Health Library

Fighting Weight Gain

There are certain times of the year when people seem to be more likely to put on extra pounds. In colder weather, for example, many of us tend to be less active. Holidays can be a time when we wind up eating more sweets and calories than we intended.

The American Academy of Family Physicians (AAFP) says some people may be able to indulge now and then without problems. But for those who use food as a coping mechanism - or have a serious eating disorder - holidays and special occasions can be a major problem. In these cases, it's important to consult with a healthcare professional to get to the root of the problem and find out what's really triggering you to turn to food. For example, someone may be trying to cope with anxiety or depression by turning to food instead of dealing with their underlying problems. (Read about "Anxiety" "Depressive Illnesses") It's also important to try to remember two things: balance and common sense.

Balance

The Calorie Control Council says it's a question of simple math; we gain weight when we take in more calories than we use during day-to-day activities. (Read about "Burning Calories") Therefore, if you simply find yourself indulging in a bit more food than normal at certain times, you can help avoid weight gain by balancing things with some extra activity. (Read about "Dietary Guidelines") Little things can add up too, for example, parking the car farther from the store when shopping, or doing stretches or simple calisthenics while watching TV.

In addition, AAFP says there are a number of winter activities, such as skating, that can be healthy and enjoyable and help fight winter weight gain. If warmer weather is your problem instead, because you find it too hot to work out, consider switching to an indoor activity. Of course, it's always a good idea to discuss any serious lifestyle changes with a doctor first.

Balance plays an important role in terms of what we eat too. If you find that you've had too much to eat during a certain meal, don't berate yourself or use this as a reason to overindulge for days on end. Instead, accept the fact that you may have "splurged" and then encourage yourself to return to making healthy food choices. (Read about "Low Fat Food Tips")

Common sense

In addition to balance, it's also important to use common sense if you're trying to lose weight. If you really just want to lose a few pounds, planning to go on a diet on the same week you'll be under extra deadline pressures at work, for example, can be a recipe for failure. A wiser choice might be to think in terms of long-term goals of overall health and fitness and start making small changes to achieve those goals.

Over time, small changes in behavior can add up. For example, the American Dietetic Association suggests that if you find yourself eating more than you're comfortable with when you go out socializing, you can try using a smaller plate at buffets, or focusing more on the conversation instead of the food. The ADA also suggests enjoying a small meal or snack before heading out to parties in order to curb hunger. Fasting all morning and afternoon only to eat to excess at night can be very unhealthy. It can also lead to even more food consumption, because you're so famished.

And be cautious about alcohol. Beyond the issues of alcohol use or abuse, alcohol contains many "empty" or non-nutritious calories.

And if, despite your best efforts, you find you have put on some extra weight, don't get discouraged and use that as an excuse to indulge even more. Our weight can fluctuate for a variety of reasons. The key thing is to determine a healthy weight in general for yourself - and then reach and maintain it by following a healthy lifestyle.

Related Information:

    Losing Weight

    Food Labels