5 Ways To Avoid Gaining Weight This Winter

Winter might not officially kick off until December 21, but the temperature's dropping, we're getting all bundled up and the comfort food-filled holidays are just about here. And let's face it: braving the cold, hiding under a bunch of layers and being surrounded by indulgences can be the perfect recipe for packing on a few pounds.

Marjorie Korn, SELF magazine's associate editor of food and nutrition, stopped by HuffPost Live just in time to share the five best tips to avoid gaining weight this winter (while still enjoying all the season has to offer, of course!). Read on for her healthy secrets and watch the video above for more tips.

1. Exercise Outdoors
You may be disinclined to go outside because it's chilly, but Korn says by all means don't hunker down by the fire. Get yourself some cute workout gear and take it out for a spin! Whether it's running, cycling, or oh-so-festive ice skating (which burns 450 calories an hour and tones your butt and thighs by the way), being active in nature is simply more fun than battling crowds at the gym. Research also shows that the refreshing burst of air will keep you coming back.

2. Stock Up On Superfoods 

It's true that some foods can actually help you lose weight, not to mention reduce your risk of disease. The greatest part is that many superfoods are also holiday staples, so you probably have some on your menu already!

• Keep passing those sweet potatoes. The orange-colored spuds contain lots of fiber, which makes you feel fuller for longer.
• Kale is not only the trendiest leafy green out there right now, but it's also the most nutritious. Serve it at your holiday dinners and friends and family will be thankful for the new tradition.
• Apples are superstars, so if you find some in, say, a pie, at least you know you're getting some health benefits out of it!

3. Lighten Up Seasonal Favorites
Nothing hits the spot quite like a hearty scoop of macaroni and cheese. You don't have to deny yourself this comforting favorite thanks to some cal-cutting research from SELF! Red Rooster Harlem chef and owner Marcus Samuelsson threw veggies like kale, mushrooms and onions into his dish and used turkey bacon in place of the fattier stuff. Mac & Cheese, Please! author Laura Werlin incorporated butternut squash into her sauce, which adds to its creamy texture and gives a nice dose of vitamins A and C. Perhaps the easiest swap of all when it comes to mac and cheese though is the cheese. Try Parmesan instead of American, for example -- since the flavor is stronger, you'll be able to use less and be just as satisfied.

4. Have An Eating Plan 

"People can freak out and set themselves up for disaster," notes Korn. All those choices at the table aren't a bad thing though. If you love grandma's cookies, you can have them! To make sure you don't overdo it by the end of the day, be prepared:

• Eat breakfast in the morning to get your metabolism going.
• Exercise before the feast. It will influence the way you feel (and the way you think) about food.
• Play with your plate: Pick and choose which proteins and carbs you really want.
• Wait 20 minutes before grabbing seconds to see if you're really still hungry.
• Don't drink too many calories. Water is best, but a glass of red wine is good for your heart. If you're more into the hard stuff, mix your liquor of choice with sparkling water and lime instead of tonic or soda.

5. Nix Stress 

From parties galore to gift-giving and family reunions, there's no doubt this busy time of year can be super stressful -- and take a physical toll on us. Stressing makes cortisol levels rise, which forces your body to hold onto fat. In turn, hunger hormone levels rise, and then we end up doing things like "eating our feelings." Follow Korn's steps to fight the stress of the season:

• Have a financial plan. Factor in presents and going out on the town to celebrate.
• Ready yourself with answers to all those awkward questions about work, your love life and anything that could be uncomfortable.
• Remember to rest. Getting a solid night's sleep is crucial. You'll combat stress and make better food choices after catching enough Zzs, too.

Who needs New Year's resolutions with this list?!

Source

http://www.huffingtonpost.com/2013/12/05/winter-weight-gain_n_4315656.html

8 Ways to Ward Off Winter Weight Gain

Imagine that it’s April. The weather is warming up and it’s time to pull your spring clothes out of storage, including the bathing suit you shoved in the back of your closet in September. While doing your spring cleaning, you start to try on your warm-weather clothes and…they’re a little more snug than you remember.

No, the magic clothes-shrinking fairy didn’t go to town on your wardrobe over the winter. You remember now: the holiday cookies, the workouts you skipped due to the cold, all that hot chocolate you sipped. And, come to think of it, when was the last time you actually noticed your body shape underneath all those bulky winter sweaters and baggy flannel pants?

