fat to fit - Say NO to winter weight gain!

How do we prevent winter weight gain?

Ways to prevent a winter weight gain:

• Water - Drink 6-8 glasses of water. Carry a water bottle (BPA free) 
• keep up other liquids- soup, cordial, tea, coffee, diet/sugar free soft drinks.
• Exercise- keep up your exercise, it maybe cold outside but you can still keep up the normal routine. Run on a treadmill, walk with friends (or pet), go for a bike ride, Zumba or group sports
• Track- by tracking what food and drink we consume we are more likely to not have a weight gain. If it passes your lips write it down, any licks, sips and tastes too.
• Portions- Weigh and measure all your food as it is easy for your meal sizes to increase over winter. It is a natural occurrence as body fat used to be what kept us warm.
• Preparation- plan your meals and exercise for the week. That way you are more likely to stay committed. 

Here are some ideas that I am trying this week:

• Change my meal choices (use different ingredients to make it healthier e.g. stock instead of butter and milk in mash)
• Cut down on sugar (includes sweeteners and honey)
• Eat more unprocessed foods (steel cut oats instead of Uncle Tobys Quick Oats or Weight Wise Oats)
• Drink less alcohol
• Exercise more - make a date with yourself
• Plan meals for the week (saves time and money)
• Cook a soup for lunch
  

How are you going to change and prevent a winter gain?

Pedometer readings for the week of 2nd July - 8th July

Friday	3450 steps	2.17km
Saturday	4715 steps	2.97km
Sunday	0 steps 20km MTB ride	0km  (forgot to wear)
Monday	6124 steps	3.85km
Tuesday	5749 steps	3.62km
Wednesday	478 steps	0.03km  (paused accidentally)
Thursday

I've been on holidays and a bit slack this week... Again!

This week I cracked 20km on my Mountain Bike Ride at Daisy Hill Brisbane and did 2 workouts

Measurements

Waist: 71cm (at smallest part) (same as last week)

Hips: 83cm (on hip bone) (up 1cm from last week)

Bust: 87cm

Arms: Right 25cm Left 24cm (1cm difference between left and right) 

Thighs: Right 49.5cm Left 49cm

Weight: 51.0kg (51.7kg yesterday @ Official Weigh in)

What I acheived last week: 

• Exercise 2 workouts
  
• Track - need to do more tracking
• Cut back portion sizes I even put food into the fridge when I had eaten enough
  
• Back into routine I still need to do this back to work on Monday might help
• Get out and ride 20+km on Sunday
  
• Run need to do this
• Walk the dog I might do this this afternoon if the weather holds off

My things to do this week

• Exercise
• Track
• Cut back portion sizes
• Back into routine 
• Get out and ride
• Run
• Walk the dog

What are you going to do?