Stay Hydrated
This is the simplest and most effective way to keep from overeating during the winter. In warmer weather through the summer months, we tend to drink more because the heat and dry weather cause us to get thirsty. During cold, rainy, or snowy weather, we are more likely to reach for a warm sweet or heavy coffee drink instead of plain, pure, water. Often, we mistake thirst for hunger, and end up taking in calories when we should really be drinking plain old water!
Easy fix:
carry a liter bottle of water with you at all times. You are more likely to drink if it's convenient. Staying hydrated is healthy, and it will help curb your cravings for unnecessary calories.
Eat Seasonal Fruits
You don't wear your sandals and Hawaiian shirt around in January. Neither should you cling to your summer produce in the winter. Melons, berries and many other fruits are harder to come by in the winter. While we may look forward to a watermelon treat in the summer, during the winter we're more likely to grab a candy bar or baked sweet. Nothing's wrong with the occasional treat, but fruit can be just as satisfying and it's almost always fat free! Try to find winter fruits, like pomegranates, pears, persimmons, and oranges. These will taste delicious because they're in season, and they supply your body with terrific boosts like antioxidants, vitamins, and electrolytes.
Easy fix:
Keep a bowl of in-season fruit on your kitchen counter. When you come in from the rain or cold, you'll be more inclined to reach for a nutritious and lean snack than a sugary, fatty indulgence.
Eat Seasonal Vegetables
Winter often causes our bodies to burn more calories because of the colder conditions (our bodies burn calories to keep us warm!). Enjoy your hearty appetite, and reward your body with wholesome fuel like root vegetables (turnips, parsnips, carrots, beets, and sweet potatoes, to name a few). Cut into one-inch cubes and roasted in the oven, root vegetables offer great energy, amazingly rich flavors, and tons of healthy nutrients.
Easy fix:
If you're making vegetables for dinner, make twice as many as you'll need. Keep the leftovers in your fridge for quick and tasty snacks for the next couple days.
Focus on Breakfast
Since colder temperatures cause your body to burn more calories, be sure to start out the day with your energy stores topped off. This is easy to do with a hearty and healthy breakfast. Hot cereals such as oatmeal or cream of wheat provide lots of fiber (which is great for your body and heart), as well as good minerals, protein, and carbohydrates. These are all good for you because your body can process them quickly and efficiently without storing them as fat. One or two eggs provide another great way to start the day; just don't eat too many yolks as they are concentrated with cholesterol.
Easy fix:
Make a weekly breakfast menu. Sometimes the biggest hurdle to a good breakfast is a hurried morning. If you plan out your meal ahead of time, you're more likely to follow through. Also, for eggs, try your microwave! You can scramble an egg, pour it in a small dish or a mug (use cooking spray or a light coating of olive oil first), and microwave it for about 45 seconds. You'll end up with a fluffy egg patty to eat plain or in a sandwich without making a mess.
Drink Hot Tea
Tea is hydrating (see tip number 1), flavorful, and has zero calories. Some people find that black tea curbs their appetites, which will help prevent overeating at meal time. Green tea is loaded with beneficial antioxidants, and almost all teas (even caffeine-free varieties like peppermint) give your mind a boost.
Easy fix:
get a thermos! Fill it in the morning at home or at your favorite coffee shop with boiling water. Keep a few teabags with you and you're ready to go anytime throughout the day.
Remember to Treat Yourself
It's important to eat what you like and like what you eat, otherwise you'll quickly stray from your nutrition goals. We all have our favorite treats that we know aren't the healthiest things. Chocolate, ice cream, and cookies aren't bad for you unless you eat too much of them. If you try and quit cold turkey, you'll probably cave in and overdo it later. So if you're really craving your favorite sweet, go ahead and have it--just enjoy it slowly and thoughtfully, and remember that it's a treat. Sugars and fats cause your brain to create chemicals that result in pleasant feelings, just like alcohol and certain drugs. You wouldn't drink a six-pack at lunch time, would you? You shouldn't upset your body-chemistry with sugar, either!
Easy fix:
Every day at lunch time write down all the sweets you've had since yesterday's lunch. You might be surprised at how quickly they add up… This exercise can be a good reminder to limit your indulgences.
