Falling in line with a change in the season

Fall is finally here, which means it’s time for cooler weather, pumpkin-themed foods and warm drinks.

Even while welcoming the new season with open arms, one doesn’t forget that winter is not far behind. The shorter, darker days of winter and onslaught of food-focused holidays makes the quickly approaching end of the year a challenge for staying active and eating right.

By being proactive and implementing a plan to focus on fitness, you can easily maintain a healthy weight through the winter and avoid the need to diet during the holidays and into the New Year.

On average, people tend to gain five to seven pounds during the winter months. If this weight is not promptly shed year after year, it can lead to overweight or obesity.

Of course, it’s easier to avoid gaining weight than to work to take it off. Here are strategies you can use this fall to prevent winter weight gain and simply feel better overall:

Set specific goals

Get organized with your plan by creating S.M.A.R.T. goals and writing them down on a calendar or monthly planner. S.M.A.R.T. goals are specific, measurable, achievable, results-focused, and time-bound.

Whether your goals are numbers-driven like pounds of weight loss or how fast you run a mile or action-oriented such as making it to the6 p.m. workout class twice weekly, jot it down to help commit to your plan and make it happen.

Manage your mood

Individuals that suffer from seasonal affective disorder (SAD) or less severe cases of mood changes during the winter months might experience fatigue and overeating. Symptoms of SAD tend to start in the fall so taking action early is important.

Speak with your physician or mental health provider about how to best manage your condition. Some studies show that adequate intake of vitamin D from foods like mushrooms, fatty fish, eggs, dairy products