Observer photo by Grace Verhey

Top 10 tips to lose that winter bulge

by WAH-HUI ONG

With spring around the corner, here are 10 tips to lose those extra pounds gained during the winter. As most of these steps will fit into your daily routine, they are easy to stick to and sustainable for the long term.

1. Only eat when you’re hungry.
This may sound obvious, but very often we eat to satisfy our cravings, or simply because it’s time for lunch. So if you’ve had a big breakfast and don’t feel hungry when lunch time rolls around, have a piece of fruit instead.

2. Start with fiber.
Having a fruit such as an apple or having a salad before your meal can help to curb your hunger so that you eat sensible amounts of other types of food.

3. Eat your calories, don’t drink them.
If you’re craving a snack, eat something sensible like a piece of fruit; it’s much better than having hot cocoa, which tends to be laden with sugar. Fruit juices, while rich in vitamins, are also high in sugar.

4. Make conscientious choices.
At the supermarket, read food labels and choose healthier options like low-fat dairy products. If you like carbonated drinks, substitute them with naturally flavored, no-sodium club soda; and if you must have chips, choose reduced-fat and low sodium alternatives.

5. Have a piece of fruit handy.
Keep an apple or a low-fat snack in your bag so that if you are craving a snack in- between meals, you have a healthy option on hand and have one less excuse to buy a high-calorie snack.

Observer photo by Grace Verhey

6. Walk up steps.
Wherever possible, use the stairs or walk up the escalators instead of taking the elevator. The Stairmaster is one of the best exercise machines for toning the buttocks and it also gets your heart pumping. Every time you walk up the stairs, you’re having a small Stairmaster workout.

7. Get off the bus or metro one stop before your actual destination.
This is usually only possible when you have a lot of time on your hands. But it’s a good way to squeeze in a brisk walk each day. Little things add up and every effort you put into dieting or exercising counts.

8. Hit the gym.
While controlling your intake of calories is imperative to losing weight, exercise is important to your overall fitness level. To tone up your muscles, do vigorous exercises for at least 45 minutes, three times a week.

9. Say “no” to food two hours before bed.
By not snacking on chips or drinking hot chocolate before bedtime, you are reducing your consumption of calories that your body does not need. Having a cup of non-caffeinated tea is a good alternative.

10. Set a target.
As with most tasks, failing to plan is planning to fail. Set tangible targets for yourself like aiming to fit into a pair of jeans that have become too tight. Targets need to be realistic too, and it helps to start with more achievable goals and raise the benchmark gradually.