1 SOUP, GLORIOUS SOUP

Winter is a great time to get creative in the kitchen, cooking up vitamin- and nutrient-rich soups and stews. Hearty root vegetables, such as parsnips, carrots, swedes and turnips, are in season and are ideal for soups. Look for recipes that use a low-sodium stock base rather than a cream base. If the recipe requires cream or whole milk, switch to low-fat milk or yoghurt. Click here for some delicious soup recipes.

2 BE PART OF THE TEAM

Join a sports team to get your body moving. Basketball, netball, even cricket, can be played indoors so you’ll never be at the mercy of miserable weather. If team sports don’t appeal, why not try squash, badminton or tennis? According to a study from Loughborough University’s School of Sport and Exercise Sciences, regular and moderate exercise will not only help you lose weight but will give your immune system an all important boost, crucial during the winter months.

3 WATER WORKOUTS

The idea of donning your swimming costume in the middle of winter may seem strange at first, but bear in mind that most local pools are heated during the colder months, making the transition from the change room into the water slightly easier. Using water as resistance is an effective way to burn kilojoules, so try aqua aerobics or aqua boxing if swimming laps isn’t your thing. A 2010 study by the University of Western Australia found that for women between the ages of 50-70, swimming is better than walking for fitness and weight control.

4 TAKE A WALK

A brisk walk in the beautiful outdoors on a crisp winter day is the perfect antidote to being cooped up inside. The temptation may be to remain tucked up in bed, particularly when it is still dark outside, but a spurt of exercise will leave you feeling energised and invigorated. It is important to remember that cold weather is a risk factor for muscle strain and damage though, so Dr Robert Leach a professor of orthopaedic surgery at Boston University Medical School recommends stretching and warming up to avoid injuries. Ensure you choose fitness gear that 
will protect you from the elements but won’t cause you 
to overheat.

5 INTO THE RHYTHM

Throughout winter, incidences of seasonal affective disorder (SAD) increase as reduced sunlight disrupts the body’s natural rhythms. Clinical psychologist Dr Mary Grogan says besides feeling depressed, some of the symptoms of SAD can include increased appetite and weight gain. She says regular exercise and staying fit are important in improving or combating the disorder. It’s a good idea to take your exercise outdoors to maximise your exposure to sunlight: not only will the sun’s warm rays feel lovely on your skin, but it will also boost your body’s vitamin D levels, which also tend to 
drop in the cooler months.

6 DRINK UP

It’s just as important to stay hydrated in winter as it is in summer, even if you don’t feel as thirsty. If you’re looking for a comforting drink to warm you up, try drinking tea rather than coffee or a kilojoule-laden hot chocolate. A study published in The American Journal of Clinical Nutrition found that green tea extract can boost your metabolism by four per cent. If tea isn’t your thing, why not try hot water with a twist of lemon or honey?

7 PLAN AHEAD

Having a clear goal will help you focus on what you want to achieve. Do you want to maintain your weight and current level of fitness over winter; do you want to increase your fitness level and shed kilos; or do you want to improve strength and agility? Behavioural research journal Psychology Today says those who have goals to guide them, achieve more than those who don’t, and the goals also provide more focus and commitment. It’s also thought that achieving a goal produces dopamine in the brain – one of the chemicals responsible for happiness.

8 GO SLOW

More people are embracing the slow-food movement and shunning highly processed and packaged food. Head down to your local farmers’ market to see what is on offer: winter fruits such as oranges, grapefruit, kiwifruit and guavas are brimming with protective nutrients such as vitamin C, and in addition to warding off winter colds and flu, they are great low-kilojoule snacks. Better yet, get out into the garden and start growing your own vegetables. According to the Harvard Heart Letter, the University Medical School’s monthly advisory on heart health, treatments and prevention, 30 minutes of gardening can burn up to 837 kilojoules.

9 GET PHYSICAL

Aerobics videos may be oh-so-80s, but it’s time to don the leg warmers for some 21st-century at-home fitness. Incorporate the latest fitness technologies like a Wii Fit or an electronic dance mat into your fitness regimen, or try a Pilates or yoga DVD. If you want to get your heart rate up, push the sofa to one side and grab a skipping rope. Household items like a heavy can or bottles of water can make for great impromptu weights. A 2005 study published in the Journal of Sports Science and Medicine found a well-rounded home-exercise program, combining aerobic, resistance and flexibility exercises are very effective in improving overall fitness in older adults.

10 COUNT DOWN THE DAYS TO SUMMER

If thinking about slipping back into your swimsuit isn’t enough motivation for you to avoid that extra piece of cake, remember that maintaining moderate activity levels and a healthy diet now may be easier than trying to burn it off three months from now. So, if you want to hit the ground running come October, staying healthy throughout winter is 
your best option.