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Stop Winter Weight Gain
Posted on Dec 3rd 2009 11:25AM by Liz NeporentFiled Under: Diet & Weight Loss
Like bears and squirrels, many of us tend to hibernate for the winter and, like our furry friends, we also tend fatten up. "Studies show that the average person gains anywhere from half a pound to nearly two pounds each winter," notes Donnica Moore, M.D., a spokesperson for the national wellness campaign, Life ... Supplemented. Over the course of the decade that translates into a pretty significant spare tire. Read on for Moore's tips on how to avoid a pile up of pounds this winter.
Cut Cravings with Calcium
Preliminary studies suggest that women who get at least 1200 mg of calcium daily experience less weight gain and fewer carb cravings than women who don't. "Unless you're getting the equivalent of 5 glasses of skim milk a day, consider taking a supplement to make up the difference," Moore says.
Think Before You Drink
There's nothing like a piping hot beverage to warm you up -- or pack on the pounds. "Fancy coffee shop drinks can add a ton of calories to your diet before you realize it," notes Moore. Sipping a Starbucks grande Caffe Mocha will cost you more than 360 calories. To prevent an overflow of liquid calories, Moore advises sticking with basics like regular coffee, a low-cal hot chocolate or tea.
Watch Your Weaknesses
"Because you spend you spend so much time sitting around indoors during the winter you spend a lot more time near the kitchen," Moore points out, and that means you're more likely to overindulge. Depending on your personality, one of two strategies can help prevent binging: Either limit yourself to a small taste of what you crave every day or, if you don't have the willpower to stop after a few bites, go cold turkey.
Right Size Your Portions
Restaurant servings, muffins, candy bars, steaks, sodas, and dozens of other foods started ballooning in the 1970s, dramatically inflated in the 1980s, and have continued to expand, to the point where some food products are now five times their original size. To keep your portions in proportion use these visual tricks: a 3 ounce serving of meat is about the size of a deck of cards; a thumb-sized piece of cheese equals one ounce; and, a half a cup serving of rice is about the size of a tennis ball.
Eat Plenty of "C" Foods
Catching the flu can sideline workouts and sabotage good eating habits. Avoid becoming a cold weather casualty by following common sense tips like washing your hands frequently and popping a daily multivitamin. Moore also advises getting a regular dose of Vitamin C by eating plenty of fruits of veggies. "Citrus fruit and other brightly colored fruits and vegetables tend to be highest in vitamin C and other flu fighting phytochemicals," she says.
Eat Something Fishy
Oily fish that contains Omega fatty acids with DHA may prevent weight gain by revving up metabolism and inhibiting immature fat cells from maturing, Moore says. And that's not the only advantage to eating fatty fishes like mackerel, trout, sardines and salmon. "It can also help fight depression which in turn may keep you from overeating to beat the blues."
See the Light
Not enough sunlight can trigger cravings for high-calorie, fatty carbs like cakes, cookies, ice cream and chips because, Moore says, diminished sunlight in winter reduces the brain's production of serotonin, the mood-boosting brain chemical that helps suppress food cravings and overeating. She suggests spending at least one hour per day outdoors or near a bright, sunny window to help put the brakes on weight gain.
Mind Your Movement
"We tend to move less when the weather is colder," Moore says. "So one obvious way to ward off unwanted pounds is with exercise." Moore recommends getting at least 30 minutes of movement daily and if you can't get to the gym, up lifestyle activities like taking the stairs, walking between errands and doing chores around the house.
Catch Your Zs
If you're still having trouble shedding unwanted pounds even though you're doing everything right, hitting the snooze button may help. In a decade long study, Canadian researchers found that men who reported getting seven to eight hours of slumber per night were 16.5 pounds lighter than those who said they only caught five or six hours of shuteye nightly. Women who got a full night's sleep were more than 11 pounds thinner than those who didn't. Blood tests revealed that the insomniacs had 80 percent lower levels of the appetite regulating hormone leptin than expected.
Cut Cravings with Calcium
Preliminary studies suggest that women who get at least 1200 mg of calcium daily experience less weight gain and fewer carb cravings than women who don't. "Unless you're getting the equivalent of 5 glasses of skim milk a day, consider taking a supplement to make up the difference," Moore says.
Think Before You Drink
There's nothing like a piping hot beverage to warm you up -- or pack on the pounds. "Fancy coffee shop drinks can add a ton of calories to your diet before you realize it," notes Moore. Sipping a Starbucks grande Caffe Mocha will cost you more than 360 calories. To prevent an overflow of liquid calories, Moore advises sticking with basics like regular coffee, a low-cal hot chocolate or tea.
Watch Your Weaknesses
"Because you spend you spend so much time sitting around indoors during the winter you spend a lot more time near the kitchen," Moore points out, and that means you're more likely to overindulge. Depending on your personality, one of two strategies can help prevent binging: Either limit yourself to a small taste of what you crave every day or, if you don't have the willpower to stop after a few bites, go cold turkey.
Right Size Your Portions
Restaurant servings, muffins, candy bars, steaks, sodas, and dozens of other foods started ballooning in the 1970s, dramatically inflated in the 1980s, and have continued to expand, to the point where some food products are now five times their original size. To keep your portions in proportion use these visual tricks: a 3 ounce serving of meat is about the size of a deck of cards; a thumb-sized piece of cheese equals one ounce; and, a half a cup serving of rice is about the size of a tennis ball.
Eat Plenty of "C" Foods
Catching the flu can sideline workouts and sabotage good eating habits. Avoid becoming a cold weather casualty by following common sense tips like washing your hands frequently and popping a daily multivitamin. Moore also advises getting a regular dose of Vitamin C by eating plenty of fruits of veggies. "Citrus fruit and other brightly colored fruits and vegetables tend to be highest in vitamin C and other flu fighting phytochemicals," she says.
Eat Something Fishy
Oily fish that contains Omega fatty acids with DHA may prevent weight gain by revving up metabolism and inhibiting immature fat cells from maturing, Moore says. And that's not the only advantage to eating fatty fishes like mackerel, trout, sardines and salmon. "It can also help fight depression which in turn may keep you from overeating to beat the blues."
See the Light
Not enough sunlight can trigger cravings for high-calorie, fatty carbs like cakes, cookies, ice cream and chips because, Moore says, diminished sunlight in winter reduces the brain's production of serotonin, the mood-boosting brain chemical that helps suppress food cravings and overeating. She suggests spending at least one hour per day outdoors or near a bright, sunny window to help put the brakes on weight gain.
Mind Your Movement
"We tend to move less when the weather is colder," Moore says. "So one obvious way to ward off unwanted pounds is with exercise." Moore recommends getting at least 30 minutes of movement daily and if you can't get to the gym, up lifestyle activities like taking the stairs, walking between errands and doing chores around the house.
Catch Your Zs
If you're still having trouble shedding unwanted pounds even though you're doing everything right, hitting the snooze button may help. In a decade long study, Canadian researchers found that men who reported getting seven to eight hours of slumber per night were 16.5 pounds lighter than those who said they only caught five or six hours of shuteye nightly. Women who got a full night's sleep were more than 11 pounds thinner than those who didn't. Blood tests revealed that the insomniacs had 80 percent lower levels of the appetite regulating hormone leptin than expected.
