During winter, it’s easy to put on a few extra pounds. Between the cold, the lack of daylight, the holiday season and the irresistible urge to hibernate, staying in shape can feel like a real challenge. We totally get it! But letting things slide too much isn’t the answer, and deep down, you know that too. New year, new goals: want to get back on track in two weeks? Here are the foods to cut back on and the ones to fill your plate with, the pitfalls of overly strict diets, and the activities to slot into your daily routine, even in the depths of winter.
Diet: the cornerstone of weight management
To stay in shape over two weeks, let’s be honest: you’ll need to take your diet back into your own hands. What you eat plays a major role in your weight. A few dietary adjustments are therefore essential.
1- Foods to avoid entirely
To lighten your plate, you’ll need to limit foods that are highly caloric, may be stored and don’t necessarily do your body any good. Time to say goodbye to:
- Ready meals: they’re fatty, over-salted and loaded with sugar. There’s really nothing more to say: ditch them for good, whether you’re on a diet or not!
- Saturated fats: it’s best to limit foods high in saturated fats, such as fried and breaded foods, palm oil-based products and high-fat dairy (cream, butter, aged cheeses)…
- Sugary products: added sugars bring plenty of calories but very few nutrients. It’s best to cut back on sugar and all its derivatives, from crackers to fizzy drinks!
- Salt: doctors recommend keeping your intake in check. In excess, it’s bad for blood pressure and kidney function, and it encourages water retention. Reach for fresh herbs and spices instead: they add flavour to your dishes without the salt.
- Alcohol: empty calories, anyone? Alcohol provides calories with no nutritional value.
2- Consume in moderation
Over these two weeks, it’s wise to keep an eye on your intake of certain foods, such as:
- Carbohydrates: cutting them out entirely wouldn’t be a good idea — they’re essential for your body to function properly, especially your brain, which is particularly fond of them. To avoid energy crashes, sudden cravings and restless nights, opt for complex carbohydrates with a low glycaemic index: whole or unrefined grains, root vegetables, quinoa, legumes.
- Fats: the body needs fat — let’s be clear about that. Favour unsaturated fatty acids, found in cold-pressed vegetable oils, avocado and oily fish (sardines, mackerel, herring). Some, such as omega-3 and omega-6, are considered essential: the body cannot produce them on its own.
3- Foods to favour
Over these two weeks, it’s best to focus on:
- Plant-based foods: fruits and vegetables are your best allies! Choose seasonal produce to make the most of their vitamins. And don’t forget their high fibre content.
- Lean proteins: white meat and fish are welcome at your table, but they’re not the only options! Egg whites and fresh cheeses (quark, fresh goat’s cheese, cottage cheese) are also excellent protein sources.
- Plant-based proteins: soya (tempeh, tofu), nuts (such as almonds or walnuts) and seeds (hemp, pumpkin, fenugreek, chia) all have their place in a balanced diet!
And alongside these two weeks, why not take a look at our body care range?
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- In the morning, the Weight Loss Capsules: brown seaweed helps support digestion, while kola nut helps you feel more energised
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- In the evening, the Fat-Burning Capsules: chromium contributes to normal macronutrient metabolism, while dandelion and burdock complete the formula
Watch out for long-term diets!
If you’re considering a diet, make sure it stays a short-term approach. A restrictive and/or exclusionary diet can have harmful effects on both body and mind. Nutritional imbalances and deficiencies in micronutrients can develop, leading to serious health issues:
- Weight loss affects not only body fat, but also muscle and bone mass.
- The risk of rebound weight gain (or yo-yo effect) when returning to a “normal” diet is very real. You thought you were losing weight — only to end up gaining back even more!
- Some diets can be genuinely dangerous. For example, a high-protein diet can cause kidney, bone and heart problems.
Diets can also have devastating effects on mental health:
- Development of eating disorders, such as orthorexia, bulimia, anorexia or binge eating disorder.
- Onset of anxiety, loss of self-esteem, or even depressive episodes.
So yes to rebalancing your diet for 2 weeks to take care of your body, but a firm no to hyper-restrictive diets that drag on indefinitely!
A realistic goal for two weeks
Many of you wonder what’s sensible to aim for in two weeks. There’s no single figure that works for everyone: every body responds in its own way, depending on your starting point, your lifestyle and your eating habits. An overly ambitious target often pushes you towards very restrictive diets, with the risks mentioned above: nutritional deficiencies, the yo-yo effect…
It’s better to set yourself a reasonable goal and focus on simple changes you can stick to: a more balanced plate, fewer processed foods and more movement. If your goal is a big one, ask your GP or another medical professional for advice; they can support you along the way.
Time to get moving
Another key pillar: physical activity. If you’re giving yourself two weeks, you’ll need to get moving. In winter, exercising outdoors can feel daunting. Yet outdoor cardio sessions are ideal for getting some fresh air and clearing your head. Opt for warm, breathable clothing: sport shops are now full of smart fabrics. Then head out to run, walk or cycle, whatever suits you best. Two to three one-hour sessions are a good starting point to get you moving again. Complement these endurance sessions with a home workout routine. It’s now easier than ever to work out at home: tutorials, videos, TV programmes… Not to mention our ready-to-use solutions, like our resistance band fitness kit, which includes a resistance band and 3 thighs-abs-glutes coaching sessions. Make the most of it: our guides offer a wealth of easy exercises, complete workout routines and plenty of tips to keep you motivated. Everything you need to stay active throughout these two weeks!
Frequently asked questions
How can I stick to my good intentions for two weeks?
It’s all about planning. Plan your meals for the week, go food shopping with a list to avoid impulse buys, and put your workouts in your diary like proper appointments. Getting a friend to join you can also help you stay on track on the days when motivation dips.
What should I do once the two weeks are over?
Hold on to the habits you enjoyed and that fit easily into your daily life, and gradually bring more variety back into your meals rather than letting everything go at once. However, avoid extending a restrictive diet: as explained in the section “Watch out for long-term diets!”, it isn’t meant to last.
Can I follow this advice if I have a medical condition?
If you have a medical condition, are taking medication, are pregnant or are getting back into exercise after a long break, ask your GP or another medical professional for advice before changing your diet or activity levels. They can tell you what’s right for you.
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Useful categories: Slimming Tips, Weight Management.