Clothes-shrinking fairies may not be real, but winter weight gain certainly is.  Between the colder weather, shortened daylight hours, and seemingly endless indulgent holidays (from Christmas to Valentine's Day), there's no question that winter creates a perfect storm for weight gain. Even the most motivated people become side-tracked during the colder months. But don't let the odds get you down! A little motivation and willpower can get you through this rough patch of the year without derailing your healthy lifestyle efforts. Here are some tips to help you overcome the most common winter hurdles.

Make Fitness a Priority
Although frequent physical activity should be a year-round goal, try even harder to put exercise at the top of your to-do list during the winter. Not only will it keep the pounds from creeping on, but it will also get your brain circulating feel-good endorphins to prevent seasonal affective disorder (SAD) during the months of cold weather and sparse sunlight. (And let’s face it, feeling down or depressed isn’t going to do anything to help you motivation to eat well or exercise.) You can also seize this opportunity to switch up your workouts and enjoy the winter sports(think skiing and ice skating) that aren't available during the rest of the year. As a bonus, many wintertime activities tend to be group-oriented and family-friendly, so participating in them is a great way to bond with friends and loved ones while keeping fit.

Create a Realistic Eating Strategy for the Holidays
You may think that the holidays end on January 1, but you still have to face Super Bowl Sunday, Valentine's Day and even St. Patrick's Day before spring rolls around. Diving headfirst into the holiday feasting season without a game plan is a recipe for added pounds. Prepare to avoid the "all-or-nothing" mentality of the holiday treats by allowing yourself to savor small amounts of your absolute favorite dishes. As you eat, be mindful of your food and of the moment in which you're enjoying it. Eat until you are satisfied (but not stuffed!), and then focus on the company and conversation; after all, that's what the holidays are really about.

Don’t Let Comfort Food Make You Uncomfortable in Your Clothes 
From gooey macaroni and cheese to freshly baked cookies, chowing down on some good old-fashioned comfort food passes the time, warms your body, and makes the dreary winter months more tolerable. Although comfort foods may be good for the soul, few are as friendly to your waistline.

Instead of turning to food to lose the winter blues, stop and think about what’s getting you down in the first place. Are you feeling cold? Warm up with a hot cup of tea (it’s calorie-free!) or cuddle up under a big, fluffy blanket. Is the weather making you stir-crazy? Call up a friend and do something active together to get you out of the house and keep your blood pumping. Identifying the reasons why you want to eat will make it easier to take a step back and make a healthier choice.

If you don’t want to give up on your favorite winter comfort foods altogether, you can still have them! Just make sure to use the principles of moderation and smart substitutions to stay on track with your healthy efforts. Whenmaking your favorite comfort dishes, use low-fat milk and cheese whenever possible and substitute healthier cooking methods, like baking instead of frying. Give yourself permission to enjoy a small serving and remind yourself that it will be there again later if you want it—there’s no need to eat the whole casserole in one sitting!

Rethink Your Winter Drinks 
From October through January, high-calorie seasonal drinks such as spiced gingerbread lattes, hot chocolate, and warm apple cider flood restaurant menus. They may lure you in with their festive names and adorable whipped cream crowns, but look out; some medium-sized drinks can clock in at 500 calories—or more if you order the larger sizes! To lighten up a seasonal drink, enjoy the smallest size with skim milk, sugar-free syrup, and light (or no) whipped cream, or swap it out for a healthier alternative, like hot tea or plain coffee. If you have an insatiable craving for the real deal, indulge in the smallest portion, but be diligent about your diet (or add a little more physical activity) the rest of the day.           

Avoid the Social Eating Trap
Winter social gatherings tend to center around a lot of sedentary activity and heavy amounts of food (think Sunday night football with baskets of jalapeno poppers and chicken wings). If your friends are indulging in high-calorie winter fare while lounging in front of the tube, chances are, you’re likely to join them. Studies show that people tend to mimic the eating habits of their peers and social groups. Eating together is also a bonding experience, and it can be awkward to sit and watch someone else indulge without joining in. If someone is eating, you may feel indirect pressure to eat as well, regardless of your true hunger levels or healthy living goals. Somehow, seeing a friend eat something, even if it’s a food you wouldn’t normally choose to eat, makes it OK for you to do so as well.

When eating socially, constantly keep your goals in mind and make them clear to those around you. Voice your weight-loss goals to your friends before you find yourself in a situation where you might be inadvertently pressured to eat something. If your friends want to eat something that doesn’t fit in with your meal plan, choose a restaurant that can accommodate everyone’s needs. If you’re cooking together, make your own lightened-up portion of the dish (like leaving off the cheese on your portion of a homemade pizza), or bring a healthy dish of your own to eat.

