Avoiding Winter Weight Gain
'Tis the season! Well almost. As the weather gets colder and we hunker down to face old man winter, our diet and activity levels tend to shift.
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'Tis the season! Well almost. As the weather gets colder and we hunker down to face old man winter, our diet and activity levels tend to shift. Instead of eating lighter foods as we do in the summer and participating in active outdoor activities, as the temperature cools we tend towards starchier foods and staying indoors. This change along with holiday season eating is one of the greatest contributors to winter weight gain.
Even though winter does change our appetite and restrict our outdoor activity, there are simple steps that can keep you fit, lean, healthy and trim this winter and holiday season. By simply following the steps outlined below, that five to 10 pounds winter weight gain we try to lose every May or June will not be a concern this year.
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Step 1 - Select nutrient-dense, calorie-light foods.
Nutrient-dense foods such as vegetables and fruits are a rich source of vitamins, minerals and phytochemicals (plant chemicals that prevent and fight off disease), but are also lighter on calories. In the winter months, create delicious stews, soups and chili with pureed vegetables such as broccoli, cauliflower, butternut squash and sweet potatoes.
Step 2 - Pump up your fiber to fill you up.
In addition to lowering cholesterol, optimizing digestion and providing you with a good source of iron and vitamin B, fiber will fill you up and cause you to eat less. The amount of fiber recommended daily is between 25 to 30 grams. There are two types of fiber that are a necessary component of every diet. They are:
Soluble fiber - such as oats or oat bran, dried beans and peas, fruits such as apples and oranges, vegetables such as carrots and flaxseeds. Soluble fiber helps to regulate total cholesterol levels and LDL cholesterol (the "bad" cholesterol) in addition to controlling blood sugar levels (excellent for type 2 diabetics).
Insoluble fiber - such as wheat bran, 100 % whole-wheat products, flaxseeds, vegetables such as green beans and cauliflower and fruit skins. Insoluble fiber is important for bowel health and health to prevent or reverse constipation.
Step 3 - Realize the power of protein.
Protein is an essential component of every diet. It helps build and repair muscle and when eaten, secretes a hormone called glucagon. When glucagon is secreted in the body, fat breakdown and fat loss is facilitated. This is why it is so important to eat a protein source at each and every meal or snacks (refer to the Truestar Weight Loss Section to learn more). Optimal sources of protein include poultry, eggs and egg whites, protein powder (whey isolate), protein bars, low-fat dairy products, soy and occasional lean red meat.
Step 4 - Keep it moving.
With working late, kids to take care of and traffic as it is fitting in a workout three to four times per week can seem like fitting a round block into a square hole. Yet, in addition to burning extra calories and facilitating weight loss, engaging in regular exercise also triggers the release of the "feel good" hormones called endorphins. Due to the fact that sunlight is limited in the winter months, it is important to exercise on a regular basis to ward off depression and to keep your mood up with regular endorphin secretion. Instead of skipping your workouts altogether, sit down with your schedule and dedicate 30 to 40 minutes of your day three times per week to sweat it out. Whether it is visiting the Truestar Exercise Section and designing a personalized plan you can do from home (i.e. with dumbbells, elastic tubing or videos) or visiting a Truestar for Women Center for a quick workout - it can be done!
Step 5 - You need fat to lose fat.
Many people trying to lose weight shy away from eating fat for fear of it ending up on their hips. While fat does contain more than two times the amount of calories in comparison to protein and carbohydrates (nine calories versus four calories per gram), it is still necessary for proper brain function and weight loss. The key to eating fat is to eat the right type of fat. Start by eliminating all trans fatty acid products from your diet such as margarine, processed chips or cookies and limit the amount of saturated fat you consume to 5% of total calorie intake (i.e. red meat and full fat cheeses). Stick to essential fats such as cold water fish, nuts, seeds and monounsaturated fats such as olive oil and avocados. In addition, supplement with a high quality fish oil daily (see TrueOMEGA to learn more).
By following the steps above, you will experience your leanest, fittest winter ever. Bon appetite!
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