The shorter, darker days definitely make it harder to get up and go for that run or choose the salad over the hot chips, but that’s no excuse to go into hibernation. This week, we’ve got seven tips that will boost your winter weight loss and your health in general.
Search out the sun
Research has found that the level of vitamin D level in the body at the start of a low-calorie diet can be a good prediction of whether weight loss will be successful. A study by the University of Minnesota found that higher levels of the vitamin, which the body gets from sunlight, predicted greater losses of abdominal fat, among 38 overweight men and women. “Vitamin D deficiency is associated with obesity but it is not clear if inadequate vitamin D causes obesity or the other way around,” said the study’s lead author, Shalamar Sibley. While more research needs to be done, it’s worth getting as many natural light as possible. Try getting off the bus a stop early and walking, wrapping up and having your morning coffee outside or shopping in outdoor markets rather than malls. Make sure you wear UV protection as the sun’s rays can still be damaging in winter.
Get moving
Don’t let your exercise regime go into hibernation. A walk in the winter sunshine can refresh and rejuvenate. Try a new exercise, such as pilates to strengthen your core muscles or yoga to boost your flexibility. Look out for the start of winter tango or salsa sessions or get a great cardio workout by swimming at an indoor pool.
Don't forget to spend the first five minutes warming up – your muscles will be tighter than in the summer months so you might be more prone to injury.
Whatever you do, do it regularly and you’ll improve circulation and warm your body. Plus, the colder temperatures in winter mean your body burns more calories just to keep warm, making any activity more effective.
Warm from the inside
Flavoursome ginger root has been used since ancient times for its warming and soothing properties and its immune-strengthening qualities. Wind down and warm up with some tea with added fresh or dried ginger. Try making your own infusion by mixing 1 teaspoon grated fresh ginger with 1 tablespoon fresh lemon or lime juice and 1 teaspoon honey stirred into a cup of hot water. Allow the mixture to steep for a few minutes before drinking. Choose Australian Manuka honey, recently described as "the best natural antibiotic in the world", for a fix of antioxidants and minerals.
Other immune-boosting food sources include fresh garlic, which has potent antibiotic qualities, and also hot chilli peppers to boost your circulation and aid inner warmth. As always, enjoy plenty of seasonal vegies and fruits to help prevent winter coughs and colds.
Slurp some soup
The ancient Chinese believed that the body stores up nutrients during the winter months and eating well at this time was especially important to bring good health for the coming year; that’s how the custom of drinking laba rice soup came about. This soup is a mixture of rice, red beans, soybeans, peanuts, walnuts and chestnuts, which, according to traditional Chinese medicine, are potent anti-ageing foods. To make your own version, add any of the above ingredients to your regular vegetable, lentil or chicken soup.
Alternatively try some of our deliciously warming soup recipes, such as cauliflower and pea, sweet pumpkin, bacon, lentil and tomato, minted pea and spiced vegetable.
Have a massage
A regular massage could boost your overall sense of wellbeing by cutting anxiety and depression, lifting fatigue and allowing for more restful sleep.
Research shows that just after a massage and over the course of a treatment, cortisol levels (the stress hormone that lowers the body’s immune function) decrease, while chemicals involved with mood, motivation, pleasure and sleep patterns, such as dopamine and serotonin, and mood-enhancing, pain-reducing endorphins, all increase.
Get a flu jab
For certain people it might be a good idea to have a flu jab. Sydney GP Sally Beath said: “Colds and flu tend to spread faster in winter because people stay in more, so the virus has a better chance of spreading via coughs and sneezes and by touching infected items like computer keyboards or telephones. If you are at a high risk of catching flu, elderly or have a chronic illness like asthma, visit your GP for a flu shot.”
Look after your skin
Colder temperatures outside and heating inside can dry out your skin, so keep hydrated with plenty of water. Treat skin to a regular facial by gently exfoliating your skin to remove dead skin cells and then lather up in plenty of moisturiser. Continue to wear sunscreen as UV rays can still penetrate your skin even on cloudy, winter days.