Article by the Drummond Team

Its that time of year when we tend to put the weight on. No one feels like exercising in November – but no matter how cold or dark the days, we still need to keep moving…

Current research suggests that we move an average of 18 minutes less every day during winter than we do in the summer. This may not sound like a lot, but it can mean a lot for our waistlines. Research shows that on average, people gain 2-3 kilograms between autumn and spring!

Here’s some tips to help keep active and keep the winter weight at bay:

Let the light in.
Less daylight makes you feel more tired, explaining why people are less active in the winter. Early morning light is the most potent energy booster, so leave your bedroom curtains open or head out for a morning stroll.

Sunshine also increases levels of the brain chemical serotonin, which may help calm your food cravings.

Load up on zinc.
Recent research has found that low levels of zinc were associated with a decrease in metabolic rate and less calorie burning. So try a variety of healthy foods full of zinc—you can find it in nuts, whole grains, and a lot of different kinds of fruits and vegetables.  

High Water Content Foods

Foods with high water content include soups (80 to 95 percent water), fruits and veggies (80 to 95 percent), and hot cereal (85 percent). Water adds weight and volume without adding calories.

Get Some Sun

Sunlight can prevent dips in serotonin, a mood-boosting brain chemical that is also partly responsible for feelings of fullness. Even a heavy dose of artificial light, especially in the morning, may help suppress food cravings and the urge to overeat.

Increase Protein

By boosting your intake from the typical 15 percent of total calories to 30 percent, you may be able to cut your daily calorie intake by 440 — enough to lose almost a pound a week without hunger!

Stick with lean protein rather than high-fat, artery-clogging meat and dairy products. For breakfast, use low-fat milk instead of water in your oatmeal and sprinkle nuts on top. Or make a veggie omelette with one whole egg and two or three egg whites. Eat plenty of beans, fish, and skinless chicken breasts.

Just Keep Moving

And don’t forget to keep moving  – just  getting outside once a day will help – a bit of fresh air does wonders!!