Column 17, June 2009

How to avoid gaining weight this winter

As the weather gets cooler, and the days shorter, many of us start to dread the seemingly inevitable winter weight gain. Although this varies between individuals, some surveys show an average gain of five to seven pounds (2.3-3.2kg) during winter months.

This extra weight is often retained even when warmer weather hits, especially as summer in New Zealand means festive eating and drinking!

Many factors have been attributed to winter weight gain, starting with the weather. Cold, stormy conditions and reduced daylight hours makes it more difficult, and less enjoyable to exercise outdoors.

More time indoors, often leads to increased eating, and a shift to calorie-laden convenience foods or ‘comfort’ meals like mum used to make.

Less UV light can also reduce our production of serotonin (the ‘feel good’ hormone) leaving us feeling ‘blah’ (technical term), less motivated to exercise and craving carbohydrates.

In those with Seasonal Affective Disorder (SAD), the effect of reduced daylight hours is a lot more pronounced, leading to a downward spiral of lethargy, carbohydrate cravings, increased appetite, weight increase, social isolation and depression.

So although biology can test a few during the cold months, for most of us it still comes down to staying active and eating well, while aiming to get a good dose of daily sunlight. With a well devised plan we can emerge from winter bikini or speedo confident!

1. Winter nutrition strategies to prevent cravings

Here are a few filling, warm meal ideas to replace the usual high fat winter ‘stodge’ cravings. Try and incorporate non-starchy fruit and vegetables with your meals, as these are great low cal, nutrient-dense fillers.

Breakfast

Porridge cooked with frozern berries or unsweetened tinned fruit

Untoasted muesli with hot trim milk

Fruit toast or fruit muffins with banana

Grainy toast with poached eggs, grilled tomatoes, mushrooms and spinach

Lunch

Low salt soups - vegetables, lentils, lean meat

Toasted sandwiches made with dense grainy bread and low fat fillings, cottage cheese, tuna, baked beans, ham, onion, tomato, pineapple…

Left-over low fat pasta dishes with plenty of vegetables on the side

Dry baked kumara with low fat stuffing (see toasted sandwiches)

Dinner

Casseroles – made with lean meats and plenty of vegetables

Low-fat pasta dishes with ½ plate of steamed vegetables on the side

Chunky soups with dumplings, skinless chicken, vegetables, lean ham

Chilli con carne – lean mince, beans, brown or basmati rice and ½ plate of vegetables

Curries made with plenty of spices and vegetables, lean meat, chickpeas, lite coconut cream…

Sweet cravings

Herbal teas (keep a thermos full at your desk, or in your car)

Unsweetened stewed fruit and custard

Low-fat creamed rice

Low-cal hot chocolate

2. Keeping active in the cold

Keeping active in winter - as well as burning extra calories - has the added benefit of boosting your mood, much as sunlight does.

These mood-enhancing endorphins help reduce stress which in turn helps you avoid over-eating. But how do you keep the motivation up to train in challenging conditions?

3. See the light

Too little sunshine can trigger cravings for carbohydrate-rich (and often fatty) foods. A study in Vancouver found that being exposed to an hour of indirect outdoor light daily could help ward off winter blues. Therefore:

Here’s to much more enjoyable running!

Enjoy!

Marnie Oberer