Written by: Cassie Vanderwall, MS RD LDN CPT
Tis’ the season when many begin to prepare for hibernation. Naturally, the body’s metabolism slows down in cold weather and tends to pack away pounds a bit easier. Some physicians believe that the body is even programmed to gain weight in winter months to help insulate the body. Additionally, we may not get as much sunlight, which can cause winter blues and lead many to high calorie comfort foods. Combine that with freezing temperatures that keep many indoors and you have the perfect recipe for weight gain. Despite, the number of causes there are many ways to combat winter weight gain. In addition to the number winter traditions, the holidays can be a time to celebrate health.
With many things to be thankful for this winter, why not also celebrate health? Eating healthy and being active can certainly be a challenge, but it’s not impossible. Try out these tips to enjoy food, family and fun without worrying about your health:
- Avoid Feast and Famine: Many fast throughout the day to reserve their calories for the BIG meal. This can be quite harmful because it slows down the metabolism and causes one to over-eat. Set yourself up for success and enjoy a balanced meal before heading to celebrate. People tend to make better decisions about portion sizes when they aren’t hungry.
- Follow the Plate Method: To ensure proper portions designate areas on your plate for each food group. Try to make half of your plate non-starchy vegetables, one-quarter of the plate starches and one-quarter protein. Be sure to save room for dessert!
- Stay Hydrated: By drinking water throughout the day, we can keep our mucous membranes such as eyes, ears, nose and mouth moist. Moist membranes and skin keep us healthy by preventing dry skin and tiny cracks that allow nasty bacteria and viruses in. Even though we may feel thirstier when it is warm outside, we need just as much water in the winter. The dry air outside and often indoors can dehydrate the body just like warmer weather. Try not to wait for thirst to drink up a tall glass of cool water or warm tea!
- Choose your beverages wisely. Special holiday drinks, such as egg nog or cider can be quite high in calories, fat and sugar, especially if alcohol is in the recipe. It is best to consume sweetened or alcoholic beverages in moderation, such as 1 glass of wine (6oz) or 1 Cup 100% juice. Instead, enjoy water, flavored water (Crystal LightÒ), diet soda, herbal tea or coffee with an alternative sweetener.
- Watch the Tiny Tastes: Small bites of holiday fare can add up to several pounds throughout the season. Remember, an additional 250 Calories each day of the week can add up to half of a pound of weight gain each week. A great way to avoid these sneaky calories is to choose lower calorie snack items like raw vegetables or fresh fruit and to make a personal meal plan. Let’s take a look at some common sneaky calories that add up to 400 Calories:
Sample of Cheese on a Cracker = 40 Calories
2 Chips with Dip = 50 Calories
½ Cup Egg Nog = 200 Calories
2 Tablespoons Sweet Potatoes = 60 Calories
1 Tablespoon of Ice Cream = 50 Calories
- Slow Down and Savor Each Bite: It takes about 20 minutes for our belly to tell our brain that we are full. Slow down when eating and try to be the talker at the table or practice setting down your utensil between each bite.
