We are glad to inform you about opening a new location : Rockaway Beach office in Queens. You can find these locations at Contacts page. You are welcome to visit us! Please make appointment at www.ZocDoc.com or just call us directly.
We are glad to inform you about opening 3 more new locations: Park Slope & Williamsburg offices in Brooklyn as well as Great Neck clinic in Long Island. You can find these locations at Contacts page. You are welcome to visit us! Please make appointment at www.ZocDoc.com or just call us directly.
Ways not to gain weight in winter.
Ways not to gain weight in winter.
Eating healthy throughout the winter months can be challenging for many reasons: the holidays, our craving for comfort foods that contain more fat and carbs, less exposure to sunlight, fresh fruits and vegetables are less available and less appealing.
Here are 10 simple ways to avoid weight gain during winter.
- Keep your body well hydrated - in the winter months we tend to spend more time in heated, indoor spaces which cause dehydration, and makes us confuse thirst with hunger. Which leads to munching, therefore always try to keep a bottle of water with you, and strive to drink, 8 cups of water a day.
- Add some extra protein- this will help you to get over your appetite, an addition of 20gms of protein is reasonable for a healthy person. 20 gms of protein translates to adding 2 serving of yogurt to your menu, 2 oz of low fat cottage cheese, 2 oz of lean meat.
- Drink low fat drinks- sometimes, when it is very cold, all you want to drink is hot chocolate (with/without marshmallows). Hot chocolate contains some extra fat, sugar and calories that you don’t necessarily need. Instead, go for latte based on skim/low fat milk or green tea, which will give extra antioxidants.
- Go outside - as I already mentioned, in the winter, we tend to spend most of the time indoors. This lesser exposure to sunlight leads to a drop in serotonin. That drop can cause depression and food cravings, therefore try to spend a little more time outside. You can also boost serotonin with healthy carbs. Whole grains and high-quality carbs such as sweet potatoes, yams, pumpkins, and squash help boost serotonin levels,”
- Avoid simple sugars and refined carbs, add more complex carbs such as whole wheat breads, oatmeal, multigrain unsweetened cereals, granola, beans, brown rice whole wheat pasta, these will provide with extra fiber, vitamins, minerals.
- Eat soups- winter is the perfect season for soups. Homemade soups that contain vegetables, grains, protein and beans, are loaded with fiber, vitamins and minerals. Also research showed that people who included soup at lunch, ate 20% less in the whole meal, felt less hunger at dinner, therefore less overate at dinner.
- Keep yourself moving - true it is cold and dark outside, but it is important to continue with your physical activity routine in the winter months. It will keep your mood elevated, prevent from gaining weight and you will still look good in your bathing suit in the summer!
- Avoid big late night meals – when you eat too much too late, you are not hungry in the morning, skip breakfast and get to the next meal so hungry that you overeat at lunch and dinner. And it’s a vicious cycle again. This brings us to the next tip.
- Do not skip breakfast – start the day with hearty breakfast containing whole grains (such as oatmeal or whole grain cold cereal), fruit, and dairy. It will warm you up; fuel you with good quality carbs which will give you the energy for the rest of the day.
- Unlike in the summer, fresh fruits and vegetables are less popular in the winter months. However try to include fresh fruits and vegetables in your daily menu during the cold winter. The antioxidants in fresh fruits and vegetables will make you feel more alert, more energized and less tired.