Dedicated snow sports enthusiasts have no trouble working up the motivation to schuss down the slopes. They're eager to get in their workout, but if the thought of strapping anything to your feet that moves you really fast over snow and ice leaves you cold, there are alternatives. You can exercise indoors and create healthy versions of cold weather comfort foods to aid in weight loss. Finding the motivation to lose weight in the winter is important. Researchers with the National Institutes of Health discovered that weight gained during the winter is more likely to stay with you the rest of the year.
Seasonal Affective Disorder
Seasonal Affective Disorder often creates a difficult "Catch-22" situation. SAD is a kind of depression that occurs most often in the winter months. It saps energy and stimulates cravings for unhealthy foods, among other things. Exercise can help alleviate the symptoms of SAD, but if you're deep in the throes of the disorder, it's hard to be motivated to exercise and eat right. If you suspect you have SAD, consult a medical professional. There are treatments available that can help you get back on track and make it possible to lose weight rather than gain it.
Exercise
If the sun is shining, even if it's cold outside, bundle up and take a walk. Exposure to the sun helps with SAD and the exercise helps you lose weight. A brisk walk for an hour can burn up to 300 calories for someone who weighs 150 lbs. Enlist a walking companion for additional motivation. When the weather doesn't cooperate, go to a gym or pop in an exercise DVD and work out at home. Even cleaning your house for an hour will burn up to 250 calories. It's hard to not be a couch potato in the winter, but the benefits will last all year.
Nutrition
Foods that are high in omega-3 fatty acids help fight the symptoms of SAD and tend to be fairly low in calories. Add fish, such as salmon, to your diet. If you can't live without a cup of cocoa in the winter, try low-fat or sugar-free versions. Make a low-fat version of vegetable soup with fresh produce instead of indulging in a high-fat, cream based soup. It isn't easy to pass on holiday meals and treats, so think about portion control and only indulge in a decadent dessert once in a while.
Tips
It isn't any harder to lose weight in the winter than it is in any other season, but motivation is sometimes harder to find. Keep your surroundings as bright and cheerful as possible. Get light therapy if you suspect you have SAD. Eat lots of fruits and vegetables and look for low-fat, low-calorie recipes for comforting soups, stews and casseroles so you don't feel deprived. Cold weather increases the risk of dehydration, so drink plenty of water.
References
- National Institute of Child Health and Human Development; Holiday Weight Gain Slight, But May Last a Lifetime; March 2000
- "The Telegraph"; Easy Ways to Beat Winter Weight Gain; Sally Brown; Nov. 2010
- Our Ohio: Watching, Burning Calories
- USA Triathlon; Winter and Nutrition: Fueling for Cold Weather Exercise; Nancy Clark
- MayoClinic.com; Seasonal Affective Disorder (SAD); Sept. 2009
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