In the winter some people find that they struggle to avoid gaining unwanted pounds. There may be a number of contributing factors to this, and being aware of them can help to beat the winter bulge.
Cravings
Our biological clocks may cause us to crave higher calorie foods as the weather gets colder. This may be a relic from times when it was necessary to gain weight to survive times when food might be harder to find, and staying warm used up precious calories. If you feel the need to eat more, try to make sure that your meals are well balanced with plenty of low calorie density and high-fibre foods like vegetables.
Snacking
We may be less inclined to go out and be involved in activities when the weather is lousy, which may mean more time for snacking. If you find you are stuck near the fridge/pantry for longer periods than usual, try to keep healthier snack options on hand, and avoid keeping a stock of processed snack foods so you can’t be tempted. Some healthier alternatives could be nuts, plain popcorn, wholegrain crackers and hummus, and citrus fruits for that Vitamin C boost!
Inactivity
Bad weather may reduce our normal exercise routine. Remember that wrapping up and getting out into the fresh air for a walk can make you feel so much better for the rest of the day, and there are also many indoor exercise options.
Hydration
We may feel less inclined to drink water during cold weather, and as thirst signals can sometimes be misinterpreted as hunger, this can lead to overeating. Try warm herb teas, or even hot water with lemon, which can keep you well hydrated without calories.
Comfort food
Reduced exposure to sunlight may play a role in seasonal depression for some people, which may cause them to feel less motivated to eat well and keep active. Eating high-carbohydrate foods can increase serotonin in the brain, a neurotransmitter that boosts mood, which is why they may crave sweet and starchy foods. There may also be a nostalgic element to our comfort foods, as sweet treat foods may have been used as rewards in our childhood, or be linked in our memories to special occasions which were happy times.
The key to managing this is to avoid the high sugar/refined-carbohydrate snacks and puddings, and instead to include in your meals some of the many healthy, unprocessed, high-carbohydrate foods that are packed with vitamins and minerals. These foods are satiating, and will keep you full for longer because they are high in fibre. Fibre will also nourish your gut flora, the friendly bacteria that live in your colon, and are themselves so vital for your mental wellbeing and overall health. Try wholegrains such as barley, oats and quinoa, legumes such as cannellini beans, chickpeas and lentils, and starchy veg like sweet potatoes.
Also remember that there is evidence that a diet high in foods that provide antioxidants (like vegetables, fruits, legumes, wholegrains, nuts and seeds) improves mood and reduces the risk of depressive episodes, so keep up your intake, even if you don’t fancy salad. Try soups, casseroles or stir fries to keep your vegetable intake up.
Pro Nutrition SA Catrin Daly, Dietitian