Provided by: The Canadian Press
Written by: Lauren La Rose, THE CANADIAN PRESS, Jan. 15, 2008
TORONTO – As we settle into the colder temperatures of winter, some people may be seeing an unwelcome increase in the size of their waistlines.
Shorter days and chillier outdoor conditions make it all the more challenging to suit up and hit the gym or streets for a workout – especially when it means leaving the confines of a toasty, warm home to do it.
“We do tend to gain more weight in the winter because we’re eating more starchy foods, more comfort foods, and often times, grabbing the wrong types of foods,” said Toronto nutritionist Joey Shulman. “People do tend to pack on more.”
While there is data to support the winter weight gain theory, the gains may not be as much as anecdotally believed, said Dr. Diane Finegood, scientific director of the Canadian Institutes of Health Research Institute of Nutrition, Metabolism and Diabetes.She said that while most people believe they gain about five pounds over the holidays and winter months, a study conducted in the U.S. revealed participants only gained about a pound.
“It’s probably some different subset of factors that change between the summer and the winter months that contributes to their change of behaviour,” said Finegood, who is also a professor at Simon Fraser University in Burnaby, B.C.
“For some of us, it might be a combination of comfort foods and the weather outside, in other individuals it might be something else.” A recent study from the U.S.-based National Institute of Mental Health found some individuals may not be able to process leptin, a hormone known for regulating appetite and speeding up metabolism, as well during the winter.
While researchers aren’t sure exactly why this is the case, they agree reduced leptin production can pave the path towards an appetite boost, consequently making you gain weight.Getting in extra winks can help boost leptin production, which is created when you sleep, as well as increasing zinc intake.
In Shulman’s latest book, “The Last 15: A Weight Loss Breakthrough,” she recommends the first step for those looking to shed pounds is taking 30 days to rev up your metabolic engine.
That includes ensuring you’re eating breakfast, enjoying a protein at every meal, eating at least one high-fibre whole grain and not eating past 7 p.m., as late-night eating can compromise digestion and energy.
When it comes to cutting cravings, she recommends trying chewable vitamin C or sipping on a green or herbal tea. But if you are in need of something sweet, indulge the urge – within reason.
“If the cravings really intensify, slice up an apple or slice up an orange and have that,” she said. “All your brain wants is something sweet.”
People should aim to get in 30 minutes of continuous exercise five times a week, which can be even be split into 15-minute segments, said Jason Gee, fitness director for Toronto-based Personal Fitness Consulting.
Research suggests those trying to maintain a healthy lifestyle should focus on walking around 10,000 steps a day, Finegood said. But if you’re only in the 3,000 or 4,000-step range now, try to insert about 1,000 to 2,000 steps to your routine. When they’re consistently integrated, then set a new goal, she added.
“That once a day or once a month treat isn’t what is responsible for our (being) significantly overweight, or obesity,” Finegood said….
To view the full length of this article + other ideas of keeping your weight down click: http://health.lifestyle.yahoo.ca/channel_health_news_details.asp?news_id=14225&news_channel_id=0&channel_id=0
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