Winter weight gain? How to get back on track with diet

It’s easy to lose sight of healthy eating habits during the winter, the season when comfort food calls on chilly days and holiday treats abound. Winter noshing can lead to extra pounds before you know it. If you’re wondering how to get back on track with diet, the good news is that spring can be the perfect time to rededicate yourself to healthy eating and reaching your weight loss goals.

What causes winter weight gain?

You’re not alone if the numbers on the scale have crept up in recent months. In fact, gaining weight during the winter is common, and it can happen due to several factors:

• Holiday calories—Many holiday gatherings offer unhealthy foods that you don’t often eat at other times of the year and treats like cookies and candy are easier to come by. Here in NOLA, Mardi Gras brings even more high-calorie temptations.
• Lack of physical activity—Many people exercise less during the winter due to cooler weather, shorter days and increased social obligations.
• Mental health issues—Some people experience depression during the winter, which can lead to overeating and cravings for unhealthy comfort food. This can be caused by seasonal affective disorder (SAD), which researchers believe is triggered by the lack of daylight.

How to get back on track with diet and exercise

If you notice that your clothes are not fitting as well or the number on the scale is not what you want it to be, spring is a great time to start forming healthy habits and begin to lose weight. Warmer temperatures and longer days call for outdoor exercise like walking, jogging and biking. Spring produce also offers tasty and healthy choices to replace the fatty and sugary options you might have been eating during the colder months.

Follow these tips to reset your eating habits—and stay on track for long-term success.

• Set short-term goals. To set yourself up for lasting success, start with smaller, more achievable goals, such as making a commitment to eating healthy foods most of the time and losing just 3–5% of your body weight. Once you reach the first goal, you can set the next one.
• Be mindful. Keep a food diary to track what, how much and when you eat. It’s also important to pay attention to portion sizes.
• Let yourself have treats from time to time. Following a healthy diet doesn’t mean you can’t enjoy your favorite treats, like ice cream or cookies, from time to time. Just don’t overdo it. You can also make some of your favorite foods healthier by making simple substitutions.
• Get physical. Make physical activity a regular part of your healthy lifestyle. The American Heart Association recommends getting at least 150 minutes of moderate aerobic exercise per week. If you’ve been sedentary for a while, start with small goals, like walking for 15 minutes four days per week, and work your way up.

Spring for fresh foods

Fresh vegetables abound in the springtime, offering plenty of nutritious—and tasty—ways to make healthy snacks and meals. Not only does freshly picked, in-season produce provide extra nutrition, but it can also cost less because it’s readily available in the supermarket. Some good choices include:

• Asparagus
• Broccoli
• Cabbage
• Carrots
• Celery
• Collards
• Rhubarb
• Spinach
• Turnips

While spring fruits and veggies can be delicious snacks on their own, they can also be included in many easy recipes.

Want more advice on how to stick to your weight loss goals? Your Touro primary care provider is happy to help! Make your appointment today.