How to beat the winter bulge: 5 winter tips from IsoWhey Nutritionist and Dietitian, Belinda Reynolds

When the weather is cold and wet, and all we really want to do is curl up in bed and reach for our favourite comfort foods, it’s easy for those extra kilos to creep on. The key to beating winter weight gain is nipping it in the bud by maintaining healthy habits all year round. IsoWhey Nutritionist and Dietitian, Belinda Reynolds, gives her top tips to help avoid weight gain this winter.

1. Swap your vices for healthy alternatives 

The below healthy swaps will help you to eat healthier while not giving up the things you love completely. 

• Add extra vegies and remove the pastry from dishes such as pies and quiches 

• Try zucchini noodles as an alternative to pasta and noodles

• Eat chicken breast and/or thigh instead of Chicken Schnitzels

• Pre-Made Sauces are high in sugars and salt, try using mixes of herbs, or even add a small amount of honey and soy sauce for extra flavour. 

• Watch out for Yoghurts as Snacks because they can be full of hidden sugars. Instead eat plain, full-fat, non-flavouredGreek yoghurt

2. Eat more good fat 

Fat in general is not “bad” for you, however when fats have been deep fried or altered in some way, they can become harmful. In addition, they are very high in calories and contribute significantly to your daily calorie intake. Avoid fried foods altogether, plus margarine and meat that is too fatty and charred. Look instead to include avocado, oily fish such as salmon, a little coconut oil, raw almonds, cold pressed virgin olive oil and eggs as some sources of useful fats for your body. Of course, a treat can be good for the soul, and therefore one small serving per week of a food containing bad fats can be ok.

3. Have healthy snacks on hand to beat the 3pm munchies.  

The office vending machine may seem a convenient option to help satisfy your afternoon cravings, however it is certainly not the most ideal for your waist line. In order to avoid reaching for food options which are likely over-processed, high in sugar, bad fat and/or salt, it is important to keep healthy options on hand for when that 3pm hunger sets in. My favourites are raw nuts, natural Greek yoghurt and fresh veggies with hummus or mashed avocado. I also love healthy ready-made snacks like IsoWhey Wholefoods Superfood Snacks as they’re gluten free, dairy free, completely natural, loaded with plenty of extra nutrients from the superfood ingredients and more importantly, they taste amazing!

4. Don’t forget, not all calories are solids

When trying to track our calorie intake, many people forget to consider what’s in their cup. During winter, many of us turn to comforting cups of hot sugary beverages and cream based soups, not realising how much sugar, fat and sodium are in that Grande white chocolate mocha or creamy clam chowder. Try swapping your Starbucks special for an unsweetened coffee with less milk (no cream), and make your own veggie packed soup.  

5. Keep moving

When the temperature drops, it’s all too easy to hit the snooze button and skip that morning workout. In order to transform ‘bad’ habits into new ones you need to commit to your success. The best way to do this is to schedule in all of your exercise sessions into your diary and make it a priority (make sure the family know your schedule – make it ‘your’ time!). Walk whenever you can and get up and move around as much as possible. These incremental blocks of activity add up over a day and contribute to an increased energy usage. It also helps to prevent illness that are related to sitting.