Winter Motivation: Warm up and lose weight

Just because you can't take your usual 30-minute walk due to snow or rain, don't give up on exercise altogether. There are plenty of options for "weather-proof" exercise.

If you want to keep out of the weather altogether, try an indoor option, such as:

• Gym workout
• Aerobics class
• Home gym equipment, e.g. treadmill, exercise bike, rowing machine, weights
• Pilates or yoga class
• Dancing - try ballet, salsa, swing, hip hop, belly dancing, or any other dance style that you enjoy
• Living room routine - design your own exercise routine, using squats, lunges, sit ups, bicep curls, tricep dips, and so on
• Exercise video or DVD
• Exercise ball workout
• Water aerobics or swimming in an indoor pool

 

Winter is also a great time to try something new - especially if you want some distraction from the awful weather! And who knows, you might find a new favorite form of exercise that you can enjoy, rain or shine. For added incentive, make plans to try out your new exercise with a friend - not wanting to let them down will give you extra motivation.

If you prefer to exercise outdoors, what about breaking your routine up into a series of small blocks that you can do during breaks in the weather? And if the rain just won't ease up - pull on your jacket, hat and gloves and just go for it. The worst that can happen is that you get wet!

If your workout motivation is really low in winter, try changing your exercise plans to suit your mood. Instead of doing nothing because you don't feel like forcing yourself to do your usual bike ride, consider what type of mood you're in and choose a physical activity to suit.

Low on energy - "I just don't feel like it..."

Try these activities:

• Sit-ups and push-ups during the ad breaks in your favorite TV show
• Mop the kitchen floor
• Use stairs throughout the day, not elevators
• Go mall-walking 
• Play actively with your children or pets

 

Moderate energy - "I could handle some activity"

Try these activities:

• Ballroom dancing or belly dancing
• Weight lifting
• Use an indoor staircase to do as many step-ups as you can
• Pilates or yoga class
• Indoor rock climbing

 

High energy - "Yeah! I'm raring to go!"

Try these activities:

• A game of squash or handball
• Dancing (rigorous)
  
• Indoor basketball
• Jump rope for as long as you can, alternating your speed between fast and slow
• Run on a treadmill

If you live in a state that gets snow, celebrate its arrival and make good use of it! An afternoon spent skiing or snowboarding is a fun way to burn over 1000 calories - who knew exercising could be so enjoyable? Of course, there's also shoveling snow from the driveway... that will burn a few calories too!

 If you don't like skiing or snowboarding, there are lots of other ways to get active in the snow.

• Have a snowball fight
• Go tobogganing
• Build a giant snowman
• Go ice skating
• Try snowshoeing
• Walk or hike through the snow
• Even just exploring a ski village will give you exercise, as you walk up hills, stairs and around snow drifts

Winter is often associated with comfort foods, such as hearty stews, roasts, and heavy desserts. No one thinks "winter" and conjures up images of leafy salads and carrot sticks. But a hearty dish doesn't have to be fat-laden or high in calories - it can actually be good for your heart! If you're craving some heavy winter food, simply think of a way to "lighten" it up.

For example:

• Replace the cream in creamy pasta dishes with fat-free evaporated milk
• Reduce the amount of red meat in casseroles and stews and add in chickpeas or beans instead
• Use a little skim milk instead of butter or cream to make creamy mashed potatoes
• Use a mix of light evaporated milk and coconut extract in Indian and Thai curries instead of coconut milk
• Use applesauce to replace some of the butter or oil in cakes and puddings
• Make fruit-based desserts rather than buttery or chocolatey ones

There are hundreds of delicious low-calorie recipes in the recipe section of CalorieKing. You'll find all your winter favorites there, but with less calories and fat!

The most important thing to watch in winter is your portion size. It's natural when you're feeling cold, and perhaps a bit depressed about the weather, to want to eat more than usual. Try dividing a dish into measured servings as soon as it is cooked. Spoon the extra servings into containers to freeze or take for lunch before you serve up your meal - that way you can't be tempted to sneak a bit more onto your plate!

Keeping motivated over winter can be hard. Continual rain, snow or cold weather can be enough to make even the most positive person feel a little unmotivated. The good news is that eating well and exercising regularly can actually boost your mood.

Eating regular, nutritious meals keeps your body in healthy condition. Researchers have also found that certain foods can improve your mood. "Good mood" foods to make sure you're including in your diet are:

• Fish, flaxseed, and other foods high in omega 3s - good for your brain, and can boost your mood
• Lean red meat, eggs, leafy green vegetables, and other foods high in iron - keep your energy levels up and helps prevent feelings of fatigue and lethargy
• Leafy green vegetables, whole-grain breads, lean meat, and other foods high in B vitamins - keep energy levels high and prevent depression
• Brown rice, sweet potatoes, whole-grain breads, and other low G.I. foods - boost serotonin levels, keep blood sugar levels steady and controls mood

Exercise also helps boost your mood. When you exercise, your body releases endorphins. Endorphins work within your body to reduce feelings of pain, control appetite, and produce euphoric feelings. A regular exercise program helps you produce more endorphins, and in turn plenty of good feelings.

To keep on track with your weight control this winter, remember the three keys to success: mood, food, and exercise! With a healthy balance of all three, you'll find yourself feeling motivated, positive, and successful - even if there is a thunderstorm raging outside.