Dietitians are warning the side-effects of a winter “vege out” could last well beyond the season.
According to research published in the journal Nutrition & Metabolism, just one month of overeating and being less active can have weight gain effects that last for years.
The Swedish researchers asked volunteers to overeat fast foods and limit their exercise for four weeks, expecting them to put on weight but then return to their normal weight at the end of the study.
But after two and half years the study participants were still over three kilos heavier than when the study began.
It may be tempting to curl up on the couch and reach for comfort foods over the cooler months,” says accredited practising dietitian Pip Golley. “But this study found even a short period of overeating and lack of exercise may affect body fat levels and make it harder to lose weight and stay trim long-term.”
Avoiding weight gain at any time of year is easier than shedding the unwanted kilos down the track, she says.
“Winter is a time of year when some people pull out the baggy clothes and give themselves permission to relax their healthy routine. But this is how the kilos creep on, and sadly this extra weight can hang around for months or years to come.”
Pip says that keeping a food diary can be an excellent way to stave off the winter plump because it helps you become more mindful of your eating and exercise routine.
10 ways to avoid extra winter kilos
Eat a healthy breakfast
US researcher Dr Daniela Jakubowicz has studied the link between eating breakfast and weight loss to show that fuelling up early can help you lose weight and keep it off. Study participants reported feeling less hungry than non-breakfasters. Try wholemeal crumpets with grilled banana and honey.
Watch your portions
According to a study published in the Journal of the American Dietetic Association, most people estimate portion sizes inaccurately. For pasta, subjects measured out on average more than half more than they meant to (156%). Weigh and measure your portions for the next week to re-establish a correct portion – and try using smaller plates and bowls.
Snack smarter
Swap a blueberry muffin for a slice of buttered raisin toast – and save 213 calories. Or check out these 15 snack ideas, each under 200 calories.
Choose comfort foods wisely
Try porridge with reduced-fat milk and fruit, and slow-cooked casseroles (made with lean meat and vegetables). Braised lamb shanks, tuna penne bake and apple and rhubarb crumble make excellent low calorie treats.
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. Try some of our deliciously warming soup recipes, such as cauliflower and pea, sweet pumpkin, bacon, lentil and tomato, minted pea and spiced vegetable.
Choose healthy drinks
Piping hot drinks are a great way to stay warm, but use reduced-fat milk and limit added sugar.
Make the most of exercise
It’s easier to be active in winter because you don’t have to contend with stifling heat and high humidity. And running or walking outside without strong sunlight means you don’t have to worry so much about sunburn and dehydration.
Recruit a support team
Find at least one person (friend, family member, work colleague, forum buddy) who will support and cheer you on over winter.
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.
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 – it’s just 23 calories.