7 Winter Weight Loss Ideas from Plant-Based mostly RDs and Trainers

It is cold. There is a foot of snow on the ground and all you want to do is stay inside and eat comfortable food. During these coldest months of the year, we know how easy it is to come up with an excuse to skip the workout or fall off the train of healthy eating. Right now – amid a global pandemic – advocating healthy living can be very difficult when fear goes through the roof, and blizzards are hitting the nation hard making it seem pretty impossible to apply for a run outside walk.

That’s why we enlisted plant-based pros for their seven best weight loss tips to outsmart the winter couch potatoes and get healthier now.

1. Plan your home workouts in advance

Joshua Lafond, a personal trainer and NASM founder and editor at healthgymhabits.com, has found this technique particularly helpful lately for keeping his home workouts on track. (Since he was vegan a few years ago, he has also found his energy and enthusiasm for working with clients have skyrocketed.) “When I’m stuck at home, the days often seem like they are they mix. Days can turn into weeks, then boredom sets in, which is usually a real motivation killer, ”he reminds us all of a feeling with which we are now all too familiar.

“I found that planning my workouts for the coming week every Sunday night was a great way to hold myself accountable. That way, your health becomes a priority and you are more committed to making exercise a routine, ”he continues, noting that one study even tested that theory and found that people who were in the“ Planning “Perform above average, actually went to the gym significantly more than the people who had no fitness plan at all. “If so, anything is better than nothing, even if you only want to exercise a few times a week!” he calls out.

Whether you prefer to record the time of your workout on a daily planner, wall calendar, or digitally, mark it on your schedule like any other commitment.

2. Include HIIT workouts.

We know, we know, without the physical clue of going to the good ol ‘gym (how much we miss you!), Exercising can be a challenge. Because of this, Lafond is a fan of high-intensity interval training (HIIT), which can be done in just 15 minutes and is easy to do at home. “Even without equipment, simple HITT (High-Intensity Interval Training) workouts can lead to convincing weight loss results. Researchers found that HITT training burns an average of 25 to 30% more calories per minute compared to other exercises like lifting weights, cycling, and even running, ”he explains. “Another study also found that HITT workouts are particularly good at burning belly fat.”

Only five minutes? Try this HIIT quickie from vegan fitness guru Caroline Deisler.

3. Make soups and stews for your friend

“After eating a whole-food, plant-based diet with no sugar or oil, I was able to lose weight and maintain my weight loss,” said nutritionist Trista Best, MPH, RD, of Balance One Supplements. “This came in handy during the cold winter months as I can use soups and stews for most of my meals, and remove oil by using vegetable broth.”

Hearty winter vegetable stew that pops up right away.

4. Charge winter vegetables

Speaking of winter stew, it’s important to include vegetables in your diet during these chilly months. Allison Gregg, RDN, LD / N Registered Nutritionist, Vegan, and Nutritionist at MomLovesBest, says she always tries to build her plates with 50% vegetables. “This helps control calorie levels as vegetables are low in calories. It also helps with satiety at the end of the meal since vegetables are high in fiber, ”she says. Your personal favorites? Kale, Brussels sprouts, carrots, parsnips, and red cabbage. This kale salad with roasted cauliflower and seasoned rice piqued our interest.

5. Drink ginger tea

Who would have thought that ginger could be such a powerful elixir for weight loss? “Choosing ginger tea over coffee or other flavored teas that offer no benefits is a great way to include antioxidants and improve your overall health. It’s a simple addition to your current health program and daily routine without losing the taste and warmth of other hot drinks that you would otherwise enjoy, “Best quoted this study on ginger intake when losing weight.

“Ginger is unique in weight loss because it contains compounds known as gingerols and shogaols. These compounds are antioxidant in the body and reduce free radical damage in the body, ”she adds. Try our favorite ginger and hot water recipe here.

6. Record these strength training sessions

“Weight training is a great way to lose weight. It’s also a fantastic way to burn fat and build muscle. An increased metabolic rate means that more calories are burned during the day. Bigger muscles help increase your metabolism and the number of calories you burn while exercising and at rest, ”says Desi Johnson II, NASM, CPT, CNC, at Kemtai, the digital home fitness company, and gives examples using your body weight, free weights, resistance bands and kettlebells.

“Studies have shown that you burn more calories in the hours after strength training than you do with cardio,” he says. “There have been reports that resting metabolism remains elevated for up to 38 hours after strength training. This increased calorie burn can result in additional weight loss when doing weight training at home. “

If you’re looking to strengthen yourself, read a vegan health coach and bodybuilder on how to build muscle with a plant-based diet.

7. Add walnuts to your daily routine

Plant nutritionist Kate McGowan, RD, recommends walnuts frequently because they contain a natural combination of healthy fats, vegetable protein, and fiber. These three factors can help promote a feeling of satiety. She adds, “By eating them you can satisfy your hunger and avoid overeating when that 3pm snack time comes. A study published in Nutrition showed that healthy adults (ages 18 to 35) who regularly consumed foods containing polyunsaturated fats (fats found in walnuts) experienced beneficial changes in their feelings of satiety. “

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