During the winter months, it can be easy to lose sight of our goals, leaving many of us feeling unfit and unhealthy.
To address this, the Winter Arc viral challenge was born on TikTok, encouraging people to use the last 90 days of the year to get ahead of the “New Year, New Year Me” phenomenon and improve themselves between October and 1 January.
If you’re participating in the challenge and want to eat more healthily this winter, Dr. Kathryn Basford, a GP at Asda Online Doctor, has some practical tips for you.
Start small
When setting health goals, it is important to be realistic because sustainable ones are easier to stick to and will help you make consistent progress.
“Overly ambitious and unrealistic expectations are the reason that many people find it difficult to stick to their goals,” Dr. Basford warns. “If you want to eat healthier as part of your ‘winter arc’, start with small changes, like eating one more fruit or vegetable a day or eating slightly fewer calories each week.”
Moderation, not elimination
Restrictive diets are usually hard to stick to, especially if you are cutting out your favourite foods.
“If you’re trying to lose weight or have a healthier diet, avoiding these comfort foods can often be difficult,” she continues. “But the good news is that you can still enjoy these types of comfort foods in moderation. By reducing your portion sizes, you can decrease the amount of calories you’re consuming while also being able to enjoy the festive season.”
Revamp your favourite comfort meals
Instead of cutting out your favourite foods, you could change the recipe to make it healthier while still satisfying your cravings.
“Part of achieving your ‘winter arc’ goals may involve having to forgo some of your comfort foods,” the GP says. “By making some healthier swaps, you don’t have to say goodbye to your favourite meals. For example, switching double cream in soups for a coconut or almond milk alternative can lighten up the dish without sacrificing creaminess.”
Increase your protein intake
One simple change you can make to your favourite meals is to add more protein.
“During the winter months, eating enough protein is more important than ever as it keeps you fuller for longer, helping you to avoid cravings for comfort foods while regulating energy levels throughout the day,” the expert states. “Try to incorporate healthy, protein-rich foods like lean meats, fish, dairy, legumes, nuts, and seeds into your diet.”