According to the NSW Food Authority, half of all Australians are likely to gain a kilo or two during winter. We’re all (unfortunately) familiar with this phenomenon and interestingly, it’s the men who are most likely to gain weight over winter with 50 per cent of all men – compared with 38 per cent of women – expecting to be heavier when winter ends. Many of us have a tendency to shrug off excess weight gained during the colder months, putting it down to nothing more than a winter coat that will be shed by the time summer hits. But research shows this seasonal weight gain may not be just a seasonal problem…
Research published in the journal Nutrition & Metabolism showed that just one month of overeating and being less active can lead to weight gain that lasts for years. The Swedish researchers asked participants to over eat fast foods and limit their exercise for just four weeks expecting them to gain weight before returning to their normal weight range afterwards. Instead, the volunteers were still over three kilograms heavier two-and-a-half years after the study had been conducted.
So why do we put on a few kilos at this time of year? USANA Health Sciences Nutritionist Ravinder Lilly explained, “We might gain weight in winter for a range of reasons – some experts believe than humans are hard wired to select high fat foods in autumn and winter. That’s because fat is concentrated in calories so your body can build up a store of calories to last over the leaner months – a phenomena called the ‘thrifty gene hypothesis.’ But in 21st century Australia and New Zealand, food is available all year we don’t see leaner times that so the built up fat stores continue to build up.”
At this stage, many of us may already have a few extra kilos to shift so it’s a good time to commit to losing them before the small gains add up and cause a much larger problem. We asked Lilly for some advice on how to shed those unwanted kilos gained over winter.
– Eat at least two serves of fruit and five serves of veggies daily. They fill you up, without filling you out, leaving less room for unhealthy eating.
– Watch the small things as they add up. Those little BLTs (bites, likes and tastes) can add up to a huge amount of calories which can tip the balance from healthy to overweight.
– Try to avoid fast foods and takeaways that can be loaded with fat and sugar and don’t contain the fibre which physically fills you up.
– Watch what you drink – at seven calories per gram, alcohol contains more than twice the calories of carbohydrates and proteins. Plus, mixers can be loaded with sugar and the whole lot weakens your willpower to choose healthy foods.
– If portion control is your downfall or if you’re a breakfast skipper try replacing one meal with a Nutrimeal shake with berries – it’s quick, easy and tasty and the low GI and high protein combo keeps you fuller for longer so you’re more likely to avoid snacking on unhealthy choices.
– Don’t let winter be an excuse to ditch your exercise routine either – exercise burns calories and it also makes you feel good. This, in turn, will help to encourage you to continue with your weight-loss goals.
