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It is easy to gain weight in the winter. With fewer daylight hours and the colder weather people tend to hibernate indoors, watching TV, playing on the computer and snacking. These winter blues actually have a name - it is called SAD disorder or Seasonal Affective Disorder. Extreme fatigue and craving for carbohydrates often leads to increased appetite and weight gain. The weight gain often leads to depression. Findings published in the journal of Clinical Psychology: Science and Practice, show an association between obesity and depression, suggesting that people who are obese may be more apt to become depressed. The reverse is also true; People who are depressed are more likely to become obese. That is why during the winter blue period it is more important than ever to manage diet and exercise.
Here are some tips to get you through the winter doldrums:
Here are some tips to get you through the winter doldrums:
- Get outside every day, no matter the weather for at least 5 minutes or so. According to some reports your body produces vitamin D when your skin is exposed to the ultraviolet B (UVB) rays in sunlight. Depending on where you live, you need from 5 to 30 minutes of exposure to the skin on your face, arms, back or legs (some of it without sunscreen - but be mindful of burning the skin) a few times every week.
- Don't snack endlessly. Measure out a 100 calorie snack and limit yourself to just that while watching TV. Try cutting up a bowl of cucumbers, celery sticks or even a handful of frozen grapes for healthy low-calorie snacks if you are still hungry beyond your 100 calorie treat.
- Go for a walk. Try sneaking in two 15 minute walks or 30 minutes a day, to get your body moving and burn some calories. Snow piled up outside? Temperatures too cold? Many Shopping Malls now have early opening hours for walkers to lap around the long corridors. However, stores and other such facilities generally do not open at this early hour to distract you from your walk. Mall walkers appreciate the comfortable indoor climate and there is easy access to restrooms. By the time you finish your walk, the coffee kiosk may be open and you can reward yourself with a coffee with skim milk.
- Try loading up on vegetables. Fill 50% of your plate with vegetables at both lunch and dinner. Split the other half with a protein and healthy carbs for example, brown rice or quinoa.
- Drink green tea. Green tea is loaded with anti-oxidants and has less caffeine than other teas. Avoid sugary soda's and juices that are loaded with empty and wasted calories. Green tea tastes wonderful hot or iced. Try to get in 4-8 glasses per day, the tea will keep you hydrated plus flush away the toxins from your digestive system.
Jennifer Hughs is the pen name for the health and lifestyles writer who is compensated by Value Marketing, Inc. d/b/a Lab88. The author has 20+ years in the cosmetic and health industries and has worked with leading beauty and health publications.
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