Dietitian reveals the five simple tricks to lose weight this winter – and how treating yourself to a ‘cheat’ meal once a week can help you stay on track
- Australian dietitian has shared the five simple tricks to lose weight over winter
- Susie Burrell said colder temperatures can lead to an unwanted weight gain
- But with a few simple tweaks to your lifestyle, Susie said you can shake the kilos
A dietitian has shared the five simple tricks to lose weight over winter – and how treating yourself to a cheat meal once a week can help you stay on track.
Susie Burrell, from Sydney, explained how the colder temperatures can lead to an unwanted weight gain.
But with a few simple tweaks to your lifestyle, Susie said you can shake the kilos while it’s cold without depriving yourself of the foods you love.
Dietitian Susie Burrell (pictured) has shared the five simple tricks to lose weight over winter
ADOPT A FASTING REGIME
Susie said adopting intermittent fasting can help you lose one to two kilos without any extreme dieting or unrealistic workout plans.
There are a number of different options available – the most popular of which is the 5:2 approach, which means you consume a total of 600 calories (2510 kilojoules) for men and 500 calories (2090 kilojoules) for women – and fast two days of the week.
She said a research examining the metabolic benefits of regular intermittent fasting found a one to two kilo weight loss each month.
‘It appears that limiting the number of hours in which we eat, or occasionally eating very few calories acts to help reset a number of our hormones which in turn supports slow but sustainable weight loss,’ she said in her latest blog.
She suggested spending just 30 minutes a day walking or running to compensate the lack of physical activity (stock image)
FOCUS ON LOW CALORIE FOODS
Susie suggested having one meal per day based on low carb vegetables, soups or salads as it can help lower your overall calorie intake while still allowing you to eat a ‘good volume of food’.
‘Studies have repeatedly shown that when a meal includes a soup or salad dieters consume up to 100 fewer calories per meal,’ she said.
DO 30 MINUTES OF WALKING A DAY
Susie said the cooler temperatures and shorter days can often lead us to swap exercise for a night on the couch enjoying comfort foods or snacks.
She suggested spending just 30 minutes a day walking or running to compensate the lack of physical activity.
‘You can do it at any time, but focusing on a routine that includes 30 minutes of continuous movement each day will burn at least 200 extra calories each day for minimal effort,’ she explained.
Susie said you can give yourself to a cheat meal once a week, within reason (stock image)
TWEAK YOUR COFFEE INTAKE
As the days get colder, Susie said it can be tempting to drink hot chocolates or coffees that contain extra sugars and calories.
Instead, she suggested replacing coffee with a piccolo or a low calorie tea that will help save you plenty of calories over the next three months.
‘Most importantly changing our usual food routine, such as having a milk coffee at the same time every day is one of the best things you can do to give your metabolism a boost,’ she said.
GIVE YOURSELF A CHEAT MEAL
Susie said you can give yourself to a cheat meal once or twice a week, within reason.
‘When you commit to several lifestyle changes, an equally important component is to allow yourself a meal or two off each week in which you can enjoy a meal or event without worrying what you are eating and drinking,’ she said.
But she warned that a cheat meal does not mean a binge.
Instead of completely depriving yourself of the foods you love, she said you can allow yourself a few glasses of wine, a larger meal or a slice of cake so you can stay in control of your cravings and make your diet sustainable in the long term.