We spoke with Alexa Towesey, IsoWhey Sports Expert, athlete, celebrity trainer and founder of Creating Curves, to find out how to keep in shape and outsmart your winter cravings throughout the winter.
Winter is all about layering up with cosy knits, scarves, tights and coats. But there’s one layer you definitely don’t want to add, and that’s the dreaded winter weight gain that can come with all those cosy nights in, missed gym classes and stodgy comfort food. There’s a good reason to stay in shape during winter, beyond making the prospect of swimsuits less terrifying, come summer. According to Swedish research, as little as one month of overeating and being less active can have weight gain effects that last for years afterwards! Thankfully, there’s plenty you can do to ward off winter weight gain, as our experts reveal.
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Treat workouts like client meetings
You may have the best of intentions to get to the gym, but if you don’t have concrete plans in place, a night snuggled up on the sofa may well win out. The secret is to treat your workouts like you would an important client or work meeting. Mark them in your diary, highlight them – then stick to them! “You wouldn’t cancel on a client at the last minute so why cancel on yourself,” says Lauren Hannaford, IsoWhey® Sports athlete former elite gymnast turned health and fitness professional and national gymnastics coach. “Your goals are just as important as your clients.” Even allocating just three 30 minute non-negotiable workouts a week will give you results.
Outsmart your winter cravings
The siren song of pasta, lasagne, roast potatoes and other hearty food can be hard to resist in the cooler months. Having lighter alternatives already prepped and ready to eat makes it easier to make a healthy choice. “Some people like to organise their food each night, others like to do it in bulk on a Sunday afternoon,” says Alexa Towersey, athlete, celebrity trainer and founder of Creating Curves. “Try pre-cooking your protein, pre-chopping your vegetables and portion them out into containers, so when you get hungry all you need to do is chuck veges in a pot or stir-fry them.” Also, keep healthy snacks on hand in your bag, car and desk drawer, so you’re not tempted to make bad food choices. “It’s all about setting yourself up for success and not giving yourself any more excuses than you already have,” says Towersey.
Make exercise appealing
Cold, wet and dark conditions aren’t the most pleasant to exercise in, so boost your motivation by making your workout enjoyable in other ways. “The night before a workout, get out your favourite workout gear so that you are excited to put it on because it makes you feel good,” suggests Hannaford. “I always put on an extra layer to begin with because it is much easier to take a layer off once you heat up, than it is to get out the door if you’re freezing.” Recruiting a workout buddy is another way to make chilly season workouts more enjoyable, and can help you stay on track to achieving your fitness goals. “Keep checking in with each other daily to share any tips, inspiration or thoughts,” suggests Hannaford.
Do an appetite check before you eat
“Eat when you are hungry, as opposed to eating for the sake of it,” urges Towersey. Before you reach for a second helping or yet another snack, check in with your appetite and ask yourself if you’re actually hungry. If you’re eating for that cosy, full feeling, try a warm drink or hot shower or bath instead. Also, aim to fill your plate with nutrient-dense foods like lean protein, legumes and vegetables, which will keep you fuller for longer. “Eating ‘real’ food allows you to regulate your appetite naturally so there is no need to calorie count or measure,” says Towersey. “As a guideline for females, aim for a palm-sized portion of protein, a thumb-sized portion of good fats, and as many green vegetables as your heart desires.”
