Winter Weight Loss Guide: Stay Fit and Healthy All Season Long
In winter, it seems like life slows down in a variety of ways. Maybe that’s because we need a break after the busy holiday season or because we have a natural urge to “hibernate” when the days are short and the weather outside is cold. With our bodies hidden beneath a few layers of clothes, we may also feel like easing back on our healthy lifestyles and setting aside our weight loss goals for a few months.
Just as spring always follows winter, however, we will soon be shedding the heavy clothes and thinking about dropping extra pounds in time for the return of warm, sunny days. The best time to prepare for swimsuit season is right now, so stay on track with your weight loss plan all year round.
The good news: you can still enjoy the comfort foods that make you feel cozy when the weather outside is frightful AND continue losing weight. We’ve gathered all of our best hints and belly-warming recipes and compiled them into one winter weight loss guide, so you’ll find it easy to live and eat well all season and keep moving toward your goal.
Seasonal Self-Care
Did you know stress can prevent weight loss? Research shows that the chronically high levels of the stress hormone cortisol is associated with abdominal obesity. (Learn more about the connection between stress and weight loss!)
De-stress and show yourself a little love this winter with some self-care. Whether you love reading a good book or doing a challenging puzzle, now is the perfect time to cozy up at home and enjoy the activities and hobbies that you love. Not only will they bring you joy, but they may also help reduce your stress levels.
The journey to your healthy weight is also impacted by the simple steps you take every day. We’re talking about drinking plenty of fluids, even when you’re not perspiring in the heat. You should also be getting seven to eight hours of sleep each night. Find out why these actions are so important this time of year and learn about other easy ways to keep shedding pounds this season.
Powerhouse Nutrients
Winter conditions can put extra stress on our bodies, so we need a steady supply of the essential nutrients to stay healthy and strong.
Vitamin D plays a key role in metabolism, but we need exposure to sunlight for our bodies to produce it. Vitamin C gives our immune systems a potent boost, which is especially important during the cold and flu season.
Learn more about the five key nutrients your body needs more of this winter at the link below. It tells you all you need to know about how to replenish these and three other critical nutrients:
Winter Workouts
Exercising outdoors in winter can be invigorating and even fun. First, be sure you stay comfortable with the right kind of clothing. You can get ideas for what to wear from our list of cold weather workout essentials.
Brisk walking will warm you up quickly. Shoveling snow not only heats you up, but it also works your cardiovascular system (heart and lungs), tones your muscles and burns more than 200 calories in a half hour (average for a 155-pound person).
You get about the same calorie-burning benefits—and have a lot more fun—when you ice skate or ski. Whatever you choose to do, keep in mind our winter workout tips for cold weather exercise below:
Stay In
If exercising outside in cold weather gives you the shivers, you can still get in your recommended 30 minutes of daily physical activity indoors. Calisthenics, stair-climbing and jumping rope are just a few easy home workouts for the living room. Dancing is one activity the whole family will enjoy, plus it burns off 200 calories or more in a half hour of shaking and shimmying.
You might not think of winter as swimming season, but pool exercise is good for you at any time of year. You don’t even have to be a good swimmer. Water aerobics classes or just walking in the pool are low-impact workouts that burn calories and tone muscles. Still not convinced? Check out the article below which will give you inspiration and ideas for jumping in:
Hot Meals
When you’re ready for a lunch or dinner that will warm you from the inside out, the Nutrisystem menu is loaded with tempting choices like these:
Café-Style Creamy Tomato Soup is a new addition that’s made with tangy, slow-roasted tomatoes, rich chicken broth, parmesan cheese and real heavy cream.
Merlot Beef with Root Vegetables features thick-cut beef, rustic root vegetables, potatoes and rosemary in a rich red wine reduction. It’s a protein-packed meal that is sure to warm you up this winter!
Dig into a bowl of our warm Bean and Bacon Soup and you’ll feel your whole body start to glow as you spoon up the bacon, navy beans, carrots and the flavorful broth.
