5 ways to beat winter weight gain
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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.
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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
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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.
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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!
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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