How to avoid the win­ter pad­ding 2

Sunday Herald Sun - Body and Soul - - WEIGHT LOSS -

There is some­thing fun about the on­set of win­ter: dig­ging out all your warm clothes and snug­gling up in jumpers. But the down­side of all that cov­er­ing up, cou­pled with crav­ings for warm, com­fort­ing food, can be that we emerge from win­ter with an ex­tra layer of body fat.

This may be an in­nate re­sponse to the cooler months. In the days of our an­ces­tors a win­ter hi­ber­na­tion may have been a sur­vival tac­tic. But to­day this is no longer the case.

You do need to eat dif­fer­ently in win­ter, and you do need to take the weather into ac­count for any out­door ac­tiv­i­ties, but this doesn’t have to equal weight gain.

Fol­low these six ba­sic rules to avoid win­ter weight gain. Soup up. Soup made the right way is per­fect win­ter fuel. It fills you up but is also low on kilo­joules, pro­vided you steer away from creamy, but­tery ver­sions. There are some good ready-made soups on the mar­ket, but why not make your own? You get ex­actly the in­gre­di­ents you want, you can keep the salt down and boost the pro­tein to make a com­plete meal.

It costs less to make and al­most al­ways tastes bet­ter. You can use a bought stock, but look for one that is re­duced salt. Then all you need to do is add a host of ve­g­ies, a whole­grain such as bar­ley or a legume (chick­peas, beans or lentils) and, for an added pro­tein boost, chicken or lean meat.

Make a big batch and freeze it in in­di­vid­ual por­tions and then you al­ways have a quick, nour­ish­ing meal on hand. The best bought soups are those in Te­tra packs or from the chilled sec­tion. Look for one with the low­est salt con­tent (less than 120 mil­ligrams of sodium per 100 grams). that have lots of ve­g­ies, legumes such as chick­peas and tan­doori-style prepa­ra­tion.

The health­i­est cur­ries are home­made. You can use bought paste and con­trol the amount of oil and type of meat or fish you use and add sev­eral ve­g­ies.

When you do have more time, noth­ing beats a curry made from scratch. Give it a go one rainy Sun­day af­ter­noon.

Walk it off.

A pe­dome­ter helps record how many steps you av­er­age per day. Aim to add 30 per cent for the next two weeks. Keep in­creas­ing un­til you hit 10,000 steps a day.

Boost the burn.

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