Winter Weight Gain

During time of year we often spend more time indoors and tend to be less active.  With the holiday season approaching, social events along with an abundance of food can lead to unintentional weight gain.  You may find yourself overindulging in sugary snacks and desserts, overeating, drinking more alcoholic beverages and participating in more sedentary activities.  All of this, leading to more calories in and fewer calories expended.  Try these strategies to help you enjoy the season while eating well, managing your weight and staying healthy.  

• Don't set weight loss goals.   First of all, this is the worse time of year for a weight loss program.  You'll feel less frustration, and have more success if you focus on weight maintenance.  This is challenging for anyone when there are numerous social events and temptations during the holiday season.  Put off weight loss plans until after the holidays.  You’ll feel more motivated and have plenty of support from others in the new year.  However, plan ahead for New Year's resolutions.  Meanwhile, practice moderation.


• Don’t drink alcohol on an empty stomach.  Alcoholic drinks loosen inhibitions and increase tendencies to overeat.  In addition, it wreaks havoc on your blood sugar.  If you do drink, have alcoholic beverages with your meal, drink slowly, and alternate with sparkling water or plain water.  Consider the excess empty calories that these beverages supply, a glass of wine has 150 calories and approximately 400 calories for egg nog!  Always drink responsibly and sparingly.  Note that moderation for men is two alcoholic beverages per day and for women one alcoholic beverage per day.


• Balance your food choices. When selecting your foods, whether at a potluck or dining out, focus on the protein and vegetables, instead of the carbohydrates and sugary foods.  You'll feel more satisfied and eat less when having protein, and eat vegetables to fill up on fiber.  Plus, the higher calorie foods usually come from the carbohydrates and desserts.


• Avoid mindless snacking.  Situate yourself away from the food, especially while you’re socializing to avoid mindless grazing.  Focus on the conversation, and spend more time enjoying the company of family and friends.  If you think you want to eat something, wait 5-10 minutes; delay and see if it was that important.


• Appreciate and enjoy the good stuff!  Take your time to evaluate the choices available to you before you fill your plate or place an order; prioritize the foods you decide to eat.  It's like budget shopping, look around to find your best deal!  Eat slowly and savor the special occasion and seasonal foods- like grandma's pumpkin pie or mom's sweet potatoes.  Don’t load up on excess calories from foods that you can have any other time of the year.  Keep it special!


• Know when you’ve had enough.  Practice mindful eating, focus on the flavor and texture, take the time to get in touch with your feelings of satiety (feeling full) and stop before you are completely stuffed.  You’ll actually feel a lot better afterwards.


• Have a restful night of sleep.  Sleep deprivation can increase your appetite and decrease your ability to control behavior, which can lead to overeating.  It can also alter the hormones that manage hunger and satiety.


• Burn some calories! Find creative and fun ways to be active.  Put on your favorite music and dance around your house, grab your rain gear and stomp around puddles, play an exaggerated game of charades, go for a walk with a friend, walk the mall and window shop, or have a night out dancing.  You know yourself best, experiment and discover activities that motivate you to move.

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