Don’t Let Winter Weigh You Down
Every year around this time, many women find themselves struggling with winter weight gain. Between holiday feasts, fewer opportunities to get outside to exercise, and the effects of seasonal affective disorder—a type of depression that affects four times as many women as men and often triggers cravings for carbs and comfort foods—it’s easy to see how the pounds can creep up. These simultaneous challenges can seem daunting; however, with a few simple adjustments to your daily routine it is possible to navigate this season with your health intact and your waistline unchanged.
Think of winter as a time to focus on mindful eating, similar to how animals prepare for hibernation. One effective approach is to eat within a shorter window of time each day. Studies show that this strategy can help curb overeating and prevent weight gain, and it’s a tactic that I routinely recommend to my patients. Start your day with a power breakfast that includes healthy fats and proteins. For example, a couple of great options are eggs with avocado on whole grain toast or peanut butter on multigrain bread. This will provide steady energy and keep you feeling full longer. For lunch, aim for a larger meal centered around lean proteins and vegetables. Keeping carbohydrates to a minimum during this meal will help manage energy levels and prevent midafternoon crashes. Adding in some powerful fruits, like blueberries, can give you a boost of antioxidants. As the day winds down, plan a light, early dinner. This should be your smallest meal of the day, focusing again on proteins and vegetables while limiting or avoiding alcohol.
Sticking to this simple nutrition plan can help you stay in control of your weight and energy levels throughout the colder months, while providing a bit of leeway for holiday treats. With some mindfulness and planning, you can enjoy winter without the worry of extra pounds weighing you down.
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