People typically gain weight in the fall and winter months due to holidays, craving heartier food, and you get to hide under more layers (say good bye to bathing suits). However, that is not going to be us this year!
Here are 10 ways to drop a few pounds this FALL/WINTER
- Drink 12 oz of water (or lemon water) before each meal. This will prevent you from overeating and help with satiety.
- Lift weight 3 times per week. This will increase your metabolism because muscle burns more calories than fat at rest.
- Track sugar. Limit your total sugar consumption to no more than 30-40 grams per day. We are now thinking that SUGAR is what is making America fat, not FATS. So don’t be afraid of good healthy fats such as avocados, nuts, nut butters, seeds, coconut oil, olive oil, ground flaxseed, and chia seeds.
- Stand (and pace) while talking on the phone. Move more; simply because it requires more energy (AKA calorie burn).
- Sip some organic coffee or green tea. Both are rich in antioxidants and both have been shown to increase your metabolism. If you are sensitive to caffeine, drink organic green tea instead of coffee because it has less caffeine per ounce.
- Get enough sleep. Aim for 7-8 hours of uninterrupted sleep per night. If you are having trouble falling or staying asleep try one of these supplements:
- Magnesium Glycinate 200-400 mg at night
- Luna Sleep Aid 2 capsules as needed for sleep
- Melatonin 3 mg at night as needed
- Manage stress. Stress increases cortisol, which leads to weight gain (primarily around the abdomen) and blood sugar instability or insulin resistance. Having trouble calming down? Try pharma GABA 200 mg 3x per day as needed for anxiety/stress.
- ADD CLA or conjugated linoleic acid to help with weight loss. Three to four grams per day seems to be the magic number to help decrease body fat mass.
- ADD garlic and spices (chili powder, cayenne, etc) to your food. Garlic may help with blood sugar stability and helps boost your immune system. Capsaicin might improve thermogenesis, the process by which cells convert energy into heat (which increases metabolism).
- Take Vitamin D. Having optimal vitamin D levels (between 60-80 in labs) helps with hormone balance, weight, mood, and a healthy immune system. Most people need between 2,000-5,000 IU in the fall and winter months.
Need extra support? Come work with STAT Wellness and/or 2UMedical.
Kristin Oja, DNP, FNP-C, CPT