|
Preventing Winter Weight Gain
Many people tend to gain
weight during the winter months. Some
joke that they are preparing for hibernation, but we don’t get to crawl
into a warm hiding place and sleep the fat away.
In our sedentary culture, factors that accelerate weight gain are a
real concern. The extra
pounds acquired over the winter can stay year after year contributing to
health problems such as obesity, diabetes, high blood pressure, and heart
disease.
People
gain weight during the winter for several different reasons.
If you fall towards this tendency, it is important to figure out
what factors contribute to your weight gain and to plan accordingly.
Simple changes in behavior can have enormous health benefits.
Following are some ideas to help prevent winter weight gain.
Make
a holiday survival plan. The
holidays can be a time for over-consumption of food and alcohol.
Try to identify barriers that keep you from being active during
this time and strive to come up with creative solutions to these barriers.
Schedule them the same way you do your parties, meetings, and
family gatherings. If the
holidays create stress for you, think of some way to reduce it. Stay active. Exercise
is the best way to reduce stress. Rest.
It is important to get enough sleep, especially during stressful
times. Eat defensively.
Include occasional small portions of treats that you enjoy, but
balance it with the rest of your meals.
Try to avoid munching and drinking just because “it’s there”. If you drink alcohol, keep your consumption reasonable.
Winter
doldrums? Get into the light.
Many people experience mild to moderate winter depression.
Severe winter depression known as seasonal affective disorder
(SAD), is marked by depressed mood, sleeping more than usual, increased
appetite, cravings for sweets and carbohydrates, and weight gain.
If depression is a problem for you, consult your health care
provider. They may recommend
some form of light therapy, which relieves winter depression in many
people as well as light to moderate exercise.
Make
friends with winter. Winter
can cause a decline in physical activity, as days become shorter and
inclement weather can limit exercise options.
If winter weather creates barriers for you, take a closer look at
those barriers and strive to combat them with creative solutions.
Check out recreation programs and fitness centers in your area.
If you are comfortable with colder weather, purchase some warmer
clothes and hit the street or take up a winter sport such as snowshoeing,
cross-country skiing, or ice-skating.
No
matter what the reason for winter weight gain, there is always a way to
minimize, if not prevent it. Remember
to make a plan…stay active, rest, and eat defensively.
by Debbi
Whitcombe RD
FIT Launch
|
