Swimsuit Season... already??

Why did I eat so much this winter???

Winter is a time for afternoon naps and heavy meals. It makes the inhospitable weather that some of us experience a little easier to bear.

This behavior is heavily influenced by forces outside our control - so don't blame yourself!

Some of the reasons we overeat in the winter are:

• Survival instinct

Winter for our ancestors was an ordeal, a time when weather conditions were harsh and food was scarce.

Many lives were lost each winter due to exposure, starvation, and increased susceptibility to disease and infection. (The Pilgrims, for example lost 45 of the 102 original settlers during their first winter in Plymouth). Weakened immune systems and undernourished bodies were simply no match for the challenges of winter.

So, even today, it may be deeply ingrained in our biological makeup to eat more during the colder months, in an effort of self-preservation in case of food scarcity ahead.

• Lack of serotonin

Seasonal Affective Disorder (SAD) affects an estimated 10 million Americans, with women being 4x as likely to be diagnosed with it than men.

SAD is a form of depression brought on by shorter days and lack of sunlight, which decreases the body's ability to produce serotonin (a key hormone that promotes feelings of well-being and happiness).

Studies have shown that individuals suffering from SAD tend to crave carbohydrates, because carbs containing the amino acid, tryptophan, can be converted by the body into serotonin.

So, that overwhelming impulse to eat more mac and cheese during winter months is simply your body trying to boost your happiness! Aww...

• The Holidays

Eating rich food during the holiday season is a tradition in our culture. Salads and fresh, unadulterated vegetables (meaning no marshmallows on your sweet potatoes) simply don't stand a chance against Mom's homemade turkey dressing, pumpkin pie, and Aunt Sue's 7-layer fudge cake.

We associate the winter season with celebration and feasting, and it's simply no fun to say, "I'll pass."

Who decided Thanksgiving and Christmas should be so close together, anyway??

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The Good News

You don't have to struggle against your body's instinct to stay full and happy when it's cold.

You don't have to skip feasting with your family during holiday gatherings, or miss out on the Christmas cookie exchange.

You simply have to retrain your body and relearn your healthy limits in the springtime.

It may be a little difficult, because if you've overeaten for months, you might have actually stretched your stomach's capacity a little. You may be noticing it takes more food to make you feel full.

But the good news is, every day that you eat a little less is one step toward your body retraining itself. You'll soon start to feel full on less food, and before you know it, your figure will be looking slimmer!

I've always found eating less has a snowball effect. Once you start to eat less, it becomes easier, because your stomach shrinks and you get full faster. Once you've improved your eating habits and started to look a little slimmer, you're more apt to keep up with it…you get excited because you're already seeing the results!

It becomes less of a chore to ramp up your exercise routine when you can see in the mirror that you've made a little progress.

Keep up the pace, and soon you'll be rocking that swimsuit, reaching what had seemed to be an unachievable goal at the beginning of spring.

It all starts with the first step: eating less.

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Great! How do I overcome the urge to binge eat?

• Fool your taste buds

A lot of people don't know this, but when you're craving sweets, you can fool your taste buds with sour. Bizarre, right? But it actually works. Try it.

You want a cookie, go for a dill pickle instead. Try eating a few tart cherries, or a spoonful of sauerkraut. Drink some tart lemonade.

Yogurt, as long as it's unsweetened, mixed with berries and frozen still has far fewer calories than prepackaged frozen yogurt, and is an obvious alternative to ice cream.

You can also try brushing your teeth, if you're feeling the urge to eat but you know you're not really hungry.

The minty feeling in your mouth might be just the trick to fool your taste buds!

• Keep your hands busy

Many of us consume a lot of calories unconsciously, while staring at the TV or reading. (If you must nibble during that movie, at least portion a small amount out in a baggie, so you can keep track of how much you're having).

My best advice to beat the urge to snack is to keep your hands busy.

Find a hobby that requires your undivided attention and involves your hands. Knitting, drawing, jewelry making, crossword puzzles, jigsaw puzzles…you get the idea.

All of these activities require hands that are free from grease, crumbs and salt.

• Motivate yourself

Some of us do very well if there's a reward in sight.

Besides your goal of looking good in a swimsuit, have a succession of milestones and rewards built into your plan.

If you have a certain target weight in mind, after reaching one-third of your weight loss, reward yourself.

My favorite system is to pick out a small item that's unnecessary, but appealing. A purse, a bangle bracelet. Not too expensive, just something I have an urge to buy.

I tell myself I can have it once I've completed ___.

Let yourself get excited about your prize and count down the days.

If you don't want the reward to rest on a weight-loss milestone, then reward yourself after two weeks of not eating dessert or pizza. Reward yourself after a month of healthy eating.

Set some goals, pick out some prizes, and let yourself feel good about your accomplishments!

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Remember, every step you take in the direction of healthier eating habits counts in your favor.

Don't get discouraged!

Realize that your winter binge eating was set in motion by your body's instinct for survival, and impacted by our cultural expectations of the winter season.

Don't beat yourself up about it!

Once you know you can retrain your eating habits when the cold season is over, you'll have the freedom to indulge in those long winter naps and comfort foods next year… without feeling guilty.

See you on the beach!

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https://www.webmd.com/depression/features/carbohydrate-craving