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Overcome Winter Weight Gain

By on April 1, 2013

Whether you are ready for it or not, the winter season is here.  Retailers are already attacking consumers with holiday advertising.   And, that means another less desirable season is upon us- weight gaining season — the time of year when a vast number of people pack on weight and inches.

Prepare now for the season of indulgence and avoid it sneaking up on you. Put your game plan in place now by taking 15 to 30 minutes today to develop your personal outline.  You can break it into three parts: what you eat, how you move and chaos reduction.


Just because you choose to be a mindful eater during the holidays doesn’t mean you can’t enjoy yourself. While the old saying  “everything in moderation” may sound like a broken record, it is absolutely accurate.

Spend 30 minutes one weekend cutting up vegetables for quick on-hand snacks. Choose your favorites from carrots, broccoli, cauliflower, peppers, snap peas, etc. Have them washed, cut and placed in airtight  containers. Keep some at home in the fridge and bring some to work with you.  When the munchies come on, grab a container first before diving for the holiday cookies and snacks.


Most clubs and fitness professionals will confess that December often is the slowest time of year for new members.  Yet joining a     club, training with a trainer or joining a new class during the holidays can be a major advantage in your fight against holiday bulge. Seriously consider this option. You may even find that paying for a membership is a major exercise motivator.

Exercise less. That’s not a typo. Who couldn’t use a little more free time to get their holiday to-do list completed?  Decreasing your     weekly exercise time can be beneficial at this time of year, with one caveat. You must increase the intensity. For example, if you run for one  hour three times per week at a consistent, comfortable pace instead try decreasing to just 20-30 minutes but use an Interval Training technique.  You will burn significant calories while also freeing up time for  some of the holiday perks.


You do not have to be clairvoyant to know that stress has a direct link to weight issues. Stress, of course, can lead to overeating.     Also, stress alone has been linked to weight gain in some studies. How is this related to the holidays? Remember, that stress is your enemy in the weight gain battle so you must keep it in check.

Recharge your batteries. Amid the hectic schedule, make time to relax every day. Give yourself at least 15 minutes to do whatever is most relaxing to you. This could be a warm bath, uninterrupted reading time,  meeting a friend for a quick coffee, going for a walk, or whatever lowers your stress.


David Franklin is a Certified Personal Trainer, Nutritional Consultant as well as the owner of DLF Fitness. And now he’s collaborating with healthyblackmen.org. He is based in Washington, DC.

One Comment

  1. Staff Contributor

    November 10, 2011 at 6:34 pm

    Great insight on what happens in “real life” and how weight gain can creep up on you. Good stuff. I’m e-mailing this to friends.

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