Zillan Neiron, OGAM’s dietitian, has the following advice to assist in avoiding winter weight gain

  • DRINK WATER.

You’ve heard this one too many times. But the truth is drinking water helps in numerous ways. An adult study showed those who drank 500ml of water before every meal, while following a low calorie diet, had an overall reduced appetite.1

We tend to snack unnecessarily when we mistake thirst for hunger. Stay on top of your hydration by carrying a water bottle with you and sipping on it throughout the day. Aim to finish a bottle of water before lunchtime for a head start. Substitute all your soft drinks, sports drinks and coconut waters to aim for 6-8 glasses (2 Litres) of water per day.

  • EXERCISE EXERCISE EXERCISE

Get moving and get your metabolism going. Exercise burns calories whatever you choose to do. Aim for every second day and COMMIT.

Remember to find something that you will find enjoyable and at a convenient location and time for you. Exercise will not only help you maintain but shed some weight it will lift your mood.

  •  AVOID SWEETS AND CHOCOLATE

Just say no. Don’t buy them. Get rid of your stock at home, work or car. Chocolates and sweets contain no nutrients only calories in the form of fat and sugar. When you’re feeling peckish opt for a piece of fruit, nuts, a tub of yoghurt, cut up vegetables with low fat ricotta, cottage cheese or hummus.  Make your calories count and be selective with what you put into your body.

  •  EAT BREAKFAST – CHOOSE OATS

Get some oats into you in the morning – it’ll warm you up, get your metabolism and digestive system started and prevent you from gorging in the afternoon. Oats contain soluble fibre which help reduce high cholesterol levels, and insoluble fibre to help prevent constipation and keep you regular. Cook oats in the microwave if you’re on the run, or preferably on the stove with skim milk, soy milk or water and a pinch of cinnamon. Add some berries, nuts, banana, rhubarb or sultanas for a tastier and even more nutritious antioxidant packed breakfast.

  •  SOUP IT UP

Cold? We tend to eat more to warm up. Fill up on soup. Make a pot of vegetable, lentil, pea, minestrone or pumpkin soup or buy some ready made from your local supermarket. Ensure you check the nutrition information panel and ingredients list at the back of the packet and choose ones without any sources of fat, such as cream and butter.

 

References:

Elizabeth A. Dennis, Ana Laura Dengo, Dana L. Comber, Kyle D. Flack, Jyoti Savla, Kevin P. Davy and Brenda M. Davy (February 2010),
“Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults”, Obesity 18 (2): 300-307