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 at Dynamic, we want to fight back and we hope you will join us. Let’s get onto this now, while winter is still in full force. You’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 2 to 3kg! 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’s bad news if you blame your need to hunker down over hearty, warming comfort food while nestled on your favourite couch in your snuggie, on the cold and lack of daylight hours.
But it is good news because you can do something about it. You don’t have to greet spring with a softer middle and tighter clothes.
Here’s how you tackle winter weight gain with our weapon of choice here at Dynamic Boxing: 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 birthday party. You take spouse out for date night. Someone brings a meal by your house because you’ve been sick. Your co-worker shouts pizza for lunch. Your child has leftover Easter eggs. 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 And Schedule 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 ribs at your favourite 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 ribs. 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 ribs.
Don’t waste your fun calories on something that doesn’t compare to those ribs!
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 weight; just work to keep the winter scale-creep from happening to you. Try to get a mix of training cardio, high-intensity and resistance training in at least six days a week.
Remember spring is coming. Let’s be ready for it, and leave winter weight gain behind!
If you need some help and accountability for shedding the winter kilos, try the 8 Week Body Transform. Next round is kicking off soon.