30 ways to power through win­ter

how to stay on track when it’s cold

Weight Watchers Magazine (Australia) - - Contents -

FOOD

1 GO FOR SLOW “In­vest in a slow cooker. Check out the recipes on your WW app and make your din­ner in the morn­ing. Turn it on and it will be ready by evening. Plus, your house smells amaz­ing!” – Karla Forsyth, Weight Watch­ers Area Man­ager

2 EN­TER­TAIN AT HOME “When it’s cold out­side, ven­tur­ing out is not so ap­peal­ing, so in­vite friends over for din­ner. Stud­ies show that peo­ple who cook at home eat 585 fewer kilo­joules per day, as well as eat­ing less su­gar and fat.” – Sa­man­tha Stuk, ac­cred­ited prac­tis­ing di­eti­tian

3 EAT YOUR OATS OATS ARE RICH IN FI­BRE, HELP­ING YOU FEEL FULLER FOR LONGER. A US STUDY FOUND EAT­ING 30g OF FI­BRE EACH DAY MAY HELP YOU LOSE WEIGHT AND LOWER YOUR BLOOD PRES­SURE. SOAK OATS OVERNIGHT IN WA­TER OR MILK FOR EAS­IER DI­GES­TION.

4 STOCK UPON SOUP A study pub­lished in the Bri­tish Jour­nal of Nu­tri­tion found soup eaters weigh less and have smaller waists than those who don’t eat it. Re­searchers also found peo­ple who con­sume soup reg­u­larly have an in­creased in­take of pro­tein, fi­bre, vi­ta­mins and min­er­als.

5 MAKE A HEALTHY ROAST “IN WIN­TER I MAKE A LOW-SMART POINTS VALUE ROAST OF CHICKEN BREAST, PUMP­KIN AND CAR­ROTS, WITH PASTA SAUCE AND HERBS. THE LEFTOVERS ARE GREAT FOR A PACKED LUNCH THE NEXT DAY.” – LORENA ANTOUN, WEIGHT WATCH­ERS MEM­BER

6 PREP YOUR VEG “I make up big batches of roasted root ve­g­ies at the be­gin­ning of the week. Then I add them to rice or quinoa with feta for a salad, blend them with stock for a soup, or toss them through some pasta.” – Anna Marinelli, Weight Watch­ers mem­ber 7 KEEP HEALTHY DRINK SON HAND “TO STAY HY­DRATED IN WIN­TER I KEEP SA­CHETS OF FLAVOURED HERBAL TEA SAND LOW-SMART POINTS VALUE HOT CHOCO­LATE IN MY DRAWER AT WORK, SO I’ M NOT TEMP TED TO GOTO A CAFE.” – JACKI BIRD, WEIGHT WATCH­ERS MEM­BER

8 GIVE YOUR MEALS A MAKEOVER “MAKE HEALTH­IER VER­SIONS OF YOUR WIN­TER FAVOURITES. I LOVE POR­RIDGE FOR BREAK­FAST, BUT I USE PEARS TO SWEET EN IT RATHER THAN SU­GAR. ROASTS ARE COOKED IN A LIGHT OLIVE OIL RATHER THAN BUT­TER.” – SARAHADAM, WEIGHT WATCH­ERS MEM­BER

9 EAT SEA­SON­ALLY Eat­ing fresh pro­duce in sea­son is cheaper, tastier and health­ier for you and bet­ter for the en­vi­ron­ment. “Foods that are grown and picked when they nat­u­rally should be are fresher and taste de­li­cious,” says nu­tri­tion­ist Teresa Cut­ter. “Check out your lo­cal farm­ers’ mar­ket or sup­port your lo­cal green­gro­cer.”

10 HAVE A HOT BREKKIE “Grate ve­g­ies such as pump­kin, zuc­chini and spinach the night be­fore. In the morn­ing, cook them with eggs, a bit of salt, pep­per and some herbs and you have a quick, easy, high-pro­tein break­fast on hand.” – Tina Ker­mode, Weight Watch­ers mem­ber FIT

11 MOVE MORE “If it’s too cold to ex­er­cise be­fore work, move more at work. I’m a teacher and when I’m on play­ground duty I make a game with the kids and we count our steps to­gether. It helps me reach my step goal.” – Morag Gray, Weight Watch­ers mem­ber 12 GO HIGH IN­TEN­SITY “Swap a weights ses­sion for a high-in­ten­sity in­ter­val ses­sion. Peo­ple eat any­where be­tween 850 to 1600 ex­tra kilo­joules per day in win­ter. High-in­ten­sity in­ter­val train­ing will help burn those ex­tra kilo­joules.” – Calum Wil­son, ex­er­cise sci­en­tist

13 SNEAK IN SOME SQUATS “Dur­ing the colder months I do squats while fold­ing laun­dry or jog on the spot dur­ing the ads on TV. It helps me get an ex­tra 10 Fit points a week.” – Lorena Antoun, Weight Watch­ers mem­ber

14 NO EX­CUSES “IN WIN­TER I SLEEP IN MY WORK­OUT GEAR, SO ALL I HAVE TO DO IN THE MORN­ING IS GET UP AND PUT MY RUN­NERS ON. NO EX­CUSES!” – JACKI BIRD, WEIGHT WATCH­ERS MEM­BER >

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