Tips to Avoid Winter Weight Gain

Keep Off Exra Pounds during Cold Weather

As the days grow shorter and colder it is less likely we will exercise outdoors over the course of a long winter. The colder temperatures also seem to bring on cravings for foods containing carbohydrates, fats and sugar.

People are tempted to eat heavy meals and to snack more often. These cravings can be brought on by many factors, but there are ways to maintain summer weight and ward off winter weight gain.

Reduce Carbohydrates and Fat

Lower the intake of carbohydrates that are found in foods such as bread, pasta with heavy sauces, creamy soups and mashed potatoes. Also, limit bad fats found in red meat, processed foods, potato chips and cookies.

Instead, concentrate on high-protein foods such as lean meats, fish, eggs, lentils and beans. Eat several helpings a day of vegetables and fruits and also add low-fat dairy products to the diet. Appropriate portion size and choosing the right foods allow you to maintain a healthy weight.

Increase Vitamin D

Winter means shorter days and less sun, which results in the body absorbing less vitamin D. Research has shown that people who do not get enough Vitamin D in their diet or through direct sunlight are at a higher risk of becoming obese. The metabolism naturally slows down when lower-than-necessary levels of vitamin D occur in the body.

It is recommended to keep the intake of vitamin D consistent all year round with the recommended intake of 200 IU's (International Units) for people ages 19-50 and 400 IU's for people ages 50 and up. The correct levels of vitamin D along with a healthy diet can help people avoid gaining weight.

Limit Snacks with TV

Fall means our favorite shows are back on TV and unfortunately we tend to snack while watching them. A study published in the American Journal of Health Promotion found that people who snack in front of the television are more likely to gain weight because they are unaware of how much they are really consuming.

Try limiting snacks by portioning them out into a bowl instead of eating out of the box or bag. Or eat healthy snacks like carrot sticks, grapes, raisins or nuts. If people can refrain from eating after 8:00 in the evening, they are more likely to avoid gaining weight.

Fight Winter Depression

The lack of sun, short days and cold temperatures can attribute to acquiring seasonal affective disorder (SAD). According to the Mayo Clinic, SAD causes a person to feel depressed and, among other symptoms, causes the body to crave high-carbohydrate foods. Light therapy may help stop these symptoms.

Try spending time near a sunny window, go to places where lighting is bright and add exercise to the daily routine. Taking St. John's wort, melatonin or omega-3 fatty acid supplements can also help alleviate some of the symptoms. People should consult a doctor for treatment advice if SAD is suspected.

Add Exercise Daily

Adding daily exercise will help to counter-balance the extra calories people may be eating as well as give the body more energy. Outdoor sports such as skiing or ice skating, or indoor activities like using a treadmill, elliptical machine or taking a dance or self-defense class are wonderful ways to incorporate exercise.

Winter weight gain can be avoided by understanding why it occurs and using a little willpower to feel healthier all year long.