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So you’ve done your best to watch what you eat, but the holidays have come and gone and now it’s January. You already feel like a stuffed turkey. And with winter coming on, the cold weather will only make that worse. But there are ways to help trim up those mid-section pounds without going hungry or depriving yourself. Here are 10 tips:
Cut out the booze:
That holiday eggnog is loaded with sugar and calories. Don’t even think about it. Stick to wine or spirits and you’ll save yourself hundreds of calories.
If you must have liquor, try to limit your intake. Below are some samples of servings and calories.
2 glasses of red wine (120 calories)
1.5 oz of vodka with seltzer (96 calories)
1 oz of whiskey with seltzer (96 calories)
Eliminate late night snacking:
It’s easy to grab a bag of chips or cookies when you’re watching TV at night, but those calories can add up quickly. If you’re truly hungry, try a small bowl of cereal or some fruit.
Below are some substitutes for late night snacking and their calorie counts.
1 oz of pretzels (108 calories)
1 small bowl of Frosted Flakes (120 calories)
1 cup of grapes (104 calories)
1 cup of Kashi GOLEAN Crunch! with skim milk (160 calories)
1 cup of blueberries (84 calories)
Try A Vegan Diet:
You don’t have to go full vegan, but even substituting one meal a day with a vegan option can help. Studies have shown that those who eat a vegan diet tend to be thinner than those who don’t.
If you are not sure if the vegan diet is right for you, take some time to learn more about it on this site. You will be able to find a variety to answers about veganism, recipes, and more.
Eat more protein:
It will help you feel fuller longer so you’re less likely to snack. Protein takes longer to digest, so you will also have more energy.
Add these foods to your diet for an extra protein boost:
Tofu (20g per 1/2 cup)
Lentils (18g per 1/2 cup)
Black beans (15g per 1/2 cup)
Almonds (6g per 1 ounce)
Yogurt (17g per 8 ounces)
Spinach (5g per 1 cup)
Broccoli (4.5g per 1 cup)
Incorporate Exercise:
This one is a no brainer, but sometimes the easiest solution is the hardest to implement. If you’re not used to working out, start slow. Maybe 20 minutes a day, 3 times a week. And don’t forget that there are plenty of winter activities that will help keep you moving, like snowboarding, skiing, and ice skating.
Try some of the routines listed here for some body toning exercises you can do at home.
Get enough sleep:
This is another one that sounds easy, but can be hard to follow through with. Most people need around 8 hours of sleep a night, but sometimes life gets in the way. If you can, try to get to bed a little earlier or take a nap during the day.
You’ll be surprised how much better you feel when you’re well rested.
Substitute Sugary Sodas with Tea and Coffee:
You don’t have to give up your caffeine fix, but you can cut out the sugar and calories by switching to unsweetened coffee or tea. If you need a little flavor, add some skim milk or a splash of honey.
You can even try some different teas or even brewing up a cup of Turkish coffee to add some variety.
Below are the calorie counts for some popular beverages:
12 oz can of Coca Cola (140 calories)
16 oz cup of Starbucks coffee with 2 pumps of mocha syrup (210 calories)
20 oz bottle of Arizona Iced Tea with Lemon (240 calories)
8 oz cup of black tea (2 calories)
Drink Water:
This one is important all year round, but especially in the winter when you’re more likely to get dehydrated. Drinking enough water will also help flush out toxins and keep your skin looking healthy. This is true for both women and men.
Carry a water bottle with you throughout the day and try to drink 8-10 glasses.
You can also flavor your water with some fruit or herbs to make it more interesting.
Lemon, cucumber, and mint are all great options.
In addition to water, consider cutting down on your sugar intake by preparing your coffee black instead of with cream and sugar.
Soup it up:
Soups are a great way to get in some extra vegetables and they can be very filling. Make a big pot at the beginning of the week and eat it for lunch or dinner. You can also freeze individual portions for an easy grab and go meal.
Below are some recipes for healthy foods and delicious soups:
Roasted Butternut Squash Soup
Creamy Potato Leek Soup
Tomato Basil soup
Spicy Black Bean Soup
Minestrone soup
Kale and White Bean Soup
Snack on Popcorn:
A small bag of popcorn is a great way to satisfy your craving for something salty without overdoing it. Just be careful with the butter and salt.
A cup of air-popped popcorn has only 31 calories, while a cup of buttered popcorn has about twice that.
Make your own popcorn at home and add a little nutritional yeast, chili powder, or Parmesan cheese for some extra flavor.
Here are some other ideas for healthy snacks:
Veggies and hummus
Apple with peanut butter
A hard-boiled egg
A small bowl of oatmeal
A piece of fruit with cheese
Nuts
Greek yogurt
Tea Inspired Deserts that are high in antioxidants
Seedless cucumber slices with salsa or guacamole
Conclusion
These are just a few ideas to help you trim up your winter gut. By making some simple changes to your diet and lifestyle, you can reach your goals and get back to feeling confident and comfortable in your own skin. So what are you waiting for? Start today!