Beware of Fall’s Lazy Bear Feelings

Bears aren’t the only ones spending autumn stuffing themselves with food in anticipation of winter. Humans go through the same subconscious rituals each year: sauces get heavier and appetites increase, we get sleepier as daylight savings time ends, and if we’re not careful, we slack off on exercise. We hibernate in the sense of slipping into cozy home caves that offer warmth and an abundance of comfy loungewear.

Consequently, many of us pack on a few extra pounds over the winter. As research and basic math skills demonstrate, packing on even two extra pounds per year adds up to 20 extra pounds in 10 years.

To ward off plumping up, I have created a list of guidelines to keep my clients on a healthy path. And I promise if individuals commit to creating these habits in their routine, they will survive the fall and winter with a healthier metabolism and more control over their weight.

Live In The Present

Nothing motivates more than setting a goal. Decide what your dream is, then work toward it by writing down strategies to get there. Linda Pruce, Nourishment Counselor at Life Directions in Frederick, believes it’s important to state goals in the present tense. ‘‘Saying, I am losing weight is more powerful than saying I want to lose weight. By saying I am, you can trick yourself into doing the things necessary to lose weight, like eating healthy, exercising and drinking plenty of water.” So, this season, live in the present.

Add Exerciseto Your Fall Routine

A study done last year by the University of Massachusetts reported that exercise levels in adults whose average age was 49 are lowest in the winter, so it’s critical to create a fall and winter exercise schedule to keep the pounds away. Start by doing two days a week; increase to three, then four. Focus the majority of time on resistance training, which will reduce stress hormones and release growth factor, a repair and anti-aging hormone. Lifting weights also builds muscle, which will burn calories better than aerobic exercise.

Stop Eating By 7 p.m.

Ending calorie intake early in the evening has a few healthy benefits. First, it allows the body to rest, restore and repair itself more effectively, thus giving you more energy for the next day. Secondly, it manages the stress hormone cortisol, which is released when we eat late at night. When cortisol increases at bedtime, we lose sleep and put on weight, not an ideal combination. Often holiday parties and festive events cause us to eat later than we should and that’s to be expected. Just follow the 7 p.m. rule during the week when you are home and not tempted by an hors d’oeuvres table.

Have Bread, Rice Or Pasta At Only One Meal

Limit intake of starchy carbohydrates like bread, pasta and rice to one meal a day. This will guarantee that adequate amounts of protein, which will help keep the blood sugar level consistent and keep you from craving too many carbs. Choose brown rice over white, whole grain bread or pasta over the refined kind, and eat slowly to gain the full fiber benefit. You still may have unlimited carbohydrates like vegetables (avoid corn, carrots, peas and potatoes, however, as they tend to raise blood sugar more quickly) and fruit in moderation.

Find A Buddy To Keep You Honest

I’m not talking about a support group, or someone to listen to your frustrations, but rather someone who will keep you on track. Think of it as a drill sergeant with a friendly smile. Pruce suggests setting up an e-mail accountability system with your buddy. ‘‘Commit to sending an e-mail every day that states what you ate, how much you exercised and if you drank your eight glasses of water. Your e-mail buddy doesn’t have to respond, but she must be committed to seek you out if you don’t check in. By knowing that someone is expecting to know the specifics of your health regimen on a daily basis, you will be more apt to stick with it.” Whether it’s your personal trainer, your mother or your kids, find someone who will not let you get away with sloppy habits. Find someone who makes you feel guilty enoughto put down the biscotti and latte.

Limit Caffeine And Sugar

And while we’re on the subject of biscotti and latte, pay attention to the amount of coffee and sugar you consume as both will deplete levels of serotonin — the feel-good hormone — which can lead to mood swings, depression and carbohydrate cravings. The shorter days and longer nights also affect serotonin, as a lack of sunlight will deplete levels.

If you cannot live without coffee, limit it to one cup a day and use decaf the rest of the day. Start weaning yourself away from the heavy lattes, whipped-cream-two-shot mocha concoctions. They all pack on weight. Keep it simple. As for sugar, limit yourself to one treat during the weekend or at that next party. Stay disciplined during the week, then enjoy the weekend, guilt-free.

There’s no heavy nutritional science here, just six tried and true steps guaranteed to prevent weight gain during the winter. As for losing weight, well, that’s another story. Stay tuned.