3 min|Dr. Lawren Chan
Weight Management In The Winter: Tips From Dr. LawrenWellness, Health, Gut Health, Heart Health
Why Weight Management In The Winter Is Important
Managing your weight during the winter months can be a huge challenge as your body may just want to hibernate and wait for warmer weather. I understand and feel your pain. It's cold, it's wet, it's dark - and the thought of leaving your warm, cozy house is dreadful. However, leading a sedentary life as we know can increase the risks of cardiovascular disease, cancer, anxiety, depression, immobility, and of course obesity.
When motivation is low and your body wants to shut down in the cold weather, low mood and low energy are quick to follow. For those of you wanting to fight the winter blues and stick to your new years resolutions here are some simple weight management tips to help you stay on track:
Set yourself up for success, get moving and support your body the way it deserves!
1. Add physical activity back into your daily routine
This can be as simple as stretching and walking, but ensuring that your body is moving every single day will support your metabolic and digestive processes.
2. Increase your consumption of whole foods
Especially vegetables, lean protein and healthy fats.
3. Avoid refined and processed foods
These foods often either lack the nutrient profile of their more whole food counterparts or have unwanted additives like trans fats.
4. Decrease sugar and white flour
These simple carbohydrates will cause our blood sugar to spike quickly and in excess will be stored as fat and can lead to insulin dysregulation.
5. Be conscious of portion size
Knowing that the food you are given on a plate at a restaurant does not dictate the appropriate amount of food for you is important! While different diets will call for varying proportions of foods (like ketogenic = high fat, low carb), a general theme when considering weight loss is restricting calories/amounts of some foods to a certain degree.
6. Identify and eliminate food sensitivities
Delayed food reactions are very common but often somewhat of a mystery to people. An elimination diet can be used to determine the foods that may be causing inflammation in the body, or we also offer Biomeridian Food Sensitivity Testing as well as blood IgG Food Sensitivity Testing through Meridian Valley.
7. Drink enough water
Water is needed for all your digestive and metabolic processes such as the removal/excretions of waste and toxins, as well as calorie burning.
8. Create a schedule
Our digestive systems like routine and eating in a more structured fashion at the same times everyday (think intermittent fasting) can help balance blood sugar and prevent overeating.
9. Take time and chew thoroughly
Not only will this help control appetite and support listening to your body’s satiety signals so you know when to stop eating, but it will also make your food easier to digest.
10. Enjoy and be thankful for your food
Mindful eating means consciously appreciating the food we have and the fact that we can literally nourish our bodies when we eat good healthy whole foods.