I don’t know about your neighborhood, but where I live right now? It looks like the North freaking Pole – but it’s really the good old MidWest. See what I mean?
Anyhoo, the snow (as beautiful as it is) also comes with cold, and with cold comes less movement.
Whether it’s because you’re snuggling under blankets to stay warm or because you can’t get outside to do your usual workout (like me) or go to the gym, you might find yourself hunkering down on a snow day.
With that in mind (along with my own plight today!), I decided to share some really useful tips I’ve been using to get through my fitness routines.
That way, along with the wind chills, I can avoid the ever-dreaded winter weight gain. It’s all too easy to unconsciously pack on the pounds during winter.
Many of us are more likely to spend most of our time indoors taking part in sedentary activities and eating comfort foods- at least when it comes to the super-cold days, am I right?
If you ask me, the best way to put a stop to winter weight gain is to combat its effects before it even begins.
Try these HOT tips to stop winter weight gain in its tracks:
1. Work out indoors. Whether you purchase yoga DVDs or an elliptical machine, get moving each and every day throughout the winter.
* Take 30 minutes out of your morning to exercise. Feel free to take the weekends off, but if that’s when you have less restraint with your eating habits, take two days off midweek and exercise weekend mornings.
* Make it a couples event. Pop in a salsa DVD each morning and work out with your partner. It’s fun, flirty, and the perfect way for couples to spend quality time together every day.
2. Make meals ahead of time. Sometimes, when the weather is depressing, your desire to cook will vanish. This causes you to reach for the phone and dial the pizza place or Chinese restaurant for delivery. Instead, if you have precooked meals in the fridge, you’ll naturally eat healthier and save money, too!
* On a Sunday afternoon, take the time to prepare two or three meals and freeze them. Make vegetable soup, whole-wheat spaghetti and meatballs, or your favorite casserole and tuck it away in the freezer. Before work, simply let the container defrost and pop onto the stove as soon as you get home.
* If you’re not in a cooking mood, plan several meals for the week and, at the very minimum, group your ingredients together to save a bit of time.
3. Stock healthy snacks. Snacking is inevitable, especially when you’re stuck indoors, evening after evening. You might as well prepare for your snack cravings and stock up on healthy and satisfying snacks.
* Run for the baked goods! Though they’re often laden with calories and fat, you can often find fat-free and low calorie versions at specialty bake shops. Treat yourself to apple pie, angel food, and granola.
* A serving of apple pie generally contains approximately 300 calories. However, this is just approximately 50 to 100 calories more than you would consume eating a Kit Kat bar, Reese’s peanut butter cups, or 6 Oreo cookies. That slice of pie should keep you full for much longer, but keep an eye out for unnecessary saturated and trans fats.
4. Eat party and comfort foods in moderation. Even if your family is consuming heaps of awesome bad-for-you foods, you’ve got a choice to make. Indulge a bit if you must, but for the most part, if you’re trying to ward off the winter weight gain, just keep it reasonable. A controlled amount (say, a single serving) is acceptable as long as you hold yourself accountable in your food tracker.
* Have a glass of water before your meals and load your plates with vegetables, lean meats, and a small amount of fatty foods. Wait 20 minutes after your first plate. If you’re still hungry, reach for a second plate. (FYI: I use this one and almost NEVER actually go for that second plate!).
* If you’re hosting dinner, take charge and prepare calorie conscious meals. Rather than baking a ham for dinner, make lemon herb turkey. Rather than using mayonnaise in your potato salad, go for an Italian potato salad with vinaigrette as the binding agent.
In reality, all it takes to combat the winter weight gain is attention to detail and some indoor activity to keep you fit. By keeping these pointers in mind, you’ll be beach-ready even before the spring season strikes!
Angela Atkinson is a certified trauma counselor and the author of more than 20 books on narcissism, narcissistic abuse recovery, and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic personality disorder and narcissistic abuse in toxic relationships since 2006, she has a popular narcissistic abuse recovery YouTube channel. Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own.
Atkinson offers trauma-informed narcissistic abuse recovery coaching and has certifications in trauma counseling, life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation, and move forward into their genuine desires – into a life that is exactly what they choose for themselves.
Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy.
She offers individual and group coaching for victims and survivors of narcissistic abuse here at QueenBeeing.com and at NarcissisticAbuseRecovery.Online.