By Dr. Haley Perlus | Contributor
If you’ve experienced your freshman year of college or have sent a child off to school, you’re likely familiar with the concept of the “freshman 15.” The additional 15 pounds that often appear in the fall aren’t exclusive to college students; adults can face this issue as well, especially as colder weather keeps us indoors and encourages layering our clothing.
While gaining weight should not be met with judgment, losing it can be more difficult than preventing it in the first place. Here are some thoughtful strategies to consider as the days become shorter and cooler.
Be Aware of Emotional Eating
The arrival of fall often means spending more time at home, which can lead to boredom and seasonal depression. For many, this results in emotional eating, contributing to weight gain. To counter this, it’s crucial to recognize your eating habits and adjust accordingly. For instance, if you tend to emotionally eat around 8 PM, consider having a healthy snack at 7:45 PM or find activities to engage in, like taking a walk, journaling, or chatting with a friend.
Try Out New Healthy Recipes
Autumn brings a bounty of nutritious vegetables. Explore and experiment with cooking new, healthy meals to keep yourself engaged and healthy.
Watch for “Seasonal Affective Disorder” Impact on Eating
With the time change from daylight savings, feelings of sadness may be common. Seasonal Affective Disorder (SAD) can affect both your mood and weight, making individuals more prone to emotional eating. If you struggle with SAD, make an effort to go outside for even a few minutes of fresh air and movement, which can positively affect your mood. When you feel the urge to snack, pause and assess how you’re feeling both physically and emotionally.
Manage Your Stress Levels
Summer typically brings less stress for many of us, but the fall can shift us back to a busier rhythm. Higher stress often results in elevated cortisol levels, which are associated with increased food intake and cravings for unhealthy options. Explore techniques to mitigate stress, such as exercise, meditation, yoga, or deep breathing.
Take Phone Meetings While Walking
Engaging in a 30-minute phone call while walking can help you burn an extra 100 calories.
Implement Small Changes in Your Eating Habits
Adopting small changes can be very effective for weight management. These adjustments are typically easier to sustain than larger ones. For example, consuming 100-200 fewer calories a day is generally more manageable than reducing intake by 500 calories. Maintaining minor adjustments over time is crucial for effective weight management, and these smaller steps may lead to more substantial lifestyle changes.
Revise Your Comfort Foods
Food enjoyment is a natural human instinct; there’s no need to eliminate your favorite comfort foods to minimize winter weight gain. Instead, consider swapping in higher-quality ingredients to enhance the healthiness of your preferred dishes. For instance, replace white sugar with honey, maple syrup, or monk fruit, and use whole-wheat, gluten-free, or almond flour instead of white flour. Opt for unrefined oils like coconut, olive, or avocado oil over processed oils.
Don’t Forget to Stay Active
There are various exercises and strategies to help prevent seasonal weight gain, each offering additional health benefits. Regardless of the chosen physical activities, consistent exercise, in combination with a healthy diet, is effective in preventing weight gain and maintaining weight loss over time. Mixing different types of workouts, such as cardio, resistance training, and flexibility exercises like yoga, can keep things interesting and engaging.
ABOUT THE AUTHOR
Dr. Haley Perlus is a Sports and Performance Psychology Ph.D. who offers health advice that people of all ages can follow throughout the year. For more information, visit www.drhaleyperlus.com.
