Preventing The Holiday Weight Gain
Clocks have fallen back an hour and hopefully many got an extra hour of needed sleep! This also means that the fall/winter holiday season is here. Before you know it, there’ll be endless meals, appetizers, desserts, drinks, and more. Pretty much everyone knows that the holidays come with a few extra pounds by the end of the year. However, this does not have to be the case and this year you can save your New Year's resolutions for something else!
The Winter Cravings
During the winter months the days are shorter and colder. This change in light and temperature alone drives us to eat more. Typically, we find ourselves craving higher calorie foods such as sweets or rich fatty foods.
This is normal biology to get us through the winter when food sources historically become more scarce. Luckily this is no longer the case in our modern world, however, our bodies have not yet evolved to the endless supply of food we live with now.
Being aware of these winter time cravings can help us combat the urge to overeat. If you find yourself craving calorie dense foods, opt for something more filling like a protein and fiber rich meal that will keep you full and combat the cravings.
Another option to settle the cravings would be to actually enjoy the calorie dense food you are craving just in a smaller quantity. Eat it slowly and stop as soon as you are satisfied.
Try to avoid eating low or fat free and reduced or sugar free foods unless you have to for a medical condition. Eating these types of foods does not satisfy your brain's craving for these foods and can often intensify the cravings afterward.
The Winter Holiday Weight Gain
The holidays can be a stressful time for many. Typically, November and December are packed with cleaning, preparing, shopping, baking, cooking, eating, drinking and more throughout the month until January.
Holiday parties start to dominate your weekends and evenings. Between work parties, family get-togethers, friend parties, community events and more, the calories can start to add up quickly!
Worst of all is that we are also a lot less active during the winter months. Not to mention that the added stress can lead to increases in stress hormones, mainly cortisol, promoting fat storage in our midsection. To learn more about stress and how it affects weight, check out this past blog.
How You Can Prevent the Winter Weight Gain
Now that you know it’s not your fault for that 10-15 pounds you gained during the holidays last year, you can be proactive about it this year.
Follow these guidelines to combat the holiday gain and if you find yourself still struggling, schedule a free consultation with me to keep you on track this Holiday season!
To combat winter-time cravings, eat more protein and fiber rich foods. These will keep you fuller longer and less likely to grab those calorie dense treats between meals.
Stay hydrated and take a bottle of water with you on your shopping trips. Thirst can often feel like hunger and lead to increased calorie intake.
Make some time just for you each week to do something you enjoy and help de-stress. Mark it on the calendar and make it known to your family and friends not to bother you during this time. It may be best to turn off your phone for a short time too.
Find a way to stay active this year. Walking is one of the simplest forms and a great de-stressor as well. Setting a daily step goal is a great place to start. Shopping in stores can add those daily steps up quickly. If you prefer online shopping, try doing it while on a treadmill or stationary bike.
Bust out the games at your work, friend, and family parties. Interactive activities help keep it fun and reduce how much you eat and drink. Boredom often leads to eating more and who doesn’t get bored just sitting around a dinner table all evening.
If you’re lucky and get some good snow in your area, go sledding or make some snowmen. If you have kids or grandkids, doing these activities with them can lead to some fun holiday memories. Remember that shoveling snow can be more strenuous than you’d think and taking breaks often can prevent unfortunate medical emergencies.
Remember to enjoy the holidays and don’t hold back on eating your favorite seasonal treats. Eating slowly and really savoring what you’re eating can make it more satisfying with less. Although make sure to stop eating when you’re satisfied and avoid getting stuffed.
Written by: Adam Skowyra MPPD, RDN, LD
