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Take
these steps to head off winter weight gain
Nov. 06, 03
Suzanne Havala Hobbs
Expect
to pack on extra pounds this winter?
You’re not alone.
It’s a pattern many folks follow.
Winter months bring football and more TV.
Cold, dark mornings and short days make
you want to stay inside, wrapped in a
blanket. There’s all that holiday
cheer. And comfort foods.
Plus, bulky clothes that hide all.
Many people expect to slim down again in
the warmer months. But research suggests
that a small amount of added winter
weight tends to stick. Over the years, it
adds up.
Do something to reverse that trend.
Here’s how.
Borrow an idea from strategic planning
– an approach that goes by the
acronym, SWOT.
Yes, SWOT. Analyze your lifestyle in
terms of strengths, weaknesses,
opportunities and threats.
The strengths and weaknesses have to do
with your personal lifestyle choices
– now. Opportunities and threats
have to do with the future – what
you anticipate happening in the cold
months ahead. The idea is to take
advantage of your strengths and
opportunities while minimizing or
overcoming the weaknesses and threats.
But first, it’s helpful to get a
snapshot of a typical week.
Record everything you eat or drink each
day for one week, including the time.
Estimate portion sizes. Keep track of
physical activity and TV or computer
time. Don’t rely on memory –
record as you go rather than waiting
until the end of the day. This will help
you see patterns you might otherwise have
missed.
Now, back to SWOT.
Think about the things you’re doing
right – the strengths of your daily
routine that help you maintain a healthy
weight.
Eating plenty of fruits and vegetables?
Good. Maybe you walk regularly or work
out at the gym. Keep ice cream and
commercial baked goods out of the house?
Great. Make a list of these strengths.
Then move on to the weaknesses.
What is it that gets in the way of eating
well or exercising?
Do you eat out often? Rely on ready-made
foods or high-calorie desserts? Maybe the
problem is portion size, or eating to
procrastinate when there’s a job to
do. How many hours of TV do you watch in
the evening, and how much time do you
spend online?
Make a list of these problem areas.
OK. Keeping the strengths and weaknesses
in mind, what are some opportunities you
have in your personal situation for
building on the strengths and dealing
with the weaknesses? What would help you
build a supportive environment and fend
off the pounds?
A few hypothetical opportunities might
be:
* A walking buddy. A friend or family
member who is game to go with you can be
a helpful motivator when you feel like
staying inside.
* An indoor space to walk. A new mall
opened near you – on cold or icy
days, you can move your feet indoors. Or
take advantage of a discount gym
membership and walk the track.
* A refrigerator at the office. Start
bringing fresh salads and healthy
leftovers from home in lieu of eating
fast food for lunch.
As for the threats:
What might you anticipate that would make
you lose ground? Holiday baking and
entertaining? Bad weather that would make
you stay home rather than drive to the
gym?
What can you do to reduce the degree to
which those things will affect you?
Build on your strengths and use
opportunities to your advantage. For
example, step up the frequency and
duration of your exercise routine to burn
extra calories all winter long. Add a
large salad to meals – it adds bulk
and displaces higher calorie foods.
Think it through. A good understanding of
where you stand – and a plan –
is a useful tool for controlling weight.
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