Researchers blame several factors,
beginning with the weather. Shorter days and longer nights induce
feelings of depression, fatigue and cravings for sweets and
starches, while cold and/or stormy weather makes it difficult to
exercise outdoors. Even braving the elements to drive to the gym
can seem like too much effort some days. Add two months of nearly
nonstop high-calorie party fare, and it's no wonder so many of us
greet spring with a spare tire around our middle.
Here are three tips to help you
plan ahead to eat healthfully all winter — and avoid packing on
the pounds:
1. Plan to eat right.
- Eat more protein. Dietary protein helps control appetite,
which ultimately keeps weight in check.
- Head off cravings for simple carbs by stocking up on
healthier foods. Don't eat empty calories. Eat fruit, vegetables
and whole-grain breads and cereals.
- Eat more soup to stay full longer. Eating more soup when
temperatures drop is a natural and healthy way to stay full and
avoid overeating
2. See The Light. Too little sunlight can
trigger cravings for high-calorie, fatty carbs like cakes,
cookies, ice cream and chips. This is because diminished sunlight
in winter reduces the brain's production of serotonin, the
mood-boosting brain chemical that helps suppress food cravings and
overeating.
Being exposed to an hour of indirect outdoor
light daily can help ward off the winter blues. To increase your
exposure to sunlight you can open curtains, take a brisk walk and
get outside anytime you can.
3. Move it or
gain it. Exercise is crucial to avoid
weight gain in winter. Strength training is essential for
maintaining a revved metabolism when temperatures drop.
Aim for at least 20 minutes two to three days a
week. Most people will get results long before it's time to put on
summer clothes. Strength training gives you the most benefit in
the least amount of time.
Staying active in winter has a fringe benefit:
Like sunlight, it elevates your mood and reduces stress, which in
turn helps you avoid overeating to alleviate winter depression.
