As winter begins to set in, do you find it next to impossible to maintain your weight? If you’re like most, the answer is ‘yes.’
Packing on the holiday pounds has become an inevitable occurrence. Despite our best efforts, winter can sabotage even the savviest of fitness fanatics, leaving us feeling helpless and hopeless.
During the colder months, Mother Nature poses a host of challenges that make it difficult to sustain a fit lifestyle. The change of seasons brings shorter days and longer nights which, for some people, can trigger feelings of depression, lethargy, fatigue and other problems. We are not nocturnal creatures; therefore, a lack of sunlight adversely affects our energy. While some may get a simple case of the winter blues, others experience a more serious condition known as Seasonal Affective Disorder (SAD).
Winter’s inclement weather often serves as a motivation saboteur for those trying to fulfill a healthy lifestyle. Bone-chilling weather induces a desire to stay indoors. Braving the outdoors becomes less frequent and is done only out of necessity. This hibernation-like tendency causes a decline in physical activity.
Whether from the seasonal blues or adverse weather, our bodies commonly crave comfort foods like sweets and starches in colder months. Inactivity combined with unhealthy cravings quickly leads to unwanted weight gain. To make matters worse, we are often faced with a seemingly never-ending supply of temptation, thanks to frequent parties and social gatherings.
While the holidays are a time of festivities and fun, they can also mean less time to exercise, more treats, and extra alcohol and stress. To overcome these seasonal challenges, a holiday survival guide is necessary to keep you on track and maintain a healthy weight. Follow these simple tips to help you become the victor in the battle of the holiday bulge.
- Move it
As difficult as it is to get motivated to move when your body is stiff from the cold, exercise is absolutely critical in your efforts to circumvent weight gain. Exercise can also lift your spirits and help you keep the winter blues at bay. To adhere to an exercise regimen, you should make it part of your weekly routine. Try to aim for 30 minutes of exercise three to four days a week. Also, seek an exercise partner who can keep you on track. Remember to make an appointment and check with your physician before beginning an exercise program. - Never go to a party hungry
Studies show that we eat more outside the home. In addition, with more food variety, the more likely we are to overeat. Before leaving your home, fill up on healthy snacks like vegetables, nuts and fruits that help stave off hunger. - Limit alcohol
Not only is alcohol laden with ‘empty’ calories, it also lowers your inhibitions, making healthy eating choices more difficult. If you do drink, pace yourself and have a glass of water in between drinks. Otherwise, enjoy diet sodas, tea or water to evade unwanted calories. - Bring a healthy dish
If you know everyone in your family loves the high-fat, high-butter content recipes, it’s not a bad idea to bring a healthy dish for you and everyone else to enjoy. Whether it’s a low-fat dessert, a healthy salad or whole grain wheat dinner rolls, you’ll have something guilt-free to sink your teeth into. - Indulge . . . in moderation
Don’t deny a treat you really enjoy. Instead, eat it in moderation. While everyone’s definition of moderation varies, a good rule of thumb is three bites. Experts claim that the best tasting bites are generally the first three with the taste diminishes from then on. Eating in moderation allows you to satisfy your cravings while keeping your diet in tact.
We all have trouble maintaining our resolve from time to time and the holidays make it especially difficult. Knowing what to do and having a plan is half the battle. If you find yourself tempted to overindulge, following these simple steps can help you to prevent the remorse that often follows with overeating.
Staying on track throughout the holidays will help you avoid the ever-popular New Year’s resolutions to lose weight. Instead, you can resolve to learn a new language or take up that activity you’ve always wanted to do. Most importantly, you can face the New Year with a healthy mind, body and spirit.