The end of every year gives us a lot to celebrate with holidays, family gatherings, and ringing in a brand new year. This time of year can be somewhat of a minefield if you’re trying to avoid weight gain or stick to a clean eating lifestyle. But, what if we told you that you can be healthy and eat some cake too?
You already know some of the usual suspects, such as fruits and vegetables that help with your weight.
There’s nothing wrong with these choices, of course, but there are some other fiber-rich ones out there that you probably rarely even think about.
In fact, these not only help you lose weight but keep your body fighting off mucus and viruses you can get during the winter months.
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Foods That Stop Winter Weight Gain
Artichokes (1 large)
8 g fiber & 87 calories
Artichokes keep you full because they are high in both fiber and protein, which slows digestion and promotes feelings of fullness. A medium artichoke contains about 7 grams of fiber and 4 to 5 grams of protein. The soluble fiber inulin also acts as a prebiotic to support a healthy gut, which can affect hormones related to satiety.
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Increases fullness: The high fiber content slows down digestion, making you feel full for a longer period and helping to prevent overeating.
Stabilizes blood sugar: Fiber also helps regulate blood sugar levels by slowing the absorption of sugar, which can prevent the cravings that lead to snacking.
Supports gut health: Artichokes are rich in inulin, a prebiotic fiber that feeds beneficial gut bacteria. A healthy gut microbiome is linked to better digestion and may help regulate the hormones that control hunger.
Raspberries (1 cup)
8 g fiber & 64 calories
Raspberries are low in calories, providing only around 64 calories per cup. This makes them a filling snack that can help reduce overall calorie intake.
When we talk about fiber, raspberries are a good source of fiber, with about 8 grams per cup. Fiber promotes feelings of fullness and helps regulate blood sugar levels, which can reduce cravings and prevent overeating.
Some studies suggest that raspberries may contain compounds that can boost metabolism and help burn calories more efficiently. These berries are also high in cancer-fighting ellagic acid.
Pumpkin (1 cup pureed)
7 g fiber & 116 calories
Pumpkins are a low-calorie vegetable, providing only around 49 calories per cup. This makes it a filling and nutritious option for weight management. Pumpkin seeds contain healthy fats, such as omega-3 fatty acids, which can boost metabolism and aid in weight loss.
Brussels Sprouts (1 cup)
6 g fiber & 65 calories
Brussels sprouts contain phytonutrients called glucosinolates, which may help boost metabolism and burn calories. They are also packed with essential vitamins and minerals, including vitamin C, vitamin K, and potassium. These nutrients support overall health and well-being, which can contribute to weight loss efforts.
Bet you didn’t know that brussels sprouts also have more protein than most veggies (around 4 to 5 grams per cup).
Kiwi (1 cup)
5 g fiber & 110 calories
Some studies have shown that consuming kiwi fruits may be associated with reduced body weight and body fat. For example, a study published in the Journal of Nutritional Science and Vitaminology found that participants who consumed two kiwis daily for six weeks experienced a significant decrease in body fat mass. The combination of low calories, high fiber, and nutrients in kiwis can help you feel full for longer, reducing cravings and overeating.
Bet you didn’t know that only one kiwi provides 273 percent of your daily vitamin C needs.
Pear (1 medium)
6 g fiber & 103 calories
Pears contain a high amount of water, which helps keep you hydrated. This can also contribute to feelings of fullness and reduce cravings for unhealthy foods.
Nutrient-Rich: Pears are a good source of vitamins, minerals, and antioxidants, which support overall health and metabolism.
Some studies have shown that consuming pears can lead to weight loss. For example, one study found that people who ate two pears daily for 12 weeks lost an average of 2 pounds.
While pears alone may not be a magic bullet for weight loss, they can be a supportive and nutritious addition to a weight-loss plan. Their high fiber content, low calorie count, and hydrating properties can help promote feelings of fullness, reduce overall calorie intake, and support overall health.
Tips to Be in the Best Shape This Winter
Keep reading for 5 tips to keep your body all the way healthy this winter.
RELATED: Dust Off Your Scale and Prevent Holiday Weight Gain
1. Take A Walk After Every Meal
Light movement after a meal won’t exactly undo everything you’ve just consumed, but it can be very useful for your digestion.
After every meal, and particularly those heavier meals, moving for at least 15 minutes can help improve circulation and give your metabolism a little boost. The faster your metabolism moves, the less fat your body will absorb, thus giving your weight goals a major assist.
On the other hand, when you eat and lie down right after, you might be slowing down your digestion and causing all types of stomach issues, including that uncomfortable feeling of bloat.
So, try your best to fight the urge to sit down right after eating and move your body to keep those holiday pounds from creeping up on you.
2. Stick To A Strength Training Routine
Speaking of your metabolism, nothing does a better job of speeding up your metabolism than strength training.
The more muscle you have in your body, the more energy your body needs to maintain that muscle, and therefore your body will constantly need to burn energy to support it.
While strength training regularly isn’t an excuse to eat like a maniac, it can help your body burn off some of those unwanted calories from the frequent holiday parties and dinners.
At a minimum, try to incorporate two strength-based workouts into your weekly routine to build and maintain fat-burning muscle.
3. Choose Savory Over Sweet When Possible
Sugar is a tiny little thing that makes everything delicious. Unfortunately, the more you consume, the more sugar cravings you’ll have.
This means that you’ll be creating a dangerous cycle of consuming sweets all through the holiday season, which might not align with your health goals.
The thing to keep in mind with sugar is that even though it’s not fat when you eat it, your body stores excess sugar as fat for later use. So, you might be eating something low in fat but high in sugar, and completely defeating the purpose. If you have the choice over the holidays to eat something savory or sweet, always go with the savory option. Typically, you’ll be more satisfied anyway and you can kick your sweet tooth to the curb if you make this a habit.
RELATED: 3 Proven Strategies to Prevent Holiday Weight Gain
4. Start A Family 5K Tradition
While we love a great family dinner, there are other ways to enjoy time with the family other than sitting down at the table for big meals.
Before (or after) you sit down to eat, create a simple route for a family 5K to encourage your family to walk, jog, or run together. For the elderly and younger family members, encourage them to walk a distance they are comfortable with. The point is that you all move together. And you’ll be surprised how easy it can be to bond during a walk outside. Not to mention those post-workout endorphins can reduce the drama at the dinner table.
5. New Rule: Always Have A Half Plate Of Veggies
You are going to eat yummy and not-so-healthy things during the holidays and there is nothing wrong with that. The tricky part, however, is watching the other things you put on your plate.
Before you put anything on your plate, start with at least a half plate of veggies, like Brussel sprouts, greens, spinach, and other non-starchy veggies. After you’ve had your veggies, have whatever you want, but be careful with portions.
The key to avoiding weight gain is finding a balance and thinking about putting more “good” food in your body than “bad.”
What are your own tricks for enjoying the holidays without completely losing sight of your health goals? Tell us in the comments!
Sharita Jennings is a fitness and travel enthusiast and creator of Get Fit Like That, LLC. She is a health policy attorney and ACE certified group fitness instructor and fitness nutrition specialist. She provides online fitness plans and leads group fitness classes in Washington DC. Check out her fitness tips and workouts at GetFitLikeThat.com.
