How To Avoid Gaining Weight This Winter
To be honest, Christmas is not the time to start a new healthy lifestyle or a diet. Anyway, it doesn’t have to be the time to ruin all your hard work. While we are all for indulging a little over the holidays, it can be easy to take that too far and you will end up starting the new year with some extra pounds. Here are our top tips how to avoid putting on weight during the cold months, whilst still enjoying the holidays.
How to get started? Start every morning with a protein shake using VENUSPRO or VGANFUEL-LEAN (vegan protein powder option) powder within an hour of waking. Eat low-sugar impact every four to six hours. Stop eating three hours before bed. If you've got bedtime munchies, evaluate your food journal to determine whether you ate enough and the right foods.
#1 Say “no“ to food-pushers
„You are so skinny, take a little bit more!“ “But it’s Christmas!“ “Just have one.” Your grandma won’t stop until you accept a piece of cake, right? Instead of providing diet support, it seems like your relatives or friends are trying to commit diet sabotage. However, it is absolutely okay to respectfully decline. Just say “I’m full” or “I need a break”. This should be enough for friends and family members to back off.
#2 Eat healthy before the dinner party
Don’t go to a party when you’re starving. Try to have a healthy snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate. If you want to indulge, try to eat only veggies and fruit during the day.
#3 Keep your fridge and kitchen cupboards well stocked
To avoid mindless binge eating and cravings, make sure to keep your kitchen cupboards stocked well with healthy foods. This allows you to prepare a quick but nutritious meal.
#4 Stay hydrated
You can also curb your appetite by keeping yourself hydrated all day. Drink at least 1,5 liters or eight glasses of water every day. The more the better. You can do this by regularly keeping a jug of water near you whether you are at home or at work.
#5 Bring a healthy side dish
Rather than eating nothing at a friend’s party, bring a healthy side dish like a salad, veggie soup or a healthy desert. If there are just high-calorie-foods available, you know there’s a healthy alternative to fall back on.
#6 Don’t drink your calories
Nothing warms you up like a steaming mug of hot chocolate during winter—but the calorie count can be hard to swallow. Cafe Latte and hot chocolate with whipped cream can add a lot of calories to your diet. Stick to regular coffee or tea without any kind of sugar.
#7 Get your vitamins
Keep your body healthy all throughout the season by consuming foods high in vitamins and minerals. Look out for winter veggies such as beetroot, cauliflower, kale and brussels sprouts. They’re filling as well as nutritious, so they will help you resist a second serving of desert.
#8 Christmas is more than just a food event
Don’t look at the winter season as just an ongoing food festival. The best part of Christmas is being with your family and friends. Whether you’re at a small dinner or a big party, take your mind off of food and focus on the people you love, having fun and good conversations.
#9 Eat slowly and enjoy
It takes about 20 minutes for your stomach to signal the brain that you’re full. Enjoy each bite and make sure you don’t rush – you never know, you may be too full! This allows your mind and body to take in only the necessary amounts of calories needed to function well by the time your brain tells you you’re already full.
#10 Keep your workout routine
Cold weather and shorter days don’t mean you have to stop exercising completely. Schedule your exercise just like you would any normal meeting or event. Stay active with outdoor winter sports like skiing, snowboarding, hiking or even sledding. Put on some warm clothes and jog around the neighborhood, or just take a walk. If you’re not a fan of winter sports, sign up for some HIIT or Pilates sessions at your gym. Most fitness centers have heated swimming pools and indoor tennis courts. If you’d rather stay at home, do some bodyweight or Youtube workouts.
#11 Watch the sauces
Try and avoid the creamy sauces that are offered. They are loaded with fat and sugar, and you don’t really need them.
#12 Don’t buy too much food
Are your cupboards stocked with excessive amounts of Christmas sweets, chocolates and cookies? This is not very supporting. Purchase only what you need and try to avoid buying unhealthy stuff.
#13 Cut back on alcohol
The holiday season should not be seen as an excuse to binge-drink. Limit your alcohol intake as much as possible. As we know, holiday parties include high-calorie beverages such as mulled wine or liquors. While it may be alright to have a drink or two once in a while, it is important to remember that alcoholic beverages contain a lot of calories. Plus, alcohol can also reduce inhibitions and trigger mindless eating. Instead of downing glasses of sweet punch, try having a wine spritzer and water at parties.
#14 Avoid “all or nothing” thinking
It’s important that you allow yourself some treats now and then. Otherwise, you’ll end up craving it so much that you’ll eventually over eat and feel guilty about it. It turns into a vicious cycle of deprivation, overeating and guilt. Enjoy good-quality treats in controlled amounts, but balance them with healthy foods.
#15 Go for a walk
Walking helps with digestion, so make it a point to take a walk after big meals or family dinners. Even if it’s a leisurely walk, you’ll still burn calories. It’s also a great way to spend time with your family and friends.
#16 Reduce stress
The holiday season can be stressful keeping up with family get-togethers and pre-Christmas present shopping. Unfortunately, stress can cause weight gain and mindless eating. Calm down! The holidays don’t have to be perfect. Try some relaxation techniques over the festive season, such as deep breathing, meditation and yoga or take a bath with calming essential oils.
#17 Go green
Skip the high-sugar impact latte for a calming cup of hot green tea, which crushes hunger and cravings. Sipping green tea throughout the day also generates body heat so you stay warm and burn more fat. One study found green tea improves energy expenditure and fat oxidation.
- Eat filling, overnight-oats with VENUSPRO & cinnamon for breakfast
- Limit alcohol and high-calorie foods to one night a week
- Enjoy a salad or vegetable soup before dinner
- Exercise in the evening instead of the morning
- Take SHRED & ENERGIZE before your workout
- Do not stop doing your regular exercise routine
- Fill your plates with vegetables
- Drink two to three green teas a day
- Enjoy a baked apple instead of an apple pie