Did you know that most people gain about five to seven pounds between fall and spring? It’s not exactly surprising. With the holiday season and colder weather, comfort food, holiday treats, and snuggling up indoors becomes the norm. But gaining even a few pounds every winter can start to add up over the years.
Luckily, you don’t have to accept winter weight gain as inevitable. A good plan and a few lifestyle tweaks is all it takes to stop winter weight gain before it becomes a problem.
5 ways to stop your holiday weight gain — before it starts
Maintain healthy eating habits now
Starting new healthy eating goals during the holiday season can be challenging for most people. Making healthy eating part of your everyday life allows you to enjoy holiday meals without guilt. Studies show that maintaining a healthy eating pattern all year is linked with less winter weight gain. So don’t wait until the morning after an indulgent holiday party to make healthier choices. Start making healthy eating a habit right now.
That doesn’t mean you should restrict yourself, drastically cut calories, or completely abstain from holiday treats. Simply make sure the majority of your meals are made up of healthy choices by filling your plate with protein, veggies, and salads. Then, when it comes to the higher, empty calorie foods, enjoy smaller portions.
Stay active during the colder months
It’s no secret that many people are less active during the winter months thanks to shorter days, cold weather, and even seasonal affective disorder (SAD). But staying active not only helps prevent unwanted weight gain and rises in insulin resistance, it also helps reduce symptoms of SAD, improves mood and energy, and sleep. All of which help manage a healthy weight.
The key is to choose activities that you enjoy and can maintain year-round like going to the gym, swimming at an indoor pool, hitting the yoga mat, or simply going for a walk. And don’t forget to dress for the cooler weather. As the saying goes, there’s no such thing as bad weather, only bad clothes.
Get quality sleep, but don’t oversleep
It’s no secret that getting 7-8 hours of sleep each night is fundamental to good health. Studies have shown that people who are sleep deprived tend to have bigger appetites and eat more. Lack of sleep can also increase your desire for foods that the body views as “easy energy”, like highly processed foods high in sugars, carbs, and fats.
But too much sleep can also be a problem. One study found that people who sleep 9-10 hours a night were more likely to gain weight and become obese compared to those who slept 7-8 hours a night.
Embrace cold-weather veggies
As the weather cools, summer salads make way for cold-weather vegetables. And one of the best ways to stay healthy and nourished is to eat food in season. Kale not only thrives in cool weather, but also makes a great salad. As a member of the cruciferous vegetable family, kale is exceptionally nutritious and versatile. And root vegetables like sweet potato, turnips, and carrots are nutrient-dense, filling, high in fiber, and incredibly satisfying.
Other cold-tolerant plants include Brussels sprouts, turnips, red cabbage, and Swiss chard. Make it a goal to get creative in the kitchen and learn new ways you can cook up some of the delicious winter produce available this time of year.
Rethink your comfort foods
Cold weather season is loaded with foods high in starch and simple carbs that provide feel-good nostalgia. Many comfort foods remind us of the good times spent with family and friends. And while there’s nothing wrong with indulging in those classic comfort food dishes occasionally, using food to soothe negative emotions is a temporary fix that will undo your healthy eating goals.
Keeping healthier foods in the house is key. That way, the next time you feel the urge for comfort foods, you have healthier choices like fresh fruit, veggies and dip, or nuts available right at your fingertips.
If you’re feeling ambitious, you could also try making healthier versions of some of your favorite comfort foods, like chili, chocolate chip cookies, or sweet potato casserole.
Reach for your favorite superfood blend for when cravings hit…
Sometimes, you’re just going to need something sweet to satisfy your craving. When that happens, opt for a decadent superfood blend to curb your cravings and nourish your body.
Cacao Bliss
Cacao Bliss provides a healthier alternative for chocolate lovers. It allows you to enjoy the incredible health benefits of chocolate without worrying about the side effects of added sugars and artificial ingredients. Plus, it’s loaded with 10 powerful superfoods! Just mix a scoop of Cacao Bliss in your favorite nut milk to satisfy your chocolate fix. Or substitute it into your favorite holiday cookie, brownie or cake recipe. *
Chai Bliss
Enjoy the benefits of green tea packed with the aromatic, creamy indulgence of chai spices. Chai Bliss helps you achieve that calm-yet-alert feeling and increased mental clarity without the occasional anxiety and restlessness that comes from regular black tea. It’s a true game-changer. One decadent cup provides powerful superfoods that combat brain fog, support cognitive capabilities, and helps your mind and body relax. *
Golden Superfood Bliss
The holidays can be stressful for many people, and 33 percent of adults overeat due to stress. Golden Superfood Bliss satisfies cravings and is a delicious alternative to comfort foods. And with only 25 calories per serving, you can indulge without the guilt. Plus, Golden Superfood Bliss boosts the metabolism, helps combat cravings, helps balance hunger, combats occasional anxiety, and supports a healthy inflammatory response. *
Click below to find your perfect superfood blend.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.