9 Ways to Avoid Winter Weight Gain

Here are 9 ways to avoid winter weight gain. Preventing weight gained during the winter is important. Studies have shown that winter weight gain averages 2 lbs,  accumulates over time and is tougher to lose.  If this extra weight accumulates through the years it may be a major contributor to obesity later in life.

1. Increase your protein intake to curb carb cravings in winter. Head off cravings for simple carbs by stocking up on healthier foods. Be very mindful of cravings for comfort food.
2. Stock your refrigerator and cupboards with healthier foods that are high in complex carbs. Healthy eating choices include; fresh fruits and vegetables, dried fruits (without added sugar), whole-grain breads and cereals and healthful, low-sodium soups. Foods that are high fiber, are utilized by the body more slowly, feeling satisfied longer. Eat more broth or vegetable based soups to stay full longer. Foods that contain water, keep you feeling full longer than just drinking water.  So, stock up with healthy foods low in calories and high in water content, fill you up faster.
3. Have snacks in-between meals.  Snacking boosts your metabolism, maintains your energy between meals and keeps your blood sugar steady. Plan several protein, fiber-rich snacks a day; unsweetened applesauce, roasted unsalted nuts and seeds, dried fruits made without sugar, such as raisins or apricots; and whole-grain cereal.
4. Keep a food journal, honestly listing your entire food and beverage intake. Assume most mouthfuls are minimum 25 calories.  Some people keep a list every day; others keep a list for a week, once a month.  Whether you use a PDA, phone app, online tool or paper diary, journaling is effective.
5. Never, ever go to a party hungry. Remember to have fun, see and talk to people. Create a plan to resist excess holiday party and food temptations. Don’t expose yourself to temptation without planning. One successful trick I use is to eat a serving of oatmeal before leaving home.
6. Keep physically activity. Weather may prevent outdoor sports, so plan for indoor activity.  When your time is tight, don’t become obsessive, but do be consistent. Plan on being active daily.  At least 3X weekly spend planned exercise time. Buy a few DVDs for indoor activity, Plan 10-15 minute bursts of activities, Create new exercises patterns, Walk upstairs, mall walking.
7. Avoid empty calories on foods or beverages. Avoid or minimize alcohol.  Alcohol is loaded with empty calories.  Drink a full 8oz. glass of water often.
8. Consider taking Vitamin D supplements to compensate for less sunlight and outdoor time.  Check with your doctor.
9. It is okay to say no.  You do not have to accept every invitation or eat/drink every item offered. Practice if you must, but don’t feel guilty about protecting your health.

The key to avoiding winter weight gain is to be aware and mindful of both your eating and exercising.  Take the pressure off and think about what you eat and how you are active.

Please comment. Share how you prevent winter weight gain with other readers.

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