Flex Favorites
When it’s your turn to cook, you can make delicious soups, casseroles and other winter comfort dishes even if you don’t have advanced cooking skills or hours to spend in the kitchen. Try some of these simple but satisfying choices:
4-Step Chicken Parm Soup starts with a rotisserie chicken from the grocery store and a few other basic ingredients, including real mozzarella cheese, and it’s ready to eat in about 30 minutes.
One-Pot Shrimp and Sausage Stew will fill your home with the aromas of warm spices and light up your taste buds with the flavors of New Orleans.
Sheet Pan Pork Tenderloin with Cabbage and Sweet Potato Fries hits the spot when you’re craving a hearty meal after a busy day. It all cooks together in one pan, so the cooking and clean-up are hassle-free.
Timely Treats
A steaming cup of hot chocolate makes any winter day a bit more comfortable. Avoid the calorie-laden (and pricey!) drinks at coffee shops and make your own healthy version.
We love our recipes for Healthy Salted Caramel Hot Chocolate and Peppermint White Hot Chocolate. They’ll warm you up without weighing you down, so they’re perfect for sipping as you curl up with a good book or a new binge-worthy show this season.
If you’re craving something a little more substantial, our recipe for a Cinnamon Protein Mug Cake comes together in minutes and is easy to enjoy on the couch, too!
8 Easy Ways to Winter-Proof Your Diet
When the temperatures drop, our eating habits change. The average adult’s produce consumption is lowest in winter, rises in spring and summer, and declines again in autumn, according to the 2015 Gallup-Healthways Well-Being Index. This may not be too surprising, since fresh produce is abundant and tempting during the warmer months.
But no matter what the weather is like outside, vegetables are a critical part of a healthy diet. We all need at least four servings of vegetables each day, every month of the year.
The good news: Lots of fresh produce is available in stores during the winter season. And frozen vegetables are easy to include in many popular cool-weather meals, too. Try these simple strategies when you’re looking for ways to winter-proof your diet and keep enjoying your four servings (or more!) of vegetables this season:
1. Pancakes Plus
Winter squash such as butternut have a naturally sweet flavor, lots of fiber, and a load of powerhouse nutrients such as vitamin A. After cutting the squash in half and removing the seeds, bake it until its fork-tender, scoop out the flesh, and puree it thoroughly. Blend it with your pancake mix and you get a serving of veggies with your hearty breakfast.
2. Eggs Extra
Chop sweet peppers, onions and mushrooms, then sauté them with a splash of olive oil and ground pepper. Toss in a handful of spinach at the end, once the other vegetables are soft and juicy. Whip two eggs, pour them into the hot pan with the veggies, and your ordinary omelet comes with a healthy serving of vegetables.
3. Soup Booster
A bowl of vegetable soup has a half to a full serving of vegetables. Get in more by adding a serving of frozen mixed vegetables when you heat up any packaged soup.
4. Super Sauce
The tomatoes in bottled or homemade spaghetti sauce give you a serving of vegetables. Get in another by stirring grated carrots, zucchini and broccoli into the sauce during cooking.
5. Squash Pasta
Max out the vegetable content of your spaghetti dinner with the well-named spaghetti squash. Bake it in your oven until tender, then fork out the strands in a bowl. Substitute them for half or more of the pasta you’d normally eat.
6. Mash Up
Comfort foods like mashed potatoes help us feel warm and cozy on cold days. Replace half of the starchy white potatoes in your recipe with baked and mashed turnips. If turnips are a little too zesty for your taste, use steamed and mashed cauliflower instead.
7. Pizza Topping
When your busy schedule calls for pizza night, skip the pepperoni and order your pie with broccoli, mushrooms or roasted red peppers–or all three. Better yet, add them yourself to a Nutrisystem pizza.
8. Smart Snacks
Whether you are watching your favorite team play on TV or taking a break at your desk, reach for a bag of baby carrots, cucumber slices or celery sticks paired with a single-serving size of hummus. Dip and crunch, and enjoy a serving or more of the vegetables for a smart snack that will keep you feeling satiated.