Most people will admit they put on the most weight in the Fall. It’s getting colder outside, we just want to stay in and eat comfort food and tell ourselves that the layers of sweaters and jackets will hide our lovely love handles. There’s also a dip in fitness motivation, understandably so, as outside exercise may be limited if you’re not trying to run in the snow or bike among icy paths. Fall calls for a bit more discipline, because as we love the holiday parties and the numerous baked goods that accompany the fall season, we don’t want to forgo all the effort we put in in the Spring and Summertime.
Honestly, if I wasn’t a fitness instructor my workout sessions would be VERY limited once the winter comes. When I lived in Boston, going out in the dead winter was reserved for food, class or parties and I definitely didn’t willingly trek across campus to go to the gym unless I was teaching a class. Luckily I lived in a building with a gym downstairs so I was able to maintain discipline but prior to becoming an instructor, working out was more for fixing rather then maintaining. Meaning, once I felt the jeans getting a bit too tight, that’s when I’d hit the gym yet now I go to maintain the weight I’m currently happy with.
For this post, I compiled a few eating tips for the fall season because in my opinion maintaining a happy weight in the winter can be done with limited gym use and disciplined eating habits.
Here’s a few tips that I also follow from Dr. Oz and Celebrity Nutritionist Mark MacDonald to help balance your blood sugar and in turn maintain a happy weight. Read the rest of their tips here.
Tip 1: Eat in 3s
This is an idea that I follow to maintain my weight by eating every 3 hours. Divide your plate into thirds: one-third protein, one-third fat, and one-third carbs. Our bodies “want” to eat every 3 hours, as it’s their natural eating schedule dating back from early mankind. Wait longer and your body goes into starvation mode, as it assumes food is scarce and packs on fat for the future instead of burning it away immediately. Be sure to eat within 1 hour of waking up, then every 3 hours thereafter.
Tip 2: Eat 3 Ounces of Protein Before Every Cheat
When your blood sugar spikes, your body stores fat which ultimately causes you to gain weight. So before indulging in alcohol, fries, cake, or a chocolate bar, eat 3 ounces of protein first. Then helps balance your blood sugar when indulging in treats. You might go with 3 ounces of turkey breast, 3 ounces of eggs, or 3 ounces of Greek yogurt. No matter what form you consume it in, protein is your friend when indulging in heavy carbs, as it helps slow digestion. Remember, don’t cheat more than two or three times a week, with only one cheat per day, so your blood sugar stays balanced.
The Science Behind Fall Weight Gain: As told by AskMen.com
“There are lots of culprits, but cold is the No.1 suspect. When temperatures drop, we stay inside. Our metabolisms slow to a crawl and we pack on the pounds. But the conspiracy runs deeper than that. During the winter, we forgo low-calorie snacks for prepackaged, high-fat delights like chips, nuts and crackers. We also get less sunlight, which makes us feel down in the dumps. To combat those feelings, we gobble up carbohydrates, fats and sugars, which make us feel better.
Some doctors believe that we’re genetically programmed to gain weight when it gets chilly. “Your body may be working against you to hang on to it so you stay warm,” said Lawrence Cheskin, MD, founder of the Johns Hopkins Weight Management Center in Baltimore, in an interview withPrevention magazine.
Fat is a great insulator and it really does a great job of keeping you warm. Before the days of forced air heating and good insulation, a few extra pounds could mean the difference between life and death. For most of us, however, freezing to death isn’t really a problem. We want to look and feel good.”
- Exercise early in the morning, schedule your workout sessions during daylight. Even simple sunlight exposure helps your disposition and lifts you out of the winter slums.
- Commit to a scheduled time to workout and round up some friends to help you stick to your plan and stay motivated.
- Focus on your legs; they burn more calories than any other part of your body, so pick up morning jog sessions with some friends.
- Take it easy on the booze. Alcohol contains a lot of empty calories and it slows down your metabolism. Limit yourself to just one drink a day.
Pumpkin Recipes: What’s the holidays without some pumpkin. Pumpkin helps with weight loss, refreshes skin and boost the immune system which will definitely help during the winter.
- How to really keep your weight off.. (myonlinedietitian.wordpress.com)
- Three Tips for Staying Fit and Healthy this Fall/Winter (psychologytoday.com)
- High Blood Sugar Level and Weight Loss (healthy-weight-loss-made-easy.com)
- Food Addiction Part 3: A Major Reason for Excessive Weight Gain (tdaviscole.wordpress.com)