Five Tips for Winter Weight Loss

By now you are two weeks deep into your New Years Resolution. At this point you are either killin’ it with your goals, forgotten all about them, or are somewhere in between. Of course, if your goal has to do with weight loss, January is not the most ideal time to start this mission. Not only are humans programmed to eat differently in the winter and to store fat for survival, our Vitamin D and Serotonin levels drop, which are both partially responsible for regulating appetite control (source: The Week). While storing fat for survival isn’t really necessary for the modern person, it’s still coded in us, and can make weight loss at this time more difficult. Not to mention while our ancestors were out fighting the brutal cold, we are inside sitting at our computer moving less. If your resolution (or whatever you’re calling it) has to do with weight loss, then try some of these tips:

Add in more vegetables, whole grains, and protein to naturally crowd out unhealthier056dc8b9-0d45-4361-9623-ac8de532a497 foods. The more you can fill up on healthy, whole foods, the less room you’ll have in your stomach for junk. Everyone is different, so while you may thrive on a high-carb diet, others might do best on a high-protein diet. Experiment for yourself and find what works best for YOUR body. Whatever you find, stick to warm, grounding foods in the winter and try as much as possible to eliminate processed foods, soda, and sugar from your diet to see weight loss results.

Eat more sweet vegetables. If you’re at all like me and get crazy sugar cravings, then try incorporating some sweet vegetables into your diet like carrots, sweet potatoes, winter squash, or beets. I’ve found this helps satisfy the craving, and if it doesn’t, then sneak in a little bit of quality dark chocolate earlier in the day. Because our will power is strongest in the morning, I like to add some cacao nibs to my breakfast smoothie to get that craving out of my system.

infused waterDrink more water. Sometimes when you feel food cravings come on even though you just ate a meal and shouldn’t really be hungry, this can be a sign of dehydration. Try having a tall glass of water before reaching for the snacks, and if you want extra weight loss points, then fancy up you water by infusing it with a lemon slice or some cucumber slices. Lemon water has great benefits for weight loss by helping with digestion and detoxifying the body, but the benefits are greatest when the water is served warm.

Eat more mindfully. How many meals have you consumed in your life without even having a chance to really enjoy or process the meal?  Maybe it’s because you didn’t eat all day and by the time you eat you’re starving, or maybe it’s because your busy schedule doesn’t allow you time to sit down and even smell your coffee, but eating more mindfully means sitting down, chewing your food, breathing as you eat, and really appreciating the meal. It’s not unusual in our fast-paced society to just scarf down a meal (sometimes even on the go!), so just make a bigger effort to give yourself enough time to eat. The slower you eat the greater chance your brain has to catch up and realize when it’s full. This is often the cause for overeating when you eat so fast that your mind doesn’t catch the moment it should be signaling you to stop eating. If you want a book full of tips on how to eat more mindfully, check out this book by Thich Nhat Hanh.

Switch up your workout. I’ve found that switching up my work out has incredible results for weight loss. Changing things up gives your body a challenge and helps you work the various muscles, versus doing the same routine and plateauing with your weight loss. Although I’ve learned by now that abs are truly made in the kitchen, exercise is still important for weight loss, plus mental and physical strength.Sweat Ladies, I cannot stress this enough, DO NOT BE AFRAID TO LIFT WEIGHTS! Weight lifting gets you toned and builds strength without bulking up, not to mention it’s important for bone health. Mix this into your workout at least a couple times a week if possible, and try out some other fun exercises like walking, dancing, barre classes, pilates, swimming, etc. If you don’t really know where to begin with your exercise regime, I like to tell my clients to think back to what activities they loved doing as kids. Quite often the same activities we loved as kids still are fun for us now, especially if you can find a workout buddy to do them with. I’d also like to note that you should listen to your body. If you’re feeling burnt out, or if you just did an intense workout the day before, do not be afraid to do a restorative yoga class or go for an easy walk, something that still gets you moving without overdoing it.

 

If you found this post inspiring, or if you have tips of your own, please share in the comment section! Just remember to keep a positive attitude with your weight loss goals, because weight loss doesn’t just happen over night.
Learn to fall in love with the process and the results will come!

Healthy Holiday Appetizers

I hosted my first Thanksgiving this year and tried to select appetizers that were both healthy and delicious.  Since we are still in a holiday month, I thought it would be nice to share some healthy appetizer ideas to try at your own holiday party.

  1. Shrimp with cocktail sauce
  2. Vegetables with homemade cucumber dip
  3. Soup shots

While cheese and crackers are tasty, there’s such an overload of unhealthy options at parties and events during the holidays that I think it’s nice to serve your guests some healthier, homemade options that are easy to make and are total crowd pleasers.

  1. Shrimp with cocktail sauce is definitely a crowd pleaser. At my Thanksgiving I sautéed the defrosted shrimp for five minutes or so in a skillet with olive oil over medium heat until the shrimp turned pink. Meanwhile, mix the cocktail sauce in a little bowl. For cocktail sauce all you need is ketchup,Worcestershire sauce, horseradish and a squeeze of lemon. These condiments should all be gluten-free, but may depend on the brand you buy. Mix about 1/2 cup ketchup with 2 tablespoons horseradish, a squeeze of lemon and dash of Worcestershire. I honestly played around with my measurements and just got a bit creative until it tasted perfect. To serve place the small bowl of sauce in the middle of a large plate with the shrimp surrounding the bowl on the plate.
  2. Chopped veggies with dip is simple and easy for guests to munch on. Select your vegetables and chop them the day before your party to take one thing off your plate the day of the event. For my homemade cucumber dip, simply combine 1 cup of plain Greek yogurt with finely diced cucumber, chopped fresh dill, chopped green onions and some salt. Mix these ingredients together and serve with the vegetables. Such a healthy alternative to store-bought dip!Tzatziki-700x350_zqqnc9.jpg
  3. I love Pinterest. Lately I’ve been seeing soup served in shot glasses with cut up grilled cheeses as appetizers. I think this idea is super cute, and soup is a great thing to serve guests during these chilly months. Depending on the soup, soup can be pretty simple to make, and can also be made a day or two before your event. Try my roasted carrot soup recipe. It’s so yummy and can be served with cut up panini or grilled cheese.tomato-soup-grilled-cheese-I-howsweeteats.com-8