30 ways to power through winter
how to stay on track when it’s cold
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 >