5 ways to beat winter weight gain

Don’t let winter doldrums send your diet off the rails. These simple tips can help you keep your diet on track:

Don’t skimp on breakfast

Skip breakfast and you may actually gain weight because starting the day hungry sets you up to overeat later. Studies have shown that people who skip meals – particularly breakfast - are more likely to load up on foods that are high in fat and calories. Tip: For a tasty and filling breakfast that also revs up your metabolism, simply combine foods that contain fiber and protein. Good choices include a cup of Greek yogurt topped with crunchy high fiber cereal or an egg white omelet stuffed with your favorite vegetables.

Get enough sleep

The National Sleep Foundation recommends 7-9 hours of sleep per night for those 18-64 years old. Adequate sleep is a factor in weight control because it affects both satiety and metabolism.

Opt for healthier comfort foods

Whether your idea of comfort food is something crunchy, sweet or salty, you can satisfy your urge without going overboard. For example, instead of a king-size chocolate nut bar you can get the same taste sensation with a healthy and filling DIY treat of roasted almonds mixed with bits of dark chocolate. If pizza is your thing, nix the delivery guy and make your own with a light and tasty cauliflower crust topped with veggies and low-fat cheese.

Get cozy with green tea

Green tea is more than soothing. Each cup is rich in health-promoting anti-inflammatory agents that help improve blood flow and lower cholesterol levels. Green tea also boosts metabolism and picking up a steamy cup is a great way to neutralize a sudden snack attack.

Soak up some sun

Exposure to sunlight increases levels of serotonin, a chemical in the brain that when increased may reduce food cravings.  Catching some rays can be as easy as reading by a sunny window or taking a brisk stroll around the block.

For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!

Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the author of two bestselling diet books:  The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber and The F-Factor Diet. Subscribe to Tanya’s free weekly newsletter and follow her on Facebook, Twitter, Instagram, Pinterest, and LinkedIn