The days are shorter and the mornings are chillier and darker. The Southern Hemisphere is in its winter season and we can brace ourselves for colder days to come. The flu season is also in full swing and strengthening our immune systems while also keeping warm is priority too. We all want to cosy up under a warm fleece blanket, our heaters on, with a piping hot mug of hot chocolate in hand (with the little marshmallows in it, obviously) while enjoying our favourite comfort foods in front of the TV. While the idea of these relaxed winter nights sound tranquil, winter unfortunately also brings with it an unwelcome guest- Winter weight gain!

It is common for many of us to put on some weight during winter due to being less physically active and enjoying all our hearty, comfort foods as well as increasing the intake of our daily amount of coffee, tea and hot chocolate cups in order to stay warm.

Scientifically, our bodies naturally produce heat through the process called thermogenesis and for mammals that is done through using energy in order to retain our body’s natural basal metabolic rate-which is the number of calories you burn as your body performs basic (basal) life-sustaining functions. We use the food that we eat to ensure a sustained normal body temperature and perform metabolic functions which is no surprise that in winter we will want to produce “more heat” by eating more as the temperatures in weather drop. Since there is no escaping winter, and we unfortunately still don’t have a magic pill for overnight weight loss, what we can do is to be more Mindful of what and how much we’re eating and how much physical movement we are getting in during these winter months.

Here are a few PRACTICAL tips as to how to keep the kilos at bay during winter:

• Be Mindful of the number of tea, coffee or hot chocolate cups you are consuming. It is easier to reach for our hot beverages in winter and ignore cold water completely, so try to swop one cup of tea, coffee, hot chocolate for a plain mug of warm water-add a lemon for zest and a vitamin C boost! Try to keep up with your daily intake of 2L of plain water a day.
• When you do have your choice of warm beverages try to keep the addition of teaspoons of sugar to a minimum or forego sugar altogether.
• Do not skip breakfast! Having breakfast in the morning has been proven to assist with weight management as you stabilise your energy and blood sugar levels after your body has been in a fasted state during your sleep.

Have a hearty warm bowl of oats which is high in soluble fibre and assists with lowering cholesterol. You can mix up your bowl of oats by adding a little bit of honey, some cinnamon and slice up a banana.

• South African food-based dietary guidelines recommend that we have 2 fruits and 3 vegetables a day for a healthy diet so continue having the fruits and vegetables that are in season in these recommended amounts. Not only does this ensure that you do not pack on the kilos, but it also helps with boosting your immune system as fruits and vegetables contain vitamins and minerals that allow us to be able to keep the winter bugs and the flu at bay. In addition to your fresh fruits and vegetables, you can add a multivitamin from your local pharmacy for added immune strength.

• With the mornings darker and colder, it can be daunting to get out of your warm bed to get to gym. Discipline is always key to staying consistent at gym so prep your gym clothes and gym bag the night before.

• If you find yourself struggling with consistency for your 5am gym session, try to go for 10 or 15-minute walks during your break time at the office. Get up from your desk and stretch your legs. Up your daily steps by taking the stairs instead of the lift.

• Pack your own lunch in order to resist going to your work canteen or making use of food delivery apps.

• Part of your lunch bag must include healthy snacks for you to keep up your energy levels and maintain good blood sugar levels throughout the day. According to Harvard University’s The Nutrition Source “a snack portion should be enough to satisfy but not so much that it interferes with your appetite for a meal or adds too many calories. A general rule of thumb is to aim for about 150-250 calories per snack.” Examples of such snacks are: raw vegetable sticks, nuts, seeds, whole grain crackers, apple, orange or naartjie.

• Go for 30–45-minute afternoon walks. We may live in sunny South Africa but it is not common knowledge that we do have incidence of Vitamin D deficiency in some members of our population. Going out to get a bit of sunlight to help with bone health and immune system strength will also keep you physically active while maintaining your weight (or even decreasing it if you push yourself.) You can read more about the importance of Vitamin D in the context of South Africa here.

• Try to limit your intake of hearty meat curries and stews this season by swopping the meat for a vegetable curry or soup instead.

• Continue to be mindful of your portion sizes. It can be tempting to have larger meals for comfort but try to be mindful of your portions.

• For those who work from home, you can break away from your routine for 10 minutes of the day to do a short HIIT workout and allow your mind to destress.

• Continue to be mindful of your alcohol intake if you do consume alcohol. Try to keep to the safe daily limit of two 330ml beers for men, & one for women. With wine-125ml of white wine is recommended as a daily limit and 250ml inversely for men. Spirits such as gin, are limited to 30ml for both genders. Many people do not realise that alcohol adds to your daily calories when consumed regularly and in high volumes and it subsequently also contributes to weight gain.

Lastly, practice being kinder to yourself. Do not berate yourself when you slip up along your weight management or weight loss journey. Just focus on small, achievable changes and habits.

I would also like to leave you with a hearty, nutritious lentil curry that you can enjoy with your choice of starch!

Ingredients

• 1 Large onion, chopped
• 3 medium carrots, peeled and chopped
• Crushed garlic (1/2 level teaspoon)
• 2 tablespoons tomato paste
• 1 ½ cups lentils, rinsed
• ½ teaspoon dried mixed herbs
• 2 stock cubes, dissolved in 1 cup
• 2ml Salt for taste

Method:

1. Fry onion until soft and then add carrots and cook until softened. Add in garlic and cook for about 30 seconds until fragrant. Stir in tomato paste and cook for 1 minute.
2. Add lentils, thyme, vegetable stock broth and bring to a boil.
3. Cook until lentils are tender for 30 to 45 minutes.
4. Allow soup to simmer and thicken.
5. Serve with your choice of starch and enjoy!