Easy ways to drop a few kilos (instead of gain them this Winter)
Winter is well and truly upon us and along with the cooler temperatures and shorter days is the tendency to gain weight as we indulge in hot chocolate, puddings and pies much more frequently. So how can you achieve weight loss success this Winter without too much effort?
1. Get rid of the pastry
Whether it is your favourite croissant, sausage roll at the footy or warm fruit pie on the weekend, high fat, high calorie pastry will quickly add on the kilos if you indulge too regularly. A single serve of puff pastry contains more than 600 calories and 30g of fat, much of which is saturated, which is bad for both the fat in our blood and ultimately our weight. Often poor dietary choices are made when we are presented with tempting foods without any reference point about whether they are a good choice or not. Making a blanket rule about avoiding pastry altogether is an easy way to eliminate much extra fat out of your diet without the need to make the decision each time a tempting pastry treat comes your way.
2. Try a kickstart
Research suggests that when we commit to a relatively strict diet for a short period of time and drop a few kilos quickly, we are more likely to continue to lose weight. It is for this reason we have designed the Shape Me 2 Week Kickstart program – nutritionally balanced eating plans that will support you in losing a couple of kilos quickly, but the right way. With plenty of Winter soups, salads and warming meals, not only will you feel much better when you focus on your diet for 2 weeks but the scales will also be moving in the right direction
3. Quit the calories in drinks
You may love a Chai Latte or a cheeky hot chocolate but the truth is that liquid calories, especially the sugars found in milk and juices add up; we do not eat less because we have consumed them and they result in rapid increases in blood glucose levels which can drive hunger. When you consider that a small hot chocolate can contain as much as 4 teaspoons of sugar or a Chai Latte 6, it is easy to see why skipping these drink in favour of clear tea or black coffee can dramatically reduce your daily calorie intake.
4. Change the times you eat
Who needs a strict diet when all you need to do is limit the number of hours each day that you eat? The simple shift of eating in just 10-12 hours of each day leaves up to 14 hours a day without food which has been shown to have the same benefits when it comes to weight control as formal fasting. So simply aiming for breakfast by 8am, lunch at 12 and your final meal by 6pm will support weight control, without any real limits on what you are eating at these times.
5. Exercise after dinner
Forget early morning sessions that you are likely to skip when it is freezing outside. Instead commit to a short training session or walk after dinner. All you need is 30 minutes and exercising at this time will help to burn off the food consumed at dinner and also keep you out of the house so you are less tempted by Tim Tams as you sit on the lounge and watch TV. And even more powerful is the virtuous feeling you will have when you return, which in turn will help to motivate you to keep focused with your diet and weight loss goals.