If you're anything like me you LOVE the Springtime!
All the flowers are blooming and new life abounds. Doesn't it make you excited to get outside and play?
We start to think about how we look in a pair of shorts or a bathing suit and focus more on our waistlines, but when Fall rolls around again and skimpier clothing is put away, the opposite is usually true – you throw on a bulky sweater or sweatshirt, and all you want to do is sit around on the couch watching TV, right?
Every year, the cycle repeats itself, over and over – negatively affecting your health and your pants size. What if you could make 4 small changes to put an end to this vicious cycle? I have you covered in this article.
Melatonin, which is a hormone triggered by darkness that makes us feel sleepy plays a role in appetite, making us want to eat more.
In the spring and summer, levels of melatonin decline with more light during the day, but in the fall and winter, those levels increase.
Colder weather also means we’re more likely to go for comfort foods like mac ‘n’ cheese, not to mention, this is the season that brings the holidays, and, what may seem like the inevitable weight gain.
Seasonal weight gain tends to vary from person to person but research has revealed we gain an average of a five to seven pound weight in the winter.
Another factor in winter weight gain may be linked to low levels of vitamin D, known as the sunshine vitamin.
The body needs sunlight to make use of vitamin D, but as there are fewer daylight hours during this time of year, people tend to go outside less.
Some studies have shown that people with lower levels of vitamin D store more fat – and, are linked to being overweight or obese.
There’s little doubt that winter creates the perfect storm for weight gain, but with a little motivation and some extra effort, you can get through it without derailing your healthy lifestyle and weight loss efforts.
Here are 4 tips to get help you maintain your weight during colder months:
1. Make exercise a priority
One of the key factors in avoiding winter weight gain is making exercise a priority. And, ideally, you should focus on getting outside and participating in winter sports that will get you outdoors too.
Taking part in fun activities like ice skating, skiing or just bundling up for a brisk walk outside will help those feel- good endorphins get circulating, and increase vitamin D levels too. Plus, getting active outdoors is a lot more fun than battling crowds at the gym!
2. Devise an eating plan for the holidays
Avoid the “all-or-nothing” strategy when it comes to holiday treats – if you don’t allow yourself to indulge every now and again, you’re more likely to binge.
Instead, savor smaller amounts of your very favorite dishes, enjoying every bite slowly and eating until you’re satisfied but not stuffed.
Eating a good, healthy breakfast that morning will not only get your metabolism going, you’ll be less likely to overdo it. Exercising before the meal is a good strategy too, as it will influence how you feel about all that food on the table.
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3. Stock up on superfoods
Some foods not only reduce your risk of disease, but can help you lose or maintain an ideal weight, so be sure to keep your kitchen well-stocked.
Use lots of herbs and spices in your meals, make salads with kale or baby spinach leaves, and enjoy those sweet potatoes – they’re loaded with fiber, which makes you feel fuller longer.
4. Avoid turning to food to beat the winter blues
If you tend to get the winter blues, instead of turning to comfort foods to make you feel better, stop and think about why you’re feeling down.
You might just need to get out of the house – try calling a friend to do something active together to get outside, get your blood pumping, and get some of those wonderful rays of sunshine.
Even if it’s hidden behind the clouds, it will do your mind and body good! If the cold is getting you down, warm up with a hot cup of herbal tea.
Sometimes, when you take a step back, you realize that you’re not really hungry, but it’s something else entirely. Your body may really just be craving the chance to move more – and not that slice of cake or pie!
Yours in Health,
Danette
