The last thing you want to do when the temperatures dip is leave your cozy house when you could be eating. But before you leave a dent in the couch this winter, follow these six tips to prevent weight gain.
The East Coast has been hit with a deep freeze. Even Tallahassee, Florida, had the first measurable snowfall in close to 30 years. New York temperatures are expected to plummet into the single digits. The last thing you want to do when the temperatures dip is leave your cozy house when you could be eating comfort foods like mac and cheese, chili, lasagna and freshly baked cookies.
But you may regret giving in to such temptations. So before you leave a dent in the couch this winter, follow these six tips to prevent weight gain:
1. Plan your meals.
Staying organized and planning your meals and snacks can help keep you on track with your calorie intake. Take a few hours over the weekend to select healthy recipes, go food shopping and prepare several meals and snacks so healthy eating will be a no-brainer throughout the busy work week. Stock up on healthy snacks like Greek yogurt, cheese sticks, hummus, nuts, fruit and vegetables.
[See: 11 Winter Produce Picks That Pack a Health Wallop.]
(WTOP/Rachel Nania)
WTOP/Rachel Nania
2. Watch the alcohol.
When you’re stuck indoors, you may be tempted to pour yourself another glass of wine. But women should keep it to one drink a day, and men shouldn’t have more than two, according to government recommendations. One drink is equivalent to 5 fluid ounces of wine, 12 fluid ounces of beer and 1.5 fluid ounces of an 80-proof liquid (like rum or vodka). Each drink provides between 100 and 150 calories, and the calories can add up quickly if you’re drinking over the recommended amount throughout winter.
(Getty Images/Joe Raedle)
Getty Images/Joe Raedle
3. Use simple swaps.
Chili, lasagna, mac and cheese and baked goodies are cold weather favorites, but you can make simple swaps in recipes to help cut back on calories and saturated fat. For example, you can swap a stick of butter in cookie or muffin recipes for 2 tablespoons of Greek yogurt and 1/2 stick of butter. In mac and cheese, you can use less pasta and add diced butternut squash or cauliflower to bulk it up. And, when making lasagna, make a mix that’s half portobello mushrooms and half 90-percent lean ground beef. When making chili, use lean meat (like 90-percent ground beef or ground turkey breast) and add in vegetables like parsnips, carrots and mushrooms. Minimize toppers like cheese and sour cream to help keep calories at bay. Greek yogurt can always replace sour cream in a 1-to-1 ratio. These simple swaps won’t change the delicious flavor, but will shave off calories and make your waistline happy.
[See: 11 Healthy Veggie Recipes That Prove Slow Cookers Are for More Than Meat.]
(AP/Matthew Mead)
AP/Matthew Mead
4. Stay hydrated.
The cold weather is dehydrating! When you become dehydrated, the body sometimes sends out hunger signals. Make sure you’re really hungry, not thirsty, when you’re tempted to eat. Drinking low or no-calorie beverages throughout the day can help you stay hydrated. Water, seltzer water, unsweetened tea and unsweetened coffee are all fluid options. I like to keep a reusable bottle of water next to my desk so I remember to drink when I get busy at work.
(Getty Images/iStockphoto/Helmut Seisenberger)
Getty Images/iStockphoto/Helmut Seisenberger
5. Exercise, exercise, exercise.
Heading outside for a run may be out of the question, but there’s lots you can do to get moving. During one big storm, I couldn’t sit on my butt all day, so I took a few 30- to 45-minute breaks during the day to shovel my driveway. Also, throughout the winter, I play indoor tennis. Those indoor bubbles are mighty warm and still allow me to wear my tennis outfit in sub-zero temperatures. You can also take a walk around an indoor mall or dust off your home workout equipment and start using it again. I find that when I put the stationary bike or elliptical in front of the television to watch the news or a movie, the time flies by. You can also invest in a Peloton; I’ve heard rave reviews and weight-loss success stories from several friends and fellow dietitians who have been dedicated to cycling for several months.
[See: Here’s How Many Calories These 7 Winter Chores Burn.]
(Getty Images/iStockphoto/ElNariz)
Getty Images/iStockphoto/ElNariz
6. Track yourself.
Some folks stay more focused when they track their success. Whether you choose to keep a food diary (digital or on paper), wear a fitness tracker or use an online app is up to you. Recently, I started keeping a diary of my daily exercise with my boyfriend, and we review it together regularly to help motivate each other. No matter which method you choose, being aware of what you eat and drink and how much you exercise can help you maintain a healthy lifestyle and minimize weight gain.
