There’s no question it’s easier to make healthy choices in spring and summer with an abundance of produce in season and ideal weather to be active. But come the cold, harsh months of winter, eating clean and slimming down can seem a whole lot more challenging. Here are a few common winter weight-loss hurdles and how to dodge them.
1. Temptation is everywhere.
Hot chocolate, creamy soups, mashed potatoes, macaroni and cheese — ’tis the season for comfort foods. If you’re not careful, you may slip into the mindset that all indulgences are “bad,” says health and lifestyle coach Sheila Viers — and once you start labeling your food choices as “good” and “bad,” every decision becomes a loaded one.
Instead of sweating over all the dietary “shoulds,” try making food choices that are right for you. “Maybe you plan ahead,” Viers suggests, so you are deciding in advance when you want to indulge (like at the Friday night potluck, for example). Or maybe you choose one small indulgence per day (say, a few squares of high-quality dark chocolate) to satisfy your sweet tooth. “The important thing is that the decision feels good to you.”
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2. You’re fighting the urge to hibernate.
Between the snow and ice, and shorter, darker days, winter is enough to tank your motivation to exercise. Who wants to venture out into the freezing weather to go for a run, or to the gym when it’s so cozy at home? Luckily, you don’t have to leave your living room to get in a killer sweat sesh (promise). There are tons of great workout videos online. “You can put a couple together,” says Viers. “Or split them up, with 10 minutes before work and 10 minutes in the evening.”
Common weight-loss hurdles pop up when the temperature drops.
3. You’re loading up on salt.
If you’re eating less fresh food in the winter months, you’re probably eating more packaged and processed foods (think canned veggies and soups, pasta, bread, chips and crackers), which can be sneaky sources of sodium.
Even if you’re keeping your calorie intake in check, water weight can make you feel bloated and sluggish. Viers’ advice: Hydrate as much as you can. Adding potassium-rich foods, like avocados, bananas, tomatoes, sweet potatoes and coconut water, to your diet may help, too, because they help regulate sodium levels in your body.
4. Raw veggies seem so unappealing.
Let’s face it: When you’re feeling cold, your belly isn’t exactly rumbling for kale. Soups and stews are a great way to get vegetables; you just have to choose wisely, says Viers: “A soup with a cream base is more likely to contain more calories, for example, so you can opt for broth-based soups.” And if you’re turned off by cold salad, try roasting sweet potatoes, peppers, parsnips, carrots, asparagus and Brussels sprouts.
Don’t forget about warm fruits either. They can be a delicious and healthy winter treat. You can bake or roast peaches, pears, plums or even cherries, and eat them with a little drizzle of honey or cinnamon, or a dollop of whipped cream.
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10 small, healthy things you should do for yourself every day
1. Find one small way to add more steps to your day.
Martha Gulati, M.D., a cardiologist and editor-in-chief of the American College of Cardiology’s CardioSmart, confirms that we sit too much. Get closer to your 10,000 daily steps by parking at the end of the office parking lot; getting off the bus or subway one stop earlier; doing 10 jumping jacks between video calls; or taking the stairs instead of the elevator or escalator.
2. Just be — even for five minutes a day.
Pure Yoga instructor Alison O’Connor believes in spending time alone every day. “Taking a few minutes for yourself — away from social media, work, entertainment and anyone who demands something from you — can go a long way toward mental health.”
3. Make sleep a top priority.
The average adult needs seven to nine hours of sleep each night in order to stave off depression and keep stress hormones at bay, preventing overeating, crabby moods, succumbing to sugar cravings, and inflammation.
4. Refill your water bottle.
Water is, quite simply, essential. It helps your skin look fresh, flushes toxins from your body, helps maintain healthy bowel functions and keeps muscles from fatigue.
5. Take a few deep breaths.
According to Gulati, remembering to pause periodically and spend one full minute focused on deep breathing and positive energy can help you cope better with anxiety and stress and ground you in the present.
6. Wear something you love.
Feeling confident and happy can come from knowing you look good, says Forever Freckled stylist Carrie Greenberg. “Dust off classic pieces and consider investing in some great new accessories,” she says. Make it a point to wear something that makes you feel fantastic every single day.
7. Make something in the kitchen.
New York-based personal chef and fitness instructor Alyssa Gagarin says cooking your own food “gives you full control over what’s going into your body.” Load up on fruits, veggies, whole grains, eggs, meats, seafood, nuts, seeds and legumes—and stop eating once you’re full.
8. Deliberately choose a healthy ingredient.
Even if you aren’t able to prepare your own meals, Gulati suggests mindfully choosing at least one healthy meal or snack a day. Reach for the banana in the office fruit bowl, or add one more veggie to your chicken Caesar salad.
9. Pay attention to your needs.
Ellen Friedrichs, a Brooklyn, New York-based health and sexuality educator, says we need to assess our needs, moment to moment. Do you really need those potato chips, or are you just thirsty for a big glass of water? You’re exhausted—RSVP “no” to that cocktail party. Feeling distant from your partner lately? Suggest a date night.
10. Tell the truth as often as you can.
“Acting with integrity — where all of your words and actions align with your core beliefs — brings peace of mind and a sense of freedom,” O’Connor says. This may seem challenging, but she believes that lying or ignoring your principles could make you sick, both mentally and physically.
(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)
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