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How to Not Gain Weight During the Winter Months

By Edited Oct 19, 2016 0 1

keep weight off
Eating an extra 150 calories more than you burn through exercise or physical activity daily will add a whopping 10 pounds to your weight each year, says the National Heart Lung and Blood Institute. It is easy to put on most of those extra pounds during the winter months because of less activity. Imagine if you ate 300 calories extra per day, then that would be 20 pounds added to your weight every year. 300 calories is easy to consume by eating a candy bar, drinking a couple of cans of sodas or eating an extra slice of cake. You can lose or maintain your weight during the winter months just by following a few things.

Things You Will Need

Journal

Measuring cups and sppons

Appropriate grocery items

Step 1

Figure out how many calories you need to stay healthy. Use a calorie sheet such as the "MyPyrimad Food Levels" chart or any free calorie counting service online to find out how many calories you need for your age, body type, age and activity level. Do not go over this amount of calories in order to maintain your current weight.

Step 2

Automate your eating habits. Make a list of your favorite foods and only buy those foods to stock your refrigerator and pantry. Have a calorie-tracking sheet and write down the amount of calories you eat during the day. Once you reach your calorie limit, you will know to stop. Remember, just as little as 150 calories daily can add 10 pounds of weight to your frame at the end of the year.

Step 3

Eat a big breakfast, says Dr. Daniela Jakubowicz, a clinical professor at Virginia Commonwealth University and the Hospital de Clinicas Caracas in Venezuela and author of "The Big Breakfast Diet: Eat Before 9AM and Lose Big For Life". You must eat a big breakfast before 9:00 A.M. based on the body's natural rhythms, says Dr. Jakubowicz, eating a big breakfast revs up your metabolism.

Step 4

Eat hearty winter soups that help you stay slim. Prepare a nice, warm bowl of comfort soups such as navy bean Soup or mushroom-barley soup, say Woman's World Magazine. Navy beans supply your body with a steady amount of fuel from its carbohydrates. Barley provides an abundance of selenium and mushroom provides vitamin D, both, which are immune system boosters.

Step 5

Take Vitamin D supplements, says Woman's World Magazine, which provides the "feel good hormone serotonin and also acts as an appetite suppressant. According to Woman's World Magazine, you should a take 2,000 IU supplement daily.

Step 6

fruit (39460)
Eat more foods with low-calorie-density. Foods such as fruit, vegetables, whole grain and low fat milk, have a high water and fiber content so they keep you full longer. The fact that they are low-calorie-dense means that you can eat more of it and take in fewer calories.

Step 7

drink water (39463)
Do not drink too much soda and juices. These are loaded with calories and you can easily consume hundreds of calories daily just from soda and drinks. Carefully measure your condiments and oils. Just one tablespoon of either can easily be 120 calories or more. Do not guess. Measure your food carefully! Instead of drinking juices and sodas, try zero calorie iced-tea, water, Vitamin water or low-fat milk.

Step 8

Prepare your snack ahead of time. When the munchies hit you in the middle of the night or while you are watching television, just grab a pre made baggie of fruit and vegetables. Make your own pita chips in the oven; add garlic oil and sea salt to make them tasty.

Step 9

fattening cake
Limit the amount of desserts you consume. You do not have to have dessert every day. It is not good to consume sugary snacks daily. Try eating one of the many dessert flavored yogurts or pop a dessert flavored gum instead.

Step 10

Let your inner kid shine. Go take the kids out and play in the snow. Have a snowball fight, or make snow angels. According to Kelli Calabrese, MS, an exercise physiologist and international trainer for Adventure Boot Camp, you can get a full body workout and burn up to 500 calories just from building a large snowman.

Reference

The Big Breakfast: Eat Before 9AM and Lose Big

Centers For Disease Control: Energy Density

Tips & Warnings

Other Resources

MyPyramid: Calorie Levels

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Comments

May 21, 2012 2:01am
Joshie92
It's not just the number of calories but the quality of them. Reducing carbohydrates, particularly sugars, is the best way prevent unwanted weight gain. That's why sodas are so bad as you pointed out.
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