body and soul

Banish your blizzard bloat

By Katherine Tallmadge, M.A., R.D.

February 2010

If you’re like most of us (including yours truly), your weight has crept up a bit — or more than a bit — this winter, especially with the cabin fever-inducing blizzards of February. You may have found yourself eating more and more often than usual, even craving heartier, more fattening foods. Well, take heart. You’re not the only one experiencing “blizzard bloat,” the creeping up of body fat hitting a large number of people right now.
 
In the animal kingdom, fattening up in winter is critical for survival. Animals overeat to store enough excess fat to survive until spring. The human animal has a similar natural instinct, probably left over from the days when food was scarce in winter and shivering in the cold caused us to burn our fat stores too quickly, leaving us too thin to survive (ah, those were the days!). But now, with temperature control, improved agricultural techniques and a cupcake shop on every corner, that left-over but highly frivolous instinct just causes trouble. We humans fatten up just for the fun of it!
 
Though these old instincts are plausible as a cause of winter weight gain, there are more complex — and controllable — causes too. The most important probably involve decreases in both sunlight (and its negative side-effects) and physical activity. Together, they can contribute to enough of a calorie imbalance to cause weight gain. Here’s how:

Sunlight: Some people are particularly susceptible to light deprivation, caused by the decrease in daylight hours during the winter. This affects the neurochemical serotonin, responsible for your mood and appetite, prompting increased food cravings and weight gain.

Physical activity: When it’s cold outside, we’re less physically active and cut back on subtle calorie-burning activities such as short walks and light outdoor chores. These caloric expenditures may only add up to about 100 calories per day, but this translates into a three- to four-pound weight gain during the winter months. Also, inactivity reduces endorphins, those feel-good brain chemicals necessary for keeping depression and anxiety at bay. Food becomes our turn-to alternative, as it also raises those important feel-good endorphins (so does sex, smiling, conversation with loved ones, exercise, beautiful scenery, etc).

What should you do to both improve your mood and curb your cravings?
Increase your exposure to sunlight. Bundle up and go outside to reverse the symptoms of light deprivation. You’ll feel refreshed and less bored, and your appetite may be more controllable. The amount of needed daylight varies for each individual. In general, the more the better. One hour daily in the morning, ideally at sunrise, is most helpful. If you’re not an early bird, several hours on the weekends may help make up for a lack of sun during the week. Also, try taking little walks outdoors at lunchtime or any time you can get a break during daylight hours.

Increase your activity level, even just a little. During just one exercise bout, your brain releases feel-good chemicals called endorphins into your body. These chemicals reduce pain, increase feelings of well-being and elevate your mood. If you’re regularly active, these benefits multiply. A brisk 30-minute walk just three times a week relieves major depression just as effectively as an antidepressant in most adults, according to a study published in the Archives of Internal Medicine. Wear a pedometer to keep track of your activity level and to motivate you to get more (I recommend the “Omron HJ 112”).
Increase your intake of a colorful array of fruits and vegetables. These low-cal but filling carbohydrates increase serotonin production, helping to regulate mood and appetite. They also help you feel more satisfied for fewer calories, and research shows adding them to a meal could save at least 100 calories (translating to four or five pounds during the colder months).

Other tips for banishing blizzard bloat:
To lower the calories and increase the portion size of a favorite recipe, pump up the volume by adding vegetables as often as you can. This way, you can eat your usual portion for fewer calories.

Choose fresh fruits over dried fruits or juices. For 100 calories, you could eat 1/4 cup of raisins or two cups of grapes (you’re more likely to fill up on the grapes).

Start lunch or dinner with a bowl of broth-based vegetable soup or a big vegetable salad with low-calorie dressing.

Turn main courses into soups or salads by adding broth or vegetables.

Katherine Tallmadge, M.A., R.D. will customize an enjoyable blizzard bloat-banishing, immune-boosting, weight loss or medical nutrition therapy program for you or your company. She is the author of “Diet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations,” and National Spokesperson for the American Dietetic Association. Visit www.katherinetallmadge.com or call 202-833-0353.

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