3 Ways to Focus on Fitness
It’s a new year, a time for new beginnings and new resolutions. For many people, the new year means focusing on fitness and shedding those extra pounds before spring arrives. Many of us use the winter months as an excuse to overindulge in fatty, calorie-laden foods, and under-exert ourselves when it comes to exercise. The end result is an average of a couple of pounds gained each winter. While a couple of pounds might not sound like much, those who gain weight during the winter season typically keep the extra pounds on, and gradually add more each winter. What seems small could mean serious sabotage to maintaining a healthy weight in the long run.
Plan to Eat Well
If you plan ahead to eat healthfully, you’ll find it easier to shed the excess weight. One of the best ways to curb carbohydrate cravings is to increase your protein intake. Dietary protein helps control appetite, which ultimately helps us maintain a healthy weight. Head off cravings for junk food by stocking up on healthy foods. Foods that are high in sugar provide very little nutrition, and most are paired with foods that are high in fat, sugar and sodium. These empty-calorie foods don’t satisfy cravings for very long, so stock your refrigerator and cupboards with nourishing options that are nutrient-dense, wholesome and satisfying. These include fresh fruits and vegetables, dried fruits, whole-grain breads and cereals and healthy, low-sodium soups. Because these foods are high in fiber, they are utilized by the body more slowly, so you’ll stay full and feel satisfied longer. Some delicious low-fat, high-fiber options include oatmeal with dried fruit, low-fat granola with nonfat milk or yogurt, whole-grain bread spread with your favorite natural nut butter, low-sodium lentil soup, and brown or wild rice cooked with your favorite beans. A successful diet program focuses on lifestyle changes, not temporary changes. Focus on moderation and making healthy choices.
Move More
Exercise is a crucial part of permanent weightloss. During the winter, we lose the ability to participate in outdoor calorie-burning activities like short walks and gardening. Although these may burn just 100 calories per day, they really help in keeping off the excess pounds. Strength training is essential for maintaining a speedy metabolism when temperatures drop. Work up a sweat with cardio activity that can be done indoors. Staying active in the winter not only helps your body burn those extra calories you may have indulged in, but also elevates your mood and reduces stress, which in turn helps you avoid overeating.
Get Some Light
Too little sunlight can trigger cravings for high-calorie, fatty foods. This is because diminished sunlight in the winter reduces the body’s production of serotonin, the mood-boosting brain chemical that helps suppress food cravings and overeating. Because we don’t get as much sun exposure in the winter, our serotonin levels tend to plunge, and cravings kick in to combat the blues. Being exposed to an hour of indirect outdoor light daily can help ward off the winter blues. Bundle up and exercise outdoors and you’ll come back feeling refreshed, and less likely to indulge in junk food. If you can’t get out during the week, take a longer hike or bike ride on the weekend.
We all know that winter is a high-risk time for weight gain, so we must create and follow strategies to minimize eating and maximize opportunities for exercise and exposure to natural sunlight. These strategies will help you avoid falling into the weightgain trap, and you’ll be healthier and happier this spring.