Top 5 Tips to Lose Winter Weight
It’s been a long, cold winter here in the Hudson Valley. Have you found that you’ve gained a few extra pounds? Did you know it’s actually natural to gain a few pounds over the winter? The body instinctively craves heavier foods to help keep in balance over the cold, harsh winter. However, indulging over the holidays, along with being less active may result in gaining more than a few extra pounds! With spring around the corner, (yes, it’s really true!) here are some simple tips to help you lose those unwanted pounds and keep it off!
1. Kick the Sugar Habit.
The dangers of sugar are becoming more widely known. The smallest amount can lead to cravings for more. After consuming sugar the blood sugar initially rises, then insulin is pumped out to prevent the blood sugar levels from getting too high. Next thing you know, your blood sugar levels crash. Your adrenals pump out stress hormones including adrenaline and cortisol and you find yourself feeling irritable, anxious and hungry. Increased levels of the stress hormone cortisol in the blood, sends the message to store fat. Your body is told, “This is an emergency! You may never eat again, so hold onto everything you’ve got!” This is of course the wrong signal to give your body if you are trying to lose weight. The simplest way to kick the craving for serious sweets is to have milder natural sugars in the form of sweet root vegetables throughout the day. Roasted yams, carrots and parsnips are wonderful in the cold of winter. After roasting a big batch they will keep in the fridge for a few days. For a delicious and satisfying meal try roasted vegetables with brown rice and tahini. Having milder forms of sugar throughout the day will keep you from craving that big sugar kick.
2. Balanced Protein
Unlike sugars, protein stimulates the production of glucagon, which prevents the production of insulin and signals the body to release fat stores for energy. This is why when trying to lose weight and balance blood sugar levels, it is so important to include a small serving of protein with all your meals and snacks. Try a handful of walnuts with an apple, hummus with carrot sticks, or a hard boiled egg with whole grain toast.
3. Feel it in Your Gut
It is essential to have a diverse teeming culture of good bacteria in the gut. There is a direct link between the gut and the brain and more and more research shows that having a healthy gut means having a healthy brain. Beyond that, it has been shown that certain bacteria assist the body in metabolizing food quickly, helping you to lose weight. It is also an important factor in healing digestive disorders such as irritable bowel syndrome and leaky gut. It is possible to supplement with a high quality probiotic, but what may be even more effective is to add a traditional fermented food into your diet. Every culture has their signature, fermented food. Try raw sauerkraut, kimchi or fermented goat kefir.
These foods will help to replenish the gut with healthy bacteria and will lead to a greater feeling of wellbeing.
4. Omega-3 Fats
The Standard American Diet, full of processed sugars and the wrong type of fats, leads to increased inflammation in the body. Increased inflammation is a major factor in obesity. One of the simplest things you can do to reduce inflammation in the body is by supplementing with Omega-3 fats. A high quality omega-3 fish oil supplement can go a long way in reducing inflammation and also can improve your skin and hair as well as elevate your mood.
5. The 90/10 Philosophy
If you find yourself feeling like you’ve “fallen off the wagon”, remember the 90/10 rule. Ninety percent of the time, eat clean nourishing foods, and 10 percent of the time, allow yourself to eat whatever you want. The guilt and negative self-talk that comes with feelings of failure are far more toxic than anything you could put between your lips. It’s not about being perfect. In fact, it’s about embracing the journey and your humanity. Love yourself now, just as you are, and give yourself room for whatever it is you desire.
Follow these five steps and you can achieve your highest goals.