Stop Bingeing out of Boredom
With the colder temperatures and extreme weather conditions, you may often find yourself cooped up in the house more often in the winter than during other times of the year. Many people turn to food for stimulationwhen they are bored, which makes sense; it tastes good, gives you something to do, and takes your mind off of stressors. However, eating might not be the most favorable winter pastime for you if you want to fit into your swimsuit when summer finally rolls around. Here are some fun ideas to distract you from the pantry:

• Start turning your holiday photos into a fun scrapbook for your family to enjoy.
   
• Take up knitting and practice making scarves and mittens—it passes the time and is practical, too!
   
• Join an online or in-person book club, or create one with your friends.
   
• Host a fitness party! Get a group together at your home to try out a new workout DVD, eat healthy snacks, and swap favorite workout routines and healthy recipes. It’s a great alternative to getting together for a sedentary game night!
   
• Make an inspiration board to remind you of your healthy living goals. Cut pictures and quotes from magazines and glue them onto a piece of poster board to hang in a place where you’ll see it every day. You could also make an ongoing motivational scrapbook to help you focus on your goals and keep your hands busy whenever you feel like mindlessly snacking.

Don’t Let the Flu Sabotage Your Fitness
A big roadblock to wintertime weight-loss is that nasty little bug that comes crawling back every year: the flu. Winter is prime cold and flu season since you tend to spend more time indoors, creating a breeding ground for germs. The stress of the holiday season can also wear down your immune system and make you more susceptible to illness. When you get sick, you might tend to eat more of your favorite high-calorie comfort foods while skipping out on regular exercise, creating a winning combination for weight gain. Although it’s inevitable that you will get sick at some point, there are ways to reduce your chances of it happening:  

• Wash your hands as often as you can, especially when someone in your household is sick. Hand sanitizer is not as effective, but will work in a pinch if there is no soap and water available.
   
• Avoid touching the mucous membranes of your eyes, nose, and mouth with your bare hands. Touching your face is one of the easiest ways for germs to get into your body.
   
• Regularly disinfect the most-used surfaces and items in your home, including doorknobs, countertops, and TV remotes.
   
• Keep your immune system and metabolism revved to ward off illness by getting at least 8 hours of sleep per night, exercising regularly, and drinking plenty of water throughout the day.
   
• Go outside and get some fresh air whenever possible. Staying inside too long, especially with other people, is a recipe for multiplying germs.

 

Be Mindful of Your Body’s Signals
Winter is a busy time and personal health is often the first thing to get lost in the shuffle. Your hunger and fullness cues get thrown out of whack over the food-centric parties, and you’re stressed from buying gifts, attending gatherings, and dealing with bad weather. It’s important to notice when you lose track of how you’re feeling, as it can cause you to lose focus on your healthy lifestyle efforts. There are a few simple things you can do to keep yourself accountable for your health during the winter:

• Step on the scale. Keeping an eye on your weight can help you stop major gains before they spiral out of control. Aim to weigh yourself once a week to track broad trends. The scale does not define you, but it can serve as a helpful tool when you need a little extra motivation during the winter.
   
• Keep tabs on how your clothes are fitting. In the colder months, we lounge at home more often (hello elastic-waist sweatpants!), and wear more layers and chunky sweaters to keep warm. Although these clothes are functional for the weather, they don’t allow you to see subtle changes in your body. It’s easier to see small gains during the warmer months when you’re wearing thinner layers or sporting a bathing suit. During the winter, try on some of your warm-weather clothes every few weeks to make sure they still fit and to monitor any changes in your body. That way, there will be no surprises when spring hits!
     
• Combat stress. When you find yourself getting consumed with winter stress and turning to unhealthy habits, stop what you’re doing for a few minutes and do a mental check-in. What are you thinking about? How does your body feel? What do you truly need right now? Sometimes you’ll find that you may think you’re hungry, but are actually dehydrated due to the dry weather. Or, you may realize that your body is craving movement more than that extra slice of pie. By making an effort to be in tune with yourself, you will be more mindful about sticking with your healthy intentions.

Have a happy and healthy winter! This time of year is tough, but with these tips, your battle of the seasonal bulge will seem much more manageable.

Source
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1708

References

Sources

24 Hour Fitness. "Preventing Winter Weight Gain," accessed January 2012. www.24hourfitness.com.

The Original Intuitive Eating Pros. "Strategies for Dealing With Holiday Traps (Part 2)," accessed January 2012.www.intuitiveeating.org.

