Winter is all about cozy comfort, often spent under blankets by the fire, enjoying favorite movies or shows, and avoiding the harsh cold outside. However, if you're trying to lose weight, spending all day lounging might seem at odds with your goals. But good news: intense workouts aren't your only option. We spoke with a health expert who revealed effective yet effortless weight loss methods perfect for this month. These easy strategies are low effort but highly effective.
1) Keep Warm and Hydrated by Enjoying Hot Drinks
Relaxing with a hot drink in your favorite mug is a comforting winter ritual. To stay hydrated, opt for herbal teas or warm lemon water. Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and sports dietetics specialist on our Medical Expert Board, suggests these options for controlling hunger and maintaining hydration in the cold months. She notes that tea is a low-calorie choice, unlike many high-sugar, high-calorie fancy coffees.
2) Have Soup as a Starter Before Main Meals
This season is perfect for discovering the benefits of homemade soup for your well-being and weight loss journey. Amy Goodson recommends beginning your meals with a bowl of broth-based soup (avoid creamy ones). This strategy can increase fullness before you even begin your main course, which may lead to eating fewer calories overall. For added benefits, prepare soups rich in vegetables and legumes, providing your body with essential fiber and nutrients.
3) Start Your Day with a Protein-Rich Breakfast
A breakfast rich in protein is vital for weight loss and overall health. Amy Goodson notes that protein aids in feeling full quicker and maintaining that fullness, reducing hunger and snack cravings between meals. She recommends consuming 25 to 30 grams of protein in the morning to manage hunger throughout the morning.
For a protein-boosted breakfast, include items like Greek yogurt, eggs, lean sausage, and ultra-filtered milk in oatmeal and lattes.
4) Select Seasonal Foods That are High in Fiber
Revise your grocery list to include fiber-rich, seasonal ingredients for delicious winter dishes. Amy Goodson recommends choosing winter fruits and vegetables like Brussels sprouts, sweet potatoes, and citrus, known for their high fiber content. Fiber aids in satiety and digestion, keeping you full for longer after eating. Additionally, these fruits and veggies are packed with nutrients and antioxidants, beneficial for warding off illnesses during winter.
5) Engage in Enjoyable Winter Activities to Get Some Exercise
Exercise can indeed be enjoyable, especially with winter activities like tubing, snowy walks, and ice skating. They're great forms of exercise that don't feel like a workout! Amy Goodson advises, if you're in a snowy area, to embrace winter sports as your form of exercise during this season.
6) Use Smaller Plates to Help Manage Portion Sizes
An easy and effective method for weight loss throughout the month? Utilize smaller plates for portion control. This effortless habit can significantly support your weight loss journey. Amy Goodson explains that this psychological tactic can create the perception of eating more, while you actually consume less, yet still enjoy a 'full' plate.
7) Join the 'Cozy Cardio' Trend
The 'cozy cardio' trend is gaining popularity, especially during cold weather. It involves making cardio exercises more comfortable and enjoyable. People are using walking pads or treadmills at home, creating a relaxing atmosphere with mood lighting or candles, staying in pajamas, and walking while watching a movie. This approach means you can exercise without even changing out of your comfy clothes. Moreover, research supports that aerobic exercise is an effective method for weight loss, making 'cozy cardio' not just enjoyable but also beneficial.
8) Do Some Exercises on the Couch
Looking for a cozy home calorie-burning method? Try a couch workout! Couch exercises are perfect when you're not up for a gym visit or a high-intensity workout. Comfortably dressed in your sweats, you can perform these exercises right from your couch, whether you're listening to an audiobook or watching a movie. Some great exercises to begin with include couch dips, Bulgarian split squats using the couch, couch pushups, and mountain climbers on the couch.
9) Consider Taking a Vitamin D Supplement
Consider adding a daily vitamin D supplement to your regimen during the winter when sunlight exposure is reduced. Amy Goodson notes that maintaining adequate vitamin D levels is linked to improved weight management.