Dear Living Well Daily Reader,
Happy New Year!
If you’re like many folks, you woke up today thinking about the year ahead, determined to turn over a new leaf.
In fact, the number one New Year’s resolution year after year is to lose some weight.
Common wisdom claims that putting on five pounds over the winter is inevitable.
But is it possible to keep your waistline in check during the chillier months?
Since winter is far from over, let’s take a look…
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As the temperature drops and the days grow shorter, we brace ourselves for the dreaded "winter weight gain."
But is this seasonal spread as inevitable as we've been led to believe?
First, some good news: that often-cited figure of five pounds of winter weight gain isn't backed by science.
A study published in the New England Journal of Medicine tracked 195 adults over a year.
The results?
People did tend to gain weight as the weather cooled, but the average gain was a modest 0.4 pounds. Add in the holiday season, and the total average weight gain was still just 1.2 pounds… a far cry from the five-pound myth.
But even a pound or two can add up over the years if not addressed. So, how can you reverse this winter weight creep, especially if you indulged over the holidays?
Here are some simple strategies to boost your fitness and help keep you trim and healthy until spring arrives:
Stay Active Indoors: Don't let cold weather be an excuse. Maintain an exercise routine with home workouts, yoga, or indoor sports. In fact, simply moving more, like doing stretches during TV commercials, can help you shed pounds.
Plan Healthy Meals: Prepare nutritious meals in advance to avoid impulsive, unhealthy food choices when tired or rushed.
Limit Alcohol: The fact is drinking alcohol adds up to a lot of empty calories. Drink less, opt for lower-calorie alternatives, or drop the alcohol altogether.
Prioritize Sleep: Poor sleep increases appetite and triggers cravings, leading to overeating and poor food choices. Aim for seven to nine hours of quality shut-eye nightly.
Manage Stress: Stress increases cortisol levels, making weight loss difficult. To avoid resorting to comfort foods, find healthy ways to cope with winter blues and stress, such as meditation or deep breathing.
Choose Nutrient-Dense Foods: Focus on fresh vegetables and good-quality proteins to feel satisfied with fewer calories. Protein-rich foods can help you feel full longer and reduce overall calorie consumption.
Stock Healthy Snacks: Stocking up on nutritious snack options (like nuts) can help you avoid reaching for sugary treats when hunger strikes.
Stay Socially Active: Engage in non-food-centered winter activities with friends and family to keep your spirits high and your mind off snacking.
Remember, the goal isn't to deprive yourself of all of winter's culinary delights. It's about finding a balance that allows you to enjoy the season without compromising your health goals.
When you implement all or even some of these strategies, you can confidently navigate the rest of the winter months, knowing you're taking steps to manage your weight.
So, instead of stressing out about gaining those mythical five pounds of winter weight, focus on nourishing your body, staying active, and enjoying the unique pleasures this season offers.
Health and Happiness,
Dr. Scott Olson, ND
P.S. Learn my 11 hacks to beat the winter blues.
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SOURCE:
Yoshimura, E., Tajiri, E., Hatamoto, Y., & Tanaka, S. (2020). Changes in Season Affect Body Weight, Physical Activity, Food Intake, and Sleep in Female College Students: A Preliminary Study. International Journal of Environmental Research and Public Health, 17(23), 8713. |
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