Tips to Avoid Winter Weight Gain

If you’re trying to maintain a healthy weight, cold weather can sabotage your good intentions. However, some thoughtful planning should help you stay on track. 

Research shows that many adults gain a pound or two during the winter and the extra weight tends to stick around all year. It is much easier to avoid gaining weight than it is to take it off and keep it off later on. 

The following tips can help you avoid gaining weight during the cold winter months:

Keep active. Don’t turn into a couch potato when the weather is cold. Walk the dog an extra few blocks each day, play active games with your kids, take the stairs whenever you can, and add a few minutes of brisk walking whenever you’re at the mall. 

Keep a log of your food intake. ―Writing down everything you eat and drink is a good way to spot potential problems such as late-night snacking or eating a bag of chips while watching TV.

Monitor your beverages. Drinks such as coffee treats, hot chocolate, eggnog and super sized soft drinks can have as many calories as a cheeseburger. For example, a 16-ounce peppermint mocha can have 400 calories or more.

Start and end your meals with low-calorie foods that fill you up. For example, a first course of a small salad or soup helps you stick to small portions of calorie-rich foods like meat dishes or potatoes with gravy. Savor a sugar-free cup of coffee or tea after the meal, or have a piece of fruit for dessert instead of rich cakes, cookies and pastries. 

Use a small plate. A small serving looks larger and seems more satisfying when it takes up more space on your dinner plate. The same principle applies to glasses, bowls, and dishes for beverages and snacks. 

Plan ahead for healthy eating at special occasions. If your winter calendar includes family feasts, office celebrations, and football parties, stick to strategies that can help you enjoy your favorite foods in moderation. With a personal party plan, it’s easier to enjoy the gathering without being tempted to overindulge. 

For more information on healthy winter lifestyle choices, see eXtension Families, Food and Fitness website (http://www.extension.org/pages/24057/video-tiny-tastes-can-total-big-calories-over-the-winter-holidays).