Though these old instincts are plausible as a partial of the winter weight gain, there are more complex-- and controllable -- causes too. The most important involves a decrease in both sunlight and physical activity. Together, they can contribute to enough of calorie imbalance to cause weight gain. Here's how.
Physical activity: when it's cold, we tend to cut back on subtle calorie-burning activity such as short walks and light outdoor chores. These caloric expenditures may only add up to 100 calories burned per day; but this translate into a 3-4(or more) pound weight gain during the winter months.
Sunlight: Some people are particularly sensitive to light deprivation, caused by the decrease in daylight hours during the winter. About 5 percent of the population becomes markedly depressed with seasonal affective disorder(SAD). About one-fifth of us are affected to some degree, prompting increased food craving and weight gain in susceptible people, say Norman Rosenthal, MD, a SAD expert and author of Winter Blues. These food craving may result of the seasonal changes in the brain chemical serotonin.
Tips: How to avoid winter weight gain.
1. Get Some Sun
Increase your exposure to sunlight, especially in northern zones, Bundle up and go outside to reverse the symptoms of light deprivation. The amount of needed daylight varies for each individual, In general, more is better. Rosenthal suggests one hour daily. If you can't spend an hour outside everyday, several hours on the weekends may help make up for a lack of sun during the week.
Even it's just a little. During just one bout of exercise, your brain releases feel-good chemicals called endorphins. These chemicals increase feelings of well-being and elevate your mood. If you are active regularly, the benefits multiply. A brisk 30 minutes walk just three times a week relieves major depression just as effectively as an antidepressant in most adults, according to a 1999 study published in the Archives of internal Medicine.
Indoor or out, get moving. Go to the gym, walk in malls and rake stairs instead of escalators. Get some good walking shoes, and if you drive to work, park several blocks ' away; if you take mass transit, get off one or two stops early. Walk to the grocery, to the movies, to the library--even if it takes 45 minutes. Move!
3. Pump an iron.
Exercise is your best weapon against winter weight gain. And strength training will do a lot to keep your metabolism revving. So hit the gym for strength training at least two-three times a week and devise a workout routine that will tax your biggest muscles. Each pound of muscle burn 30-50 calorie at rest. Moreover we get an extra burn after weight lifting session too.
6. Add healthy fat
Eating frequent small meal helps to boost metabolism, stop feeling hungry, keep your blood sugar stable therefore you can stop craving and binge eating and you don't store fat.
6. Create calorie deficit
Losing weight is made possible through a simple equation. The calories you burn must be greater than the calories you eat (Calories burn > calories eaten). 1 pound of fat is 3,500 calories. If you reduce your calorie intake or burn your calorie through exercise 500 calories per day, in a week you will lose 1 pound. Smart way to approach long term weight loss is to combine food reduction and exercise so you don't burn out and you don't deprive yourself. Remember! moderation is the key.
7. Drink more water
A new fact sheet from the University of Minnesota Water Resource Center incorporates research from several different sources into a concise, short guide on drinking water to lose weight. Here are some highlights:
Drink at least 8, eight-ounce glasses of water everyday. If you're overweight, drink an additional glass for every Twenty-five pounds of excess weight.
8. Plan your meal
One of the most effective strategies for losing weight and sticking to your diet is to plan ahead. While it may seem difficult at the first to be prepared, the results will astound you.
How sleep affects your weight. Many hormones are affected by sleep: Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in
So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Breus tells WebMD.
The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.
13. Get Naked