the calories.
Stick to a regular sleep schedule as sleep greatly affects metabolism and appetite. “When we’re sleep-deprived, our hunger hormones – ghrelin and leptin – go out of balance, leading to cravings for high-calorie foods,” Prof Joseph noted.
He suggests aiming for seven to eight hours of sleep each night to maintain hormonal and metabolic balance. “Good sleep hygiene, like keeping a regular bedtime, turning off electronics, and creating a relaxing pre-sleep routine, can make a world of difference,” he advised.
Be cautious of liquid calories during the colder months. Hot chocolate, creamy lattes, and seasonal drinks may be tempting but are often loaded with sugar and calories.
“A typical flavoured latte or hot chocolate can easily add 200 to 400 calories to your daily intake,” Prof Joseph cautioned. Instead, he recommends choosing herbal teas, black coffee, or simply hot water with lemon for comforting beverages that don’t come with added sugars and fats.
Lastly, practice portion control, particularly at festive gatherings. Winter festivities often lead to overindulgence.
“It’s easy to lose track of portions during holiday meals, especially with so many delicious options on offer,” Prof Joseph remarked.
He recommends the use of a smaller plate, filling half with veggies, and tasting just a bit of each dish instead of piling everything on. “This helps keep portions manageable and allows you to enjoy your favourite foods without overdoing it,” he explained.
It’s also crucial to keep stress at bay during the festive period, which can trigger emotional eating due to social obligations and seasonal strains. “Stress hormones like cortisol can increase cravings for sugary, high-calorie foods,” Professor Joseph said.
Finding time to unwind is key, he indicates, suggesting activities such as meditation, reading, or light exercise. “Managing stress in healthy ways can reduce the temptation to turn to food for comfort,” he stated.