How to prevent winter weight gain

By Rosie Schwartz



Our bodies are wired to pack on the pounds when the weather gets cold. But Rosie Schwartz explains how to outsmart nature

It's that time of year again: Energy levels wane while appetites and food cravings pick up pace in preparation for winter.
Many
people tend to blame any extra pounds they gain through the cold months
on holiday eating. But in fact, the slow rise in weight frequently
begins right now - as we switch our clocks back to standard time and
experience more hours of darkness during our waking hours.
It's
time to hibernate - or at least that's how it feels. Take heart though:
with some smart strategies you can weather winter in peak shape with
plenty of energy to spare.
First, a little background on the link
between appetite regulation and the seasons: In summer, hot temperatures
naturally diminish appetites and can lead to weight loss.
Unfortunately, nowadays we spend too many hours in air-conditioned
environments so we frequently don't reap the benefits of sweltering
days.
In the winter, while it may seem that colder temperatures
are responsible for the desire to eat more, it's not the case. You can
be sitting inside all toasty and warm while watching sleet coming down
outside. Does that mean you're craving just a salad for dinner? Likely
not. Chances are, you could really go for comfort food - heavier fare
like a steaming bowl of soup or stew.

A lack of daylight, not cold temperatures, is what's responsible for
winter appetites and hibernation - the slowing down of calorie burning
capacity while increasing food consumption. Bears and other animals that
sleep the winter away are known for packing on fat before they hunker
down. Extra fat - particularly the type known as brown fat or brown
adipose tissue (BAT) - supplies the calories for shivering which can
help to maintain normal body temperatures during this period of cold
weather. The problem is that we don't shiver our way though the winter.
Compounding
the problem is new research about how this fat behaves. While it seems
that BAT burns more calories than regular fat, it appears daylight is
required to produce this effect. In a study of 3,500 subjects,
scientists at University of Nottingham assessed the link between BAT and
seasonal variations in daylight and found that daylight increased BAT
activity. The short, dark days of winter are a strike against us.
In
the past, when people put on a few pounds over the winter, they
naturally took it off during a long, hot summer. Well, now because we're
not dropping weight from the heat of summer, we can't afford to put on
winter weight. It simply accumulates each year, raising the risk of a
host of chronic diseases.

Here are a few tips to help you avoid the hibernation trap:

Eat regularly through the day


Along with an increased appetite and fatigue,
cravings for carbohydrates can go hand-in-hand with shorter days. To
keep these cravings at bay, eat regularly through the day - at least
every three to four hours. It's also a way to keep metabolic rates up,
as having small amounts of food through the day has been shown to boost
calorie burning.

Go for balance

Meal
imbalance - too little protein or carbohydrate - can also lead to
cravings. To avoid a rollercoaster effect on blood sugar readings, be
sure to include a slowl- digested protein at breakfast and lunch. An egg
or an ounce or two of lower-fat cheese, meat or fish at breakfast can
go a long way in decreasing cravings and maintaining energy. Up the
quantities at lunch and include fruit and/or veggies at both.
Having
too few carbohydrates may intensify seasonal cravings so don't opt for a
low-carb plan, especially at this time of year. Go for smart carbs,
such as whole grains, over refined options. Legumes, like dried peas and
beans are super carb and protein-rich choices that can also help to
stabilize blood sugar readings.


Go for hearty - not heavy - fare

This
time of year calls for some scheming on your part to fool your body
into thinking that you're going along with the plan to pad your body
with extra fat. Broth-based soups packed with plenty of vegetables are
terrific for taking the edge off your appetite. To fill up on fewer
calories, when making dishes like stews or chili, keep them lean and
instead of loading them with lots of meat, boost the amount of
vegetables.


Don't forgo exercise


Even if you're dragging yourself around, go for
regular workouts. That doesn't mean that you need to hit the gym or use
specialized equipment.Go for a good brisk walk, whether outdoors, inside
a shopping mall or back and forth and up through the halls in an
apartment building can fit the bill. Regular exercise revs metabolic
rates or calorie burning capacity, resulting in your feeling more
energetic. Sporadic exercise, though, can leave you somewhat tired.

See the light

In
more extreme forms, this lack of daylight can cause depression -
Seasonal Affective Disorder. But for many, besides affecting appetite
and energy, a lack of sunlight can simply put you in a lousy mood. If
possible, get outside and take in some daylight. If not, try to spend
time near a bright window.