Winter Weight Gain – How To Avoid Piling On Pounds
Are you dreading winter weight gain? Here’s exactly how to avoid piling on the pounds during winter this year.
Let’s chat about winter weight gain.
Winter weight gain – we all dread it but have no fear!
Here’s exactly how to avoid piling on the pounds during winter this year.
Don’t you love it – snuggling under the covers, warming yourself near a fireplace, getting cozy with a hot chocolate and some marshmallows?
On second thought, all those extra marshmallows and snacks and indulgent hot foods that we consume to “keep us warm” during the winter may feel fun while we are in the thick of winter.
But come spring time, when we need to strip off those woolly coats and scarves, there is only one result and it isn’t always obvious when you are hidden under the layers.
You wind up greeting the spring heavier than you were the year before.
For many of us this weight gain comes as a surprise (what? Eating all that extra food actually counted? I can’t get away with eating twice the amount of food during winter and stay exactly the same weight?)
In fact, the average adult gains 5 to 7 pounds between December and February, according to researchers at Johns Hopkins University.
When you think about how that adds up from year to year, you can see why you may be in for a shock when you start shedding your bulky coats and sweaters in March.
But my friend, it doesn’t have to be this way.
There is no rule that says you have to stack on the weight during winter time.
It isn’t a compulsory thing that we all need to sign up for.
You can make this the year you actually break the cycle.
Consider these tips for upgrading your diet and staying active so you’ll be leaner year-round.
Eating Tips to Fight Winter Weight Gain:
WINTER WEIGHT GAIN
TIP # 1 – Reduce portions.
Comfort foods and holiday treats can be hard to resist.
Instead of depriving yourself completely, cut down on serving sizes so you can have a taste of your favorite dishes.
Reducing portion size will help people lower their overall calorie intake since studies have shown that people tend to eat what is in front of them. Samantha Heller
WINTER WEIGHT GAIN
TIP # 2 – Load up on produce.
Depending on where you live, some fresh fruits and vegetables may be in short supply at your local grocery during winter.
Look for winter produce like cabbage, beets, and Brussels sprouts.
Try shopping the frozen food aisle for items that freeze well, like spinach and peas.
Eat the best you can, even if your options are limited.
WINTER WEIGHT GAIN
TIP # 3 – Party wisely.
Holidays are prime time for socializing. Trust me, I know it’s hard!
Focus instead on conversation and dancing rather than eating and drinking.
Take the edge of your hunger with a healthy snack beforehand to avoid going overboard on hors d’oeuvres and dessert buffets.
Whatever choice you make makes you so choose wisely.
WINTER WEIGHT GAIN
TIP # 4 – Limit alcohol.
Cocktails have undermined many diets.
Oh yes they have!
Wine, champagne, beer and spirits all have the same effect.
In addition to the empty calories they contain, they tend to weaken your willpower.
Restrict yourself to one or two light drinks such as a gin and tonic or vodka and soda and don’t think that just because you are drinking, all the snacks in front of you have zero calories (our mind will play cruel tricks on us when we are drinking!).
WINTER WEIGHT GAIN
TIP # 5 – Bring snacks.
Be prepared for shopping expeditions and office food platters by storing wholesome treats in your car and desk drawers.
Good choices include nuts, baby carrots, and low-sugar protein bars.
It’s good to have these on hand when you get hungry, so you don’t feel tempted to go crazy on other less-healthier options.
WINTER WEIGHT GAIN
TIP # 6 – Lighten up on coffee.
Have you noticed that during winter you tend to drink more warm drinks than usual?
Speciality coffee drinks may contain more sugar and calories than a big meal.
Save them for an occasional splurge, and order the smallest size. Or order a herbal tea instead.
WINTER WEIGHT GAIN
TIP # 7 – Eat mindfully.
Holidays can be hectic.
Pay attention to the quality of your food and how many calories you’re consuming.
Otherwise, you may consume large quantities of junk food without thinking, especially while watching TV.
Trust me, that can happen very easily, especially if you are having lots of nights in during winter.
WINTER WEIGHT GAIN
TIP # 8 – Recover quickly.
Don’t stress if you fall off the “consciously-trying-be-healthier” wagon.
If you do go off your no-crappy-stuff diet, just pick yourself back up and jump back on the wagon soon as possible.
You can always, always recover from any hiccup you might have faced.
Consciously eat a bit less for the next day or two and you will feel back on track by the end of it.
Exercise Tips to Fight Winter Weight Gain:
WINTER WEIGHT GAIN
TIP # 9 – Make a commitment.
It’s natural to want to stay indoors when it’s cold and wet outside.
I get it!
But that doesn’t mean you still can’t go for a walk or run if the weather permits it or that you can’t visit the gym after work.
Your commitment just needs to come first because commitment is an act, not a word.
There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results. Art Turock
WINTER WEIGHT GAIN
TIP # 10 – Bundle up.
Layers of warm and insulated clothing can keep you more comfortable outdoors.
Remember to keep your face, hands, and feet protected too.
WINTER WEIGHT GAIN
TIP # 11 – Share the fun.
Take your mind off the low temperatures by having fun with family and friends.
Go ice-skating or cross country skiing.
Find a workout buddy so you can motivate each other and feel more accountable to show up as planned.
It’s the little choices every day that lead to the final results we are striving for.
Commitment leads to action. Action brings your dream closer. Marcia Wieder
WINTER WEIGHT GAIN
TIP # 12 – Create a home gym.
There may be some days when the weather is so extreme that it makes more sense to stay indoors.
You can still stick to your workout schedule if you have some equipment at home.
Invest in a treadmill or jump rope.
Pick up a variety of exercise DVDs or browse YouTube for interesting home workout videos.
So all in all, it IS possible to skip the winter weight gain with a bit of planning and intention.
In fact those are the two keys to success: planning in advance and having the intention to eat less and exercise more during the winter season.
Eating less and exercising more will help you to stop winter weight gain in its tracks.
You simply need to stay mindful of the fact that we have a tendency to do the very opposite during winter – EAT MORE AND EXERCISE LESS!
I don’t need to tell you the obvious: when you manage your weight, you lower your risk for many serious health conditions, and give yourself more energy to enjoy the activities you love.
More importantly than that: you don’t enter the new season – SPRING one of the most gorgeous times of the year – feeling WORSE than you did before winter.
Our goal is to always inspire you to feel better, do better, look better and BE BETTER in life.
I didn’t mean to gain weight, it just happened by snackcident.
You didn’t gain all your weight in one day; you wont lose it in one day. Be patient with yourself. Jenna Wolfe
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I’m Frances Vidakovic – a mindset & action coach for quietly ambitious women who want to stop overthinking and finally take aligned action. I help women achieve their goals and follow through on what matters, without sacrificing their sanity or soul.