Beat winter weight gain

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By Robin Vitetta-Miller, M.S.

Are you afraid of getting plumper as the days get shorter? You're not alone. Many of us gain a pound per winter - with 75 percent of the gain occurring between mid-November and mid-January. While a pound might not sound like a lot, those who gain during the coldest months typically keep the extra weight on - and add more over time. In other words, what seems small could be the start of some serious weight problems.

Researchers blame several factors, beginning with the weather. Shorter days and longer nights induce feelings of depression, fatigue and cravings for sweets and starches, while cold and/or stormy weather makes it difficult to exercise outdoors. Even braving the elements to drive to the gym can seem like too much effort some days. Add two months of nearly nonstop high-calorie party fare, and it's no wonder so many of us greet spring with a spare tire around our middle.

Why not make this the winter you outwit the forces that conspire against you - from inclement weather to Aunt Bertha's buttery holiday cookies? It's not difficult; experts agree that a three-pronged approach is your best bet: Resist the instinct to overeat and "store up" for winter, get plenty of natural sunlight, and exercise regularly (cardio as well as strength training) to stay fit and keep your metabolism revved. By following this simple plan, you'll emerge from winter's hibernation with a body that's ready for bikini season.

1. Plan to eat right.
If you tend to eat like a bear as winter approaches, you really can blame it on Mother Nature. "Even with modern conveniences like heat and grocery stores, humans still follow their animal instincts to beef up for winter," says Katherine Tallmadge, M.A., R.D., author of Diet Simple: 154 Mental Tricks, Substitutions, Habits & Inspirations (LifeLine Press, 2002). Here are three tips to help you plan ahead to eat healthfully all winter - and avoid packing on the pounds:

Get a little more protein. One of the easiest, and best, ways to curb carb cravings in winter is to increase your protein intake, says Susan Kleiner, Ph.D., R.D., author of Power Eating (Human Kinetics, 2nd edition, 2001). "Dietary protein helps control appetite, which ultimately keeps weight in check," she explains. But how much more protein should you eat? A moderately active 145-pound woman should get about 20 extra grams of protein daily in winter, or go from a typical 79 grams to 99 grams, says Kleiner.

To calculate your usual, nonwinter protein needs, multiply your weight by 0.55 gram (example: 145 pounds X 0.55 gram = 79 grams). To determine how much protein you should eat in colder months, just add 20 grams or multiply your weight by 0.68 gram (example: 145 pounds X 0.68 gram = 99 grams).