ASK A Healthy Lifestyle Specialist
Q: I always seem to gain weight around this time of year. Why is this and how can I avoid it this year?
A: You’re not alone! Many people tend to put on weight during the fall and winter. Individuals
may gain weight during this time of year for a variety of reasons, including bad weather putting a damper on exercise
plans, overindulgence in food around the holidays, and stress-related eating. Check out the following tips to help
keep you on track and maintain a healthy weight through the fall and winter.
Keep moving:
Bad weather doesn’t have to keep you from being active. Maintaining a regular physical activity schedule will help
you avoid fall/winter weight gain. Aim for 30 minutes of activity, most days of the week.
- Find activities you enjoy, whether it’s taking an exercise class, joining a gym, or choosing activities to do
at home with family or friends.
- Schedule your exercise time. Try setting aside blocks of time for physical activity throughout your week, and
keep track of your progress. This may help you stay focused and motivated.
- For more tips on working out in the colder months, see this months article of
“Taking Care of Our Own”
Aim for balanced eating
Fall and winter bring holiday parties and some less healthy food choices. It’s fine to indulge in the occasional
slice of pie. Just remember to balance it out with healthier options for other meals, and to keep your portions in
check.
- Remember breakfast. Eating a healthy breakfast will give you the energy you need to make it to lunchtime and
will help you avoid overeating later on in the day.
- Make a great plate. For a balanced and healthy meal, on a 10-inch plate:
- Fill ½ of your plate with non-starchy vegetables
- Fill ¼ of your plate with whole grains or starchy vegetables
- Fill ¼ of your plate with lean protein sources
- If you find yourself at lots of holiday parties with food temptations, try using a smaller plate, allow
yourself one trip to the buffet, or fill up on fruits, veggies and other healthy snacks first.
Manage stress:
The time leading up to holiday season can be stressful! Unchecked stress can lead to emotional eating and weight
gain. Find an outlet to relieve stress and do this as often as needed.
- Try a new stress management technique. Whether its meditation, progressive muscle relaxation, yoga, breathing
exercises, guided imagery, taking a hot bath or just watching a favorite movie, whatever works for YOU is the best
method.
- For more information on managing stress, visit Understanding U:
www.hr.umich.edu/mhealthy/understandingu/tools/managing.html
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