Avoid Winter Weight Gain

There's A Good Chance You're Going To Put On Unwanted Weight This Winter. Here's How Not To:

Call it the worst leftover evolutionary urge ever: winter weight gain. 

It turns out, your body is hardwired to put on weight during the winter. During the season, most people unconsciously (and against all better judgment) try to bulk up like bears and squirrels, as putting on extra insulation used to be a good way to stay healthy during the harsh, underfed winter months, according to Indiana University researchers.

Meanwhile, the short, dark days can deprive your body of vitamin D and up your production of drowse-inducing melatonin, leaving you lethargic and craving sugar and calories. Also, during the winter, serotonin is less effective in interacting with brain cells involved in controlling mood and appetite, says Judith Wurtman, Ph.D., former MIT research scientist and co-author of The Serotonin Power Diet. So in an attempt to improve our moods, we reach for high-carb foods that will trigger the release of mood-boosting serotonin. (One recent Cornell study found that most people buy more food and calories in January and February than they do during the holiday season.) 

Plus, in the winter, your body’s levels of fat-storing enzymes increase, meaning those extra calories are even more likely to give you the jiggles, says dietician Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss. 

And motivation to work out? Yeah, right. The setting sun, even at 5 pm, is a signal to our body that the day is over and it’s not time to expend more energy, it’s time to relax, says trainer Mike Donavanik, C.S.C.S., C.P.T. So we don’t work out and, in turn, don’t get the endorphins and feel-good hormones we need to perk up during the winter. We get further into a funk, working out less and eating even more.  

Hence why most people gain around one pound over the winter months, per research published in the New England Journal of Medicine. And while that doesn’t sound so bad, about five percent of normal weight adults, and 30 percent of overweight ones, put on at least five pounds. 

But, biology isn’t fate. Here are five ways to beat Mother Nature and never gain winter weight again.

Cut Back On The Booze

When you’re trapped inside for the winter, it can feel like there’s little to do… besides drink. “With my clients, alcohol intake is a huge contributor to winter weight gain. While I can't suggest a substitute for beer, drinking less beer and choosing a flavorful one can help you reduce the number of drinks you have. One pint of strong beer is still going to be fewer calories than three pints of weaker beer that happened to be on special,” Fear says. Cutting back on the drinks can also help you cut back on the junk food. According to research published in Alcohol & Alcoholism, putting back three drinks can reduce your body’s levels of the feel-full hormone leptin by 30 percent.

Slim Your Coffee

Your caffeine habit can do more than warm you up and give you some extra energy. It can also pack on the pounds. While that’s not to say you need to forgo coffee altogether, work on limiting your use of full-fat milk, white sugar, and even artificial sweeteners, recommends Fear. And make sure you get all of your coffee by noon. That will help ensure it’s out of your system come bedtime. After all, when you don’t sleep well, you’re even more apt to reach for high-energy, low-performing foods the next day.

Slurp Soups

“Filling up on soup before your main course is a valid method of warming up from the cold and losing weight.” Appetite research shows that eating soup as an appetizer can help you put back fewer calories and lose weight. “The trick is to choose soups that are low in calorie density, so think broth and vegetables, not bacon and cheese chowder,” Fear says

Switch Up Your Workout Schedule

If your mood is highly affected by the weather and short days, it can be beneficial to change your standard workout times to lighter hours, says Donovanik. Consider squeezing in a quick workout during your lunch break, or aiming to hit the gym on the weekends, rather than during the workweek.

Pick Up a Winter Sport

Just because it’s snowy, it doesn’t mean you can’t—or shouldn’t—take your workout outdoors. Getting outside for a sport can help you switch your mindset from “I need to do this” to “I want to do this,” Donavanik says. Bonus: You can burn more calories in the winter. Research published in Medicine & Science in Sports & Exercise shows that race times speed up as the temperatures drop—and quicker runs burn more calories. Skiing, for instance, burns 400 to 600 calories per hour, according to University of Utah Health Care.

Source
http://au.askmen.com/sports/foodcourt_150/167_eating_well.html

Sneaky Reasons You Pack on Pounds

You don’t have to be a C.S.I. agent to spot the usual suspects when it comes to winter weight gain, but if it were that easy to identify every diet and exercise derailer, we’d all still have our beach bodies in January. Yes, your hibernating instincts tell you to move less and eat more when the temperature drops, but turns out the common cold, down comforters, and a hatred for Brussels sprouts could cause the needle to creep on your scale, too. 

You Sleep Under a Pile of Blankets

It’s tempting to burrow under your flannel sheets when it gets cold out, but don’t get too cozy. Being too warm can actually keep you from nodding off, which can spell bad news for your gut. Columbia University researchers found that people who get less than 5 hours of sleep are 50 percent more likely to be obese than those who sleep 7 to 9 hours a night. But what does your comforter have to do with it? Science shows that you enter and get your best sleep when your core body temperature drops. If your body is too warm, heat dumping can't occur normally, making it difficult to go to sleep, says Douglas Moul, MD, from the Cleveland Clinic’s Sleep Disorders Clinic. The optimal ambient temperature: a cool 60 to 68 degrees.

You’re Nursing a Cold

Nothing derails your workout routine easier than getting sick—especially when you’re already looking for an excuse to skip the gym—and it turns out that the sniffles themselves may make you pack on pounds. A 2009 review in the journal Medical Hypothesesfound that catching a cold may triple your weight gain. Animals infected with adenovirus-36, a virus that causes upper-respiratory infections in humans, were more likely to gain chub than those who stayed healthy. Same thing seems to hold true in humans, says Richard Atkinson, MD, clinical professor of pathology at Virginia Commonwealth University and director of Obtech Obesity Research Center. Evidence suggests that the bug increases the number of glucose receptors on your fat cells, causing them to grow bigger in size and number and saddling you with up to 35 extra pounds.

Your House is Drafty

Who knew? Insulating doors and windows does more than save you money, it can also help you eat less. As it turns out, eating in warmer temps is better at leveling your cravings, reports researchers from Maastricht University in the Netherlands. Women who ate in a room kept at a toasty 81 degrees rated themselves as 20 percent less hungry and ate 10 percent less than those who sat down in a room kept at 72 degrees.

You Turn to Carbs as a Quick Fix

When we’re blue, we unconsciously turn to carbs to deliver a quick hit of the feel-good chemical, serotonin, and we start grabbing them more often during these cold months. “From around October through early March, there are people who go into a hibernating depression. They say they’d rather eat a potato than have sex,” says Dr. Moul. Research shows that seasonal affective disorder can trigger cravings for pasta, potatoes, rice, and that people with SAD can eat an additional 800 calories a day from carbs alone.

Everyone Else is Gaining Weight

The flu isn’t the only thing that’s contagious, being exposed to obesity can make you pack on pounds, too. An oft-cited New England Journal of Medicine study found that you’re 57 percent more likely to be obese if you have a friend who’s fat, and 37 percent more likely if your spouse is chubby. That’s particularly bad news right now, since Americans gain about a pound a year during the winter that they don’t lose later in the year. To make matters worse, researchers fear that the bigger our friends, the lower our motivation to stay in shape. A 2010 study in the journal Obesity found that people are less likely to consider themselves overweight when surrounded by other people who are bigger.

You're a Stress Mess

Between navigating rising heat bills and winter weather warnings, the coldest months spell stress. And when your cortisol levels start to skyrocket, your weight tends to follow. Harvard Medical School researchers found that people who stressed over work, paying off bills, and relationships gained more weight over 9 years than those who kept their cool. Why? Not only do higher stress levels trigger your body to accumulate belly fat, you’re also more likely to self-medicate with the help of Dr. Ben and Dr. Jerry. “When you’re stressed, you don’t think as clearly. You become less attentive to your health, and are less mindful about what you eat,” says Dr. Moul. 

You Hate Winter Greens

Your favorite fresh produce—berries, tomatoes, zucchini—may not be in season for another few months, but that doesn’t mean you should feed on meat and potatoes until spring. An American Journal of Public Health study found that people who ate 2.7 servings of veggies a day were more likely to have a lower BMI 10 years later, so it’s important to get your greens year-round. Luckily, there are plenty of winter veggies worth mixing in your diet. For starters, include cauliflower (1 cup, raw, 25 calories) and spaghetti squash (1 cup, 42 calories). Like all vegetables, they’re high in water content and low in calories, so you’ll feel full, not fat. And if you can get over your childhood fears, add Brussels sprouts to your menu. For only 56 calories, a cup of the vegetable delivers 4 grams of belly-fat fighting fiber and almost your entire day’s worth of vitamin C. 

Source
http://www.fitbie.com/lose-weight/tips/7-surprising-reasons-winter-weight-gain