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Keep the fat off this winter!


Big jumpers hide fat well in the winter but come the spring the jumpers must go. Donít be horrified when they do. Take the following actions now!

Eat to satisfy - For some reason we feel it is easier to eat healthy in the summer when the weather is warm. This winter make the right choices and eat foods that will leave you feeling satisfied. Studies show that foods that leave us feeling fuller longer are high in protein and fibre, these include foods such as: beans, eggs, porridge, and beefsteaks. Foods that are high in refined carbohydrates, sugar and fat are less satisfying and therefore often lead to overeating. Avoid foods such as crisps, white bread, and chocolate bars.

Eat in season foods Ė This is a great time of year for British food. In season foods taste nicer, contain more nutrients and helps the local economy. In season now are: mushrooms, kale, butternut squash, beetroot, courgettes, and turnips just to name a few.

Drink water - This is a tough one for most, as we often do not feel like drinking water when the weather is cold, rather we reach for coffee, tea, and hot chocolate. Avoid these, as drinks that contain caffeine can leave you craving sugary foods. For a nice warm drink try boiling water and adding fresh mint, lemon and a slice of ginger root.

Avoid alcohol - Come winter we tend to spend more time indoors socialising, which often means more time in the pub. Avoid alcohol as often as possible if not altogether. Alcohol contains 7 calories per gram. Thatís a lot when you consider that carbohydrates contain 4 calories per gram and fat contains 9 calories per gram. Drink a pint of lager and thatís 200 calories, a small glass of red wine is 85 calories; you get the picture.

Get outside - Exercising outdoors is invigorating. Just make sure you are safe, wearing bright colours and keeping warm. Thereís so much you can do: go for a brisk walk in the park, ride your bike, play tennis, kick the football around the list is endless.

Donít put it off. Donít think that youíll start in the New Year. The New Year is still more than 2 months away. Those extra five or ten pounds sneak up quicker than you think.

Look forward to taking off the big jumpers in the spring and showing off how great you look!


Rosa Coelho is a Performance Coach and Personal Trainer at Dax Moy Personal Training Studios In London. Rosa specialises in applying a holistic approach to health and fitness through The POWER Principles. For more information about Rosa visit http://www.rocofit.com

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