Winter's cold is the last thing you need to motivate yourself to lose weight. Indeed, when you go to bed in fleece-lined pajamas under two blankets and in the morning put on the warmest clothes in your wardrobe, it's hard to imagine that there are times when you can sleep naked and go outside in a light dress and ballet flats. However, winter is just around the corner, so before you know it, it's time to shed those winter coats and show off your slim waist. The approaching gender holidays aren't exactly conducive to a slimmer waist either, so it's time to remember the power of willpower and, slowly but surely, start preparing for summer and the sun.
This is seasonal for you.
First of all, don't beat yourself up over the few pounds you've gained over the long winter. Firstly, it won't help. Usually, after such thoughts, we console ourselves with some tempting dessert, sighing and convincing ourselves that another one won't make things worse. Unfortunately, that “one time” usually becomes a recurring habit. Secondly, most people in colder climates suffer from “winter” pounds. Nutritionists say that during the cold season, we eat, on average, 6-7% more than usual. And breaking this seasonal habit is extremely difficult—according to scientists, it's ingrained in our genes. This pleasant legacy was passed down to us from our ancestors, who had to survive the cold. To that end, they gorged themselves in the fall and the first cold months.
Another reason for winter cravings is the darkness outside. The feeling of perpetual darkness makes many people experience bouts of bad mood more often and combat the so-called autumn-winter depression (scientifically, it's called seasonal affective disorder) with a very simple method: eating. Moreover, in winter, we usually spend more time at home and are likely to resist the temptation to snack before bed. And what else is there to do, anyway? It's cold to go for a walk, you can't ride a bike, so all you can do is sit at home, play board games, and bake calorie-heavy pies. So, if you suddenly notice a layer of fat around your waist that has appeared “out of nowhere,” console yourself with the thought that it's a natural seasonal cycle. After all, it's warmer that way. But letting things slide further can have consequences, so it's time to start hitting the weights again. For starters, the scales.
Time to act
We've established that no one is to blame, and now we move on to the question of what to do about all this. For starters, stop putting off weight loss. Look at the calendar, firmly tell yourself: “Now or never,” and don't dare console yourself with the thought that spring is still a long way off, because that's not true.
By the way, you don't have to completely ban yourself from all desserts. Approach the issue rationally: your taste buds need to be pampered, not overfed. You'll get much more pleasure from a small piece of good chocolate. The same applies to other foods. The key here is to eat at the right time and avoid reaching the point of “I'll eat an elephant.” In that state, you won't be able to focus on your taste buds.
Giving up sweets isn't always enough. Watching TV shows while lounging on the couch doesn't burn calories. You can still snag a good deal at the gym. During the winter months, many gyms entice customers with big discounts because the number of exercisers drops sharply (and we've already found out why). It's best to hurry, because prices are sure to rise by spring.
If you don't have time to go to the gym, exercise at home using phone apps or video tutorials. You can find almost any workout online, and a video instructor will give the same detailed instructions as a real trainer at the gym. Try to move more, don't be lazy, walk the extra block instead of taking the minibus, and don't sit at home on weekends. Without movement, it will be much harder for your body to emerge from hibernation and get into spring mode.
The question of motivation
There are several effective ways to motivate yourself to hit the gym and get moving. First, undress and stand in front of a mirror. It's helpful to conduct this “assessment” frequently to assess your strengths, weigh your weaknesses, and begin addressing them immediately. It'll be easier to refuse a cake at a coworker's birthday party if you're still picturing, say, an extra tummy roll in your head the next morning. Another way is to go through your summer and spring clothes. This will be a double win: we'll clean out our closet and also want to lose weight. It's recommended to try on all your summer outfits. Discovered you can't fit into your favorite dress? Be glad—it'll be a great motivator.
To have something to compare the stunning results of your diet and exercise to, take careful measurements. Measure your chest, waist, hips, thighs, and upper arms. Even if you don't like the numbers, it will be easier to measure the results of your efforts in the future: you'll know exactly where you started.
The same approach should be taken with your weight. You don't have to hop on the scale every morning; your weight can fluctuate depending on how much water you drink and the day of your cycle. It's better to weigh yourself once a week; this will allow you to more accurately track your progress. Treat yourself to a good scale, one that will determine your body fat and muscle mass percentage and even calculate your body mass index (BMI). It's a worthwhile investment, and you'll be glad you did it. Besides a scale, you can treat yourself to another truly useful gadget, like a pedometer. With it, you can strive to reach your daily walking goal, competing with yourself. The most modern pedometers will alert you if you sit still for too long and will even calculate whether you're getting enough sleep at night—it'll be a real shame!
Also calculate your BMI and daily calorie intake. A good scale, by the way, can also calculate your BMI, taking into account your height, age, and weight. Once you know your daily calorie intake, use the “My Ideal Body” diary to avoid overshooting. Accurate numbers always bring order to our chaotic lives, and in this case, to your chaotic diet.
Kitchen tricks
New rules you introduce in your kitchen will help you lose weight. And no, this isn't a refrigerator chain, although that can be very effective. But for starters, get some small cookware at home. This is important whether you live alone or have a large family. Studies show that people living in large cities throw away most of their refrigerator's contents simply because they can't estimate how much food they'll need to cook. Buy small plates, bowls, and baking dishes at the store. If you live alone and have a craving for lasagna, it'll be much easier to make it in a small dish.
Use useful cooking gadgets. They simplify the process and motivate you to cook. You don't have to buy a steamer, a blender, and an air fryer all at once. Get one at home, but commit to using it regularly.
Keep a strategic supply of green apples in the kitchen. They'll save you during those “what else can I eat” cravings that usually happen late at night. Donate the cookies to those in need or feed them to guests, and instead stock your pantry with dried fruit, whole grain crackers, and other weight-friendly foods. And use a healthy grocery list when you're shopping.
As they say, spring will show who's been eating at night. But it definitely won't be you!