You've worked very hard to get your body right for summer and you were very proud to show off your achievements. Or maybe you didn't quite accomplish your goal for that summer body and you're looking forward to next summer. Either way, dont fall behind schedule, as we head into fall and winter seasons.

During winter our level of activity is generally reduced, our diets change and even the amount of water we drink decreases. We tend to search out more comfort foods such as desserts and unhealthy snacks, thus risking weight gain.

All it takes to combat the winter weight gain is attention to detail and some indoor activity to help keep you fit. By keeping these helpful pointers in mind, you’ll be beach-ready even before the spring season strikes.

Keep Up Metabolism

One effect of cold weather is that our metabolism is decreased, therefore reducing the amount of calories we naturally burn. So, even when there is no real change in the amounts we eat, it is still easier to gain weight during colder months.

In order to maintain well-functioning metabolism, it is crucial to start your day off with a good breakfast. Not only will a good breakfast keep your strength and resistance to illness, it will also help protect against weight gain by preventing your metabolism from slowing down. Also, in winter we tend to drink less water than in the hot months of summer. But, water is vital for metabolic reactions. We tend to lose less water during winter so our feeling of thirst is also lessened. However, we still must meet our bodies’ needs for water. To keep your metabolism functioning well, you'll need to drink eight to 10 glasses of water per day, even if you aren’t thirsty.

Soak Up Some Sun

Lack of sunlight can trigger a drop in the brain chemical serotonin, leading to depression and cravings. Avoid carb binges by getting as much natural light as possible. You’ll benefits from being outdoors even if on overcast days. Drink your morning cup of coffee outside, work by a window if you can and take at least 15 minutes to walk on your lunch break. A well lit home and office can also helps. The addition of cool fluorescent lighting can be therapeutic, as well.

Increase Vitamin D

Winter means shorter days and less sun, which results in the body absorbing less vitamin D. Research has shown that people who do not get enough Vitamin D in their diet or through direct sunlight are at a higher risk of becoming obese. The metabolism naturally slows down when lower-than-necessary levels of vitamin D occur in the body.

It is recommended to keep the intake of vitamin D consistent all year round with the recommended intake of 200 IU's (International Units) for people ages 19-50 and 400 IU's for people ages 50 and up. The correct levels of vitamin D along with a healthy diet can help people avoid gaining weight.

Don't Cut Out Carbs

To make sure your serotonin level doesn’t drop low enough to trigger an all out binge, you’ll want to eat some carbs. Save them for late afternoon and early evening, when serotonin dips and cravings tend to start. In other words, carefully time your carbohydrate attack and eat complex carbs that are low in processed junk.

Lower the intake of carbohydrates that are found in foods such as bread, pasta with heavy sauces, creamy soups and mashed potatoes. Also, limit bad fats found in red meat, processed foods, potato chips and cookies. Instead, concentrate on high-protein foods such as lean meats, fish, eggs, lentils and beans. Eat several helpings a day of vegetables and fruits and also add low-fat dairy products to the diet. Appropriate portion size and choosing the right foods allow you to maintain a healthy weight.


Limit Snacks with TV

Fall means our favorite shows are back on TV and unfortunately we tend to snack while watching them. A study published in the American Journal of Health Promotion found that people who snack in front of the television are more likely to gain weight because they are unaware of how much they are really consuming.

Stock healthy snacks. Snacking is inevitable, especially if you’re stuck indoors during the evenings. You might as well prepare for your snack cravings and stock up on healthy and satisfying snacks.

Try limiting snacks by portioning them out into a bowl instead of eating out of the box or bag. Or eat healthy snacks like carrot sticks, grapes, raisins or nuts. If people can refrain from eating after 8:00 in the evening, they are more likely to avoid gaining weight.

Remain Active Indoors

A Michigan State University study found that people who are active outdoors in spring and summer, working in their gardens, drop that activity when the weather changes. So even if you’re eating the same amount of food as you did in July and you’re not moving around as much, this will lead that scale to inch up. Find an indoor activity you love so much that you’ll do it often. We like the Nintendo Wii Fit: You can perfect your virtual ski jump or hula hooping form and more. Invite your best buddies over and schedule a “girl’s night in for exercising”. Spend some quality time with your friends while you burn off some calories. Or make it a couple’s event. Pop in a salsa DVD each morning and work out with your partner. It’s fun, flirty and the perfect way for couples to spend quality time together every day. Whichever method you choose, take at least 30 minutes out of your day to exercise.

Another important point is that in order to combat reduced levels of physical activity, people need to also limit their intake of fat and sugar. Dividing your daily food intake into three main meals and three snacks works well to prevent excessive hunger pangs and also keeps you from eating too much at your next meal sitting. This practice reduces the capacity of your stomach and causes your metabolism to work faster, therefore your food will be digested faster.

Skipping meals causes you to be hungrier at your next meal. Of course, as this happens you'll tend to eat more. And we all know what ultimately happens, if you eat more than what your body burns off.

'Tis the Season

Eat holiday foods in moderation. Yes, your family is consuming heaps of egg nog, turkey and potato salad but, if you’re trying to ward off the winter weight gain, you'll need to refrain from eating like it’s your last supper.

Have a glass of water before your big holiday meals and load your plates with vegetables, lean meats and a small amount of fatty foods.

Hint: Leave space between your food. The more space the less calories will be on your plate!

If you’re hosting a holiday dinner, take charge and prepare calorie conscious meals. Rather than baking a ham for Christmas dinner, make lemon herb turkey. Instead of using mayonnaise in your potato salad, go for an Italian potato salad with vinaigrette as the binding agent. Experiment with alternative means to those traditional holiday feasts.

Keeping the weight off in winter is possible as long as you are prepared to change some of your habits. An important rule of healthy weight loss is to behave knowledgably and not return to bad and unhealthy habits.