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Avoid Winter Weight Gain
By Dustin Driver
Winter is your enemy. Freezing temperatures force you inside, where you
shovel heaps of high-fat comfort foods down your gullet. Before you know it, you’
ve gained 10 pounds and your New Year’s resolution has you shackled to a
treadmill. Winter weight gain isn’t just an urban myth; it’s driven by biology and
fueled by mood. In fact, most of us gain between three and four pounds during
the winter months, despite our best efforts. But fret not: You can combat winter
weight gain and remain slim and trim for spring.
causes
There are lots of culprits, but cold is the No.1 suspect. When temperatures drop,
we stay inside. Our metabolisms slow to a crawl and we pack on the pounds. But
the conspiracy runs deeper than that. During the winter, we forgo low-calorie
snacks for prepackaged, high-fat delights like chips, nuts and crackers. We also
get less sunlight, which makes us feel down in the dumps. To combat those
feelings, we gobble up carbohydrates, fats and sugars, which make us feel
better.
Some doctors believe that we’re genetically programmed to gain weight when it
gets chilly. "Your body may be working against you to hang on to it so you stay
warm,” said Lawrence Cheskin, MD, founder of the Johns Hopkins Weight
Management Center in Baltimore, in an interview with Prevention magazine.
Fat is a great insulator and it really does a great job of keeping you warm. Before
the days of forced air heating and good insulation, a few extra pounds could
mean the difference between life and death. For most of us, however, freezing to
death isn’t really a problem. We want to look and feel good.
how to fight it
Stay active
Exercise is your best weapon against winter weight gain. And strength training
will do a lot to keep your metabolism revving. So hit the gym at least three times
a week and devise a workout routine that will tax your biggest muscles. Focus
on your legs; they burn more calories than any other part of your body. Add a
little cardio to the routine -- about 15 minutes per workout -- and you’ll do a lot to
avoid packing on pounds.
Get some sun
Go outside, even when it’s freezing. Bundle up and jog around the block or start
a snowball fight with the kids. The sunlight will refresh your mind and the activity
will put you in a better mood, making it easier to turn down those leftover
candied yams. If you don’t have time for a snowball fight, try to take a walk
during your lunch hour. “Even an hour of direct sunlight a day can help elevate
your disposition,” says Raymond W. Lam, M.D., in an article in Shape magazine.
You can eat those holiday treats as long as you stay active.
Take up a new sport
Cross-country skiing is a great way to burn off excess calories, as are ice skating
and snowshoeing. Winter sports will help you get outdoors and stay in shape
until spring. If it’s just too cold to do anything outside, consider swimming. Many
health clubs have heated indoor pools, and partaking in a summertime activity
can trick your subconscious into believing the weather is fair. Swimming is also
one of the best ways to burn energy; it consumes more calories per hour than
running, bicycling or weightlifting.
Eat well
Eating well doesn’t mean stuffing yourself with mashed potatoes, pecan pie and
honey-baked ham. It means finding tasty, low-calorie alternatives that will satisfy
your gut and your mind. Plenty of winter crops are low in fat and calories, like
squash, onions, oranges, artichokes, kale, Brussels sprouts (yes, they are tasty if
cooked correctly), and cauliflower. They’re also filling, which will help you say
no to that second piece of pumpkin pie.
Keep in mind, however, that wintertime is chock-full of cookies, pies, candies,
and treats of all kinds. It’ll be nearly impossible to avoid them all, so don’t. Have
a few -- but only a few -- treats to satisfy your cravings. If you’re exercising, the
extra calories won’t make a huge difference. When you’re faced with a big
holiday dinner, don’t deny yourself; it’ll just drive you crazy. Instead, load your
plate with lean protein (turkey is great) and vegetables. Take only small tastes of
high-fat, high-calorie dishes like candied yams, ham, mashed potatoes, gravy,
and stuffing.
Lay off the booze
It’ll be tempting to guzzle spiked eggnog, brandy and good wine during the
holidays, but don’t. Alcohol contains a lot of empty calories and it slows down
your metabolism. Limit yourself to just one drink a day, if you must.
Don’t go overboard
Winter weight may be a good thing. Assistant professor and biologist Gregory
Demas has discovered that weight gain actually boosts immune function in
animals. Similarly, weight loss impedes immune function. He theorizes that extra
fat reserves provide instant energy to combat attacking microorganisms. He
hasn’t extended his research to humans, but so far, he’s found that nearly every
mammal he has tested gets an immune boost from a little extra fat.
stay healthyGaining a little weight during the winter may be an inevitable
biological reaction to cold temperatures. Becoming a couch potato is, however,
very much avoidable. Stay active during the winter, even if you don’t avoid all
the holiday treats. Lack of exercise will affect your health and mood, and will add
those few extra pounds you don't need.
By Dustin Driver
Winter is your enemy. Freezing temperatures force you inside, where you
shovel heaps of high-fat comfort foods down your gullet. Before you know it, you’
ve gained 10 pounds and your New Year’s resolution has you shackled to a
treadmill. Winter weight gain isn’t just an urban myth; it’s driven by biology and
fueled by mood. In fact, most of us gain between three and four pounds during
the winter months, despite our best efforts. But fret not: You can combat winter
weight gain and remain slim and trim for spring.
causes
There are lots of culprits, but cold is the No.1 suspect. When temperatures drop,
we stay inside. Our metabolisms slow to a crawl and we pack on the pounds. But
the conspiracy runs deeper than that. During the winter, we forgo low-calorie
snacks for prepackaged, high-fat delights like chips, nuts and crackers. We also
get less sunlight, which makes us feel down in the dumps. To combat those
feelings, we gobble up carbohydrates, fats and sugars, which make us feel
better.
Some doctors believe that we’re genetically programmed to gain weight when it
gets chilly. "Your body may be working against you to hang on to it so you stay
warm,” said Lawrence Cheskin, MD, founder of the Johns Hopkins Weight
Management Center in Baltimore, in an interview with Prevention magazine.
Fat is a great insulator and it really does a great job of keeping you warm. Before
the days of forced air heating and good insulation, a few extra pounds could
mean the difference between life and death. For most of us, however, freezing to
death isn’t really a problem. We want to look and feel good.
how to fight it
Stay active
Exercise is your best weapon against winter weight gain. And strength training
will do a lot to keep your metabolism revving. So hit the gym at least three times
a week and devise a workout routine that will tax your biggest muscles. Focus
on your legs; they burn more calories than any other part of your body. Add a
little cardio to the routine -- about 15 minutes per workout -- and you’ll do a lot to
avoid packing on pounds.
Get some sun
Go outside, even when it’s freezing. Bundle up and jog around the block or start
a snowball fight with the kids. The sunlight will refresh your mind and the activity
will put you in a better mood, making it easier to turn down those leftover
candied yams. If you don’t have time for a snowball fight, try to take a walk
during your lunch hour. “Even an hour of direct sunlight a day can help elevate
your disposition,” says Raymond W. Lam, M.D., in an article in Shape magazine.
You can eat those holiday treats as long as you stay active.
Take up a new sport
Cross-country skiing is a great way to burn off excess calories, as are ice skating
and snowshoeing. Winter sports will help you get outdoors and stay in shape
until spring. If it’s just too cold to do anything outside, consider swimming. Many
health clubs have heated indoor pools, and partaking in a summertime activity
can trick your subconscious into believing the weather is fair. Swimming is also
one of the best ways to burn energy; it consumes more calories per hour than
running, bicycling or weightlifting.
Eat well
Eating well doesn’t mean stuffing yourself with mashed potatoes, pecan pie and
honey-baked ham. It means finding tasty, low-calorie alternatives that will satisfy
your gut and your mind. Plenty of winter crops are low in fat and calories, like
squash, onions, oranges, artichokes, kale, Brussels sprouts (yes, they are tasty if
cooked correctly), and cauliflower. They’re also filling, which will help you say
no to that second piece of pumpkin pie.
Keep in mind, however, that wintertime is chock-full of cookies, pies, candies,
and treats of all kinds. It’ll be nearly impossible to avoid them all, so don’t. Have
a few -- but only a few -- treats to satisfy your cravings. If you’re exercising, the
extra calories won’t make a huge difference. When you’re faced with a big
holiday dinner, don’t deny yourself; it’ll just drive you crazy. Instead, load your
plate with lean protein (turkey is great) and vegetables. Take only small tastes of
high-fat, high-calorie dishes like candied yams, ham, mashed potatoes, gravy,
and stuffing.
Lay off the booze
It’ll be tempting to guzzle spiked eggnog, brandy and good wine during the
holidays, but don’t. Alcohol contains a lot of empty calories and it slows down
your metabolism. Limit yourself to just one drink a day, if you must.
Don’t go overboard
Winter weight may be a good thing. Assistant professor and biologist Gregory
Demas has discovered that weight gain actually boosts immune function in
animals. Similarly, weight loss impedes immune function. He theorizes that extra
fat reserves provide instant energy to combat attacking microorganisms. He
hasn’t extended his research to humans, but so far, he’s found that nearly every
mammal he has tested gets an immune boost from a little extra fat.
stay healthyGaining a little weight during the winter may be an inevitable
biological reaction to cold temperatures. Becoming a couch potato is, however,
very much avoidable. Stay active during the winter, even if you don’t avoid all
the holiday treats. Lack of exercise will affect your health and mood, and will add
those few extra pounds you don't need.
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