For many Alaskans, snow on
the mountains signals more than just the fullness of winter. Like our
ursine cousins, the shorter days and colder nights seem to flip an
internal switch that causes us to prepare for hibernation. The result
is seasonal weight gain—which works well for bears, but not so well
for you and me.
Of course,
it's not entirely the fault of the hibernation switch. The holiday
season, from Champagne-soaked New Year's through chocolate-laden
Valentine’s Day, provides plenty of opportunities to take in tens of
thousands of calories above and beyond what we burn while shuffling
from the dining room table to the sofa.
As long as
we're apportioning blame, let's not forget that unless you're into
Nordic skiing, skijoring, or snowshoeing, it's unlikely that the
exercise regimen you committed to this summer will persist after the
first hard freeze.
Now that we
understand the problem, and you've begun to mentally take inventory of
your loose pants, heavy sweaters, and other concealment garments that
comprise the Alaskan winter wardrobe, here comes just the kind of
message you'd expect to read in a health and wellness magazine: it
doesn't have to be this way!
Let's look at
each of the elements of the problem in isolation, and then examine how
to bring them together into a plan to win the winter weight war.
Exercise:
There is no substitute for regular exercise. On the face of it,
there's the simple mathematics of weight control: more calories
consumed than burned equals stored body fat, while burning more than
you consume causes fat loss. In addition, regular exercise not only
makes your body more efficient at burning calories during exercise,
but also while walking, working, and even sleeping!
Exercise can
take many forms. What's important is that you do it regularly (3 to 5
times per week), with moderate intensity (i.e., it should feel like
you're exercising, not strolling through an art museum), and for a
minimum duration of 30 minutes per session. If it's been a while,
start slowly and work your way up to the recommended duration,
frequency, and intensity.
Having trouble
getting started? Sometimes the trick is to just do something! Join a
gym, take a walk, buy an aerobics DVD. No matter what you choose, it's
helpful to have a partner to keep you motivated (and keep you honest!)
on those days when you're tempted to sit it out.
Food:
Although exercise is important, it’s less than half of the equation.
As my weight-trainer husband says, "Arms are built in the gym;
abs are built in the kitchen." If you want to keep the winter
weight from hibernating in your jeans, you'll have to be food
conscious. As with exercise, we need a plan.
First, take a
close look at what you eat each day. Keep a food log for a week; it'll
surprise you. Have you ever asked yourself "Where is all this
weight coming from?" If you are honest with yourself when filling
out your log, you will surely have your answer!
Once you have
an overview of your typical consumption pattern, several things may
stand out that you can change immediately in order to lose weight.
Most of us have an indulgence or two that we partake of regularly (ice
cream after dinner, mid-afternoon candy bar, soda with lunch, morning
latte with whipped cream). These should be the first things to go.
While I'd recommend eliminating them completely, you can also switch
to a lower calorie alternative. But beware. Research has shown that
when dieters replace high calorie foods with lower calorie foods,
portion sizes often increase.
Next, you’ll
want to eat early and eat often. While that seems like strange dieting
advice, it's simple shorthand for two of the most useful things that
you can do to control or reduce weight. Eating early means consuming
about 40% of your daily caloric intake before mid-morning. Not only
will this give you a jump on the day, but it will help prevent
‘cheating’ in the afternoon and evening. Eating often means that
instead of two or three large meals, aim for six or seven light ones
throughout the day. Sure, it takes some planning, but it's one of the
best ways to fight off that urge to make a late-night run to Cold
Stone.
About
that “hibernation switch”: There's an amino acid called
leucine that's responsible for switching it off! Clinical research
abounds in support of supplemental leucine in allowing your body to
burn fat rather than consuming lean muscle during times of stress and
limited caloric intake.
Keep
a positive attitude: Weight control, like so much else in life, is
mostly in your head. Don’t be afraid to tell friends and family that
you're improving your health by watching your weight. Loving support
is a huge motivator for weight control. By sharing your own story, you
may inspire others and let them support you by not offering unhealthy
foods or a second helping.
Keep
track of your progress: A scale is one way to do that, but so is a
pair of jeans that you used to love, but can no longer comfortably
wear. A tape measure is also a very telling way of gauging progress.
Measure chest, hips, waist, upper arms and upper legs, and write the
results in your food log. Research has shown that people who regularly
check their progress with one or more of these methods are more
successful at losing weight.
Your
personal approach to becoming healthier this winter is another key to
success. So, be kind to yourself. When you look in the mirror, tell
yourself "Wow, look at me! I look great!" If you say it
often enough, you'll come to believe it; and if you come to believe
it, it will be so.
Karen
Johnson is
a health-conscious full-time mom and Shaklee distributor. She can be
reached at 278-9000 or 800.815.9326 or build@shaklee.net.
Please visit her website at GetLeanWithMe.com
