Why do we gain weight in Winter, tips prevent the bulge!

This is my first winter at a "normal" weight range for my age, height, and sex. I hoovered between 120-130 in the summer, however it seems that this winter has been extra difficult for me to keep up the good habits I formed over the summer. Now when I weigh in, I'm 130-145 lbs, which is not where I want to be. I decided to start doing some research, to try to help explain this winter weight bulge, and help combat the pounds from piling on. Here's what I found:

There seems to be several contributing factors. First, it seems likely that we have a natural genetic inclination to store more fat as winter approaches. Many animals do this and it was probably vital to survival for our ancestors. Extra layers of adipose tissue on the body protect us against the cold. It is then used as fuel in the late winter and early spring when food stocks would historically be very low due to the now melting frost. Equally important we probably have a tendency to eat more in the fall, when food is plentiful after harvest time, to help this process along. An we may also unconsciously tend to choose fatty foods at this time.

Another likely reason for this seasonal weight gain is the influence of hormones in our body. The fluctuations of hormones and other chemicals in the brain can result to variations in appetite and cravings. Some neurotransmitters can also influence the way we eat.

Overweight individuals often have low levels of these neurotransmitters and the results can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on seasonally affected disorder or winter depression. An effective way to give a boost to the energy levels and emotions is to eat high carbohydrate foods including sugar treats like chips, cookies and cereals that give us a fast blood sugar 'fix'.

Generally the people that feel low in the winter will tend to overeat or eat the wrong foods due to this seasonally induced depression, leading to weight gain. This weight gained may then lead to more depression starting a vicious cycle that is hard to break.

Evidently there are many reasons why we eat more high carbohydrate foods such as cookies, pies and chocolate in the winter. Not to mention that most of these foods also contain high levels of fats. The best way to handle this is generally to substitute the highly fattening foods with other similar foods that are also high in carbohydrate so that we get what our body craves, but which have low fat content and plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.

And not to forget, we need to include exercises in spite of the chills. Often our physical activity levels drop in the winter and we have a tendency to want to stay home and rest. Though natural, we should realize we are not cavemen. We have heating in our homes and can be sure that there will still be plenty of food in the stores come February. So we do not need to build up body fat the way that they did. Get some exercises by signing up with a gym or get a stationary bicycle for optional inhouse training. Burn those carbs into energy now instead of keeping them on you until spring in preparation for your swimwear. You can easily avoid Winter weight gain this way.

Here's an excerpt from an article I found on bodybuilding.com.

Make Friends Again With Your Measuring Cups-Practice Portion Control:

If there is one rule to the holiday season, the rule would be: "All things in moderation." If you crave your Aunt Sue's famous pumpkin pie, than have a small slice that you savor. Make every bite count!

Click Image To Enlarge.
Make Every Bite Count!

I am not here to take all the fun out of the holidays for you, however if you want to maintain your physique you must work smarter not harder. Don't be like a "gerbil on a wheel," going nowhere fast by eating out of control and then going to the gym. Remember what is true: it's 20% exercise and 80% nutrition. If you keep this in mind, you won't go and blow your entire food plan by overeating this holiday season.

"> Be A Smarter Chef:

Learn how to make "concoctions" making sure you tweak all of your favorite recipes, and taking out all the unnecessary fat and calories. I love to take my moms old fashioned Italian recipes, and making them higher in protein and much leaner. You too can do the same with your recipes. Instead of shortening or oil, you can use applesauce when you bake. Take out all salt when it's not needed. And when you are cooking with eggs, take out the yolks. It's just that simple to be a smarter chef!

"> Don't Be A Perfectionist. Rather, Be Persistent:

By banishing the "all or nothing" mentally towards your fitness lifestyle, you will be able to reach your goals and maintain them much easier. Therefore focus on not being perfect, but rather being persistent. If you cant go to the gym for an entire hour and a half, then go for 30 minutes. At least you will be able to squeeze in abs and cardio. And your body will thank you for it!

"> Stay Active:

Yes, the holidays are about spending time with family and friends and not locking yourself up in the weight room. Therefore remember to keep moving and to open your mind for other ways to get your workout in with your family.

After dinner, go for a brisk walk to get fresh blood and oxygen circulating to all the cells in your body, or in the morning, pop in an exercise DVD that you can do while your family and friends are getting organized for the day. Make every minute of your day count by utilizing free moments to pick up a set of dumbbells and then pumping out a couple of sets. You will get energized and feel just that much better.

"Fitness Is Not A One Time
Event That You Do Once And Forget About."

And most importantly, don't give up! Fitness is not a one time event that you do once and forget about. Weight lifting, exercising, and fitness is a journey to be enjoyed. Make the process fun and enjoyable. By doing this you will be more likely to stick with it that much more. Remember, you too can have a healthy and happy holiday season without gaining all the weight!