Welcome Winter… without the weight gain!


Do you, like so many others, panic when summer comes around? Trying to get in shape after a winter of indulgence and reduced physical activity? Dreading the thought of heading down to the beach after being covered up in your warm winter clothing for the past few months? How about this year, you work on maintenance through the chilly season? Then when summer comes around you’ll feel confident and ready to make the most of what summer has to offer. It’s all about energy in (food) and energy out (physical activity). When the temperature drops and mornings get darker it can be a challenge to find the motivation to maintain your regular training program.

Here are five tips from our Dietitian to stay on track this winter:

  1. Start the day right! Aim for a breakfast high in fibre and low in sugar a. Bircher Muesli* b. Apple Porridge* c. Chia seed pudding*

  2. Opt for low-calorie sweet treats. Instead of indulging in some of those higher calorie desserts and treats, have a supply of these delicious options to include once a day if you need that sweet hit. a. Low fat hot-chocolate b. Home-made rice pudding* c. Banana bread*

  3. Warm yourself with soup. A good old hearty soup might be just what the doctor ordered. A vegetable or minestrone soup* as a lunch or dinner option will be low on calories, high in protein and satisfying with all the fibre and the added benefit of being jam packed full of vitamins and minerals to keep the flu away.

  4. Find a training buddy: Someone who will commit to sessions rain or shine. Once you make a commitment to someone and put your exercise sessions in the diary it’s harder to roll over and hit the snooze button on those cold mornings. 30 minutes, 4 times a week is a good place to start!

  5. Add in the veggies. Instead of filling your plate with a large serve of meat or a creamy pasta dish, fill half of your plate with vegetables first (go for the colourful ones; broccoli, beans, sweet potato, asparagus, tomatoes…). This will help keep you feeling satisfied after your meal, without all the added calories that comes with the saturated fat found in red meat, cheese and cream.

By following these simple tips you can keep your mind and body healthy this winter and enjoy next summer with a new found fitness and confidence.

*Recipe links coming soon

Book an appointment today with WA Health Group’s Dietitian for your personalised meal plan to help you stay on track this winter. Our clinic is located in Hilton, Western Australia, conveniently located in the greater Fremantle area.

WA Health Group Ph: 61614091

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