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How to Overcome Winter Weight Gain

weight-gainHow to Overcome Winter Weight Gain
Today, we’re taking a hard look at winter weight gain. It’s a common problem—people tend to pack on a few pounds during the winter months.
But we want to fight back, and we hope you will join us. Let’s get after this now, while winter is still in full force. We’ll have less to deal with when the warm breezes start blowing!
The good, the bad…and the solution
Although winter weight gain varies from person to person, research shows the average gain to be five to seven pounds! Some people gain this extra weight because they have Seasonal Affective Disorder—a type of winter depression. But most of us can’t blame winter depression for our tendency to pick up extra weight during the winter months.
So, why does winter weight gain happen? According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center, it happens because we eat more and move less during the winter months1.
This is bad news and good news. It is bad news because it would be kind of nice if we could blame our cold-weather corpulence on something exotic like the jet stream cycle and waddle off for another espresso.
But it is good news because we can do something about it. We don’t have to greet spring with softer middles and tighter clothes. So let’s celebrate leap year by tackling winter weight gain with our weapon of choice here at Fitness Revolution: discipline.
Hour of decision
According to Merriam-Webster, discipline is a “rule or system of rules governing conduct or activity2.” This is perfect. In order to fight winter weight gain, we have to discipline ourselves to follow some rules.
Here we go…
1. Banned language: For the next several weeks, do not allow yourself to say, “Just this once.” If you pay close attention, a ‘just this once’ situation comes up practically every day. You go to a retirement party. You take spouse out for a birthday dinner. Someone brings a meal by your house because you’ve been sick. Your co-worker brings in the leftover pizza from last night’s party. Your child has leftover Valentine’s Day candy. You have to say no every single time. Otherwise, you will never get ahead.
Just grit your teeth, resist what others are having and make good food choices. I’m not saying it is easy. I am saying it is necessary.
2. Plan your occasional splurge, and do not deviate from the plan. Unending deprivation is never a good idea, but you have to be intentional about the time, place and food that you let yourself splurge on.
Love the hot wings at your favorite restaurant? Then let’s make a deal. Eat clean for ten days. No cheating. And then at the end of those ten days, go have the wings. Guilt free. Just enjoy them. Then set the next goal. But you are not allowed to deviate from your plan in the meantime.
If you do, you lose the wings.
Don’t waste your fun calories on something that doesn’t compare to those wings!
3. Keep moving. Exercise is not an optional activity. Now more than ever you have to get your body in motion. Exercise is very effective at preventing weight gain—and that is what we’re after right now. Don’t even worry so much about losing pounds; just work to keep the winter scale-creep from happening to you. Try to get some cardio in at least six days a week.
Remember: spring is coming. Let’s be ready for it, and leave winter weight gain behind.

Holiday Survival Guide: How to Get Through the Holidays With No Regrets

linux-christmas
Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.
The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets! [Read more...]

Your Strategy for Success on Thanksgiving

thanksgiving-dinnerIn just a few weeks, families all over America will be sitting down to a meal which looks back to that first Thanksgiving in which the Pilgrims commemorated the harvest after a harsh winter. The year was 1621, and Governor William Bradford proclaimed a day of thanksgiving, which the colonists celebrated as a traditional English harvest feast. [Read more...]

What’s Scarier than Ghosts & Goblins? How about Type 2 Diabetes! continued

Halloween-Candy
What is diabetes?

Much of the food that you eat is turned into glucose for your body to use as energy. After a meal, your pancreas produces the hormone insulin which helps the glucose, or sugar, move from your bloodstream into the cells in your body where it can be used for energy. [Read more...]

4 Signs that your Workout is not Working Anymore!

When starting off your strength or weight loss workout was exciting and you were full of energy. Even though you dreaded it, you always felt great right after. But then, as time went on, you felt to sleep in and tried to find other things to do. So, is this how you felt or feel? Do you think your workout isn’t working anymore? Well here are four signs that it is not working for you anymore, followed by ways to change your workout from boring to exciting and challenging once again. [Read more...]

Time to Lose the Muffin Top!


Over the course of the last ten years, I have slowly been introduced to what I can only call “modern day anatomy” for women. It’s sad, yet comical, that I know exactly what part of the body women are talking about when I hear the following terms: [Read more...]

What’s Scarier than Ghosts & Goblins?

pumpkin1How about Type 2 Diabetes!
It’s Halloween, and you know what that means: sugar, sugar, sugar! Beginning in late summer, stores begin taunting and tantalizing us with prominently displayed festive treats conveniently packaged in small, easy to eat servings. By the time the actual holiday rolls around, we’ve been wading through candy corn and “fun sized” candy bars for months. [Read more...]

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