The Low Down on Winter Weight Gain!

Most people are less active when it’s cold outside. Even though they continue to workout at the gym, recreational activity declines when the weather worsens.

Then ENTER THE HOLIDAYS!  Most people think of  two food-oriented holidays, but they forget about Halloween!  Halloween candy sitting on every desk and counter is beginning of what I call the “The Eating Season”.  The constant access to chocolate and candy corns makes it hard to resist and then the sugar cravings get out of control!

An additional factor leading to winter weight gain is lack of exposure to sunlight.  This can lower the levels of melatonin and serotonin, a neurotransmitter that’s linked with mood. So to make up for the low serotonin and improve your mood, you grab the sweets and high-carb foods with lots of calories and little nutritional value.

WHAT’S A GIRL TO DO?

Ø  Get outdoors and walk at least a couple of days / week – even when the weather is bad.   This will help you feel better and keep the SAD (Seasonal Affective Disorder) at bay.

Ø  Keep active – try to exercise every other day.  If you are really busy and cannot get a full workout in, crank up the intensity and make it count!  Even 20 minutes of high intensity exercise is well worth the time!

Ø  Make sure you strength train.  Cardio exercise, especially long duration medium intensity only burn calories while you are doing it.  Strength / resistance training and high intensity cardio burn more calories for up to 72 hours after the activity.

Ø  More reasons to strength train – the more muscle you have, the higher your resting metabolic rate is.  As we age, we lose muscle mass which then lowers are metabolism and leads to age related weight gain.  Prevent this from happening – keep and build your muscles.  Your bones will thank you also.

Ø  If you are struggling with time to fit your exercise in over these hectic holidays, try one of these ideas to keep with it.  1 – reduce the duration of your work out - but really boost the intensity!  Working out harder can burn the same amount of c calories in less time. 2 – break it up into two or three sessions throughout the day.  Get a 10 minute walk or jog before work, 10 at lunch and 10 when you get home. Don’t let anything derail you from getting activity in.  It is the best way to keep the unwanted pounds away!

Ø  High intensity does not mean high impact.  Adding incline to the treadmill or elliptical or resistance to the bike does the job.  Find a neighborhood with hills and repeat them.

Ø  Enjoy the Day, the Family and the MEAL – then be done.  Move on.  The following day make sure you exercise to burn extra calories, drink plenty of water to avoid bloat, and eat clean – focus on lean proteins and fruits and vegetables.  AVOID PROCESSED FOODS.

Ø  GET YOUR SNACKS IN - Eat frequently to prevent hunger and over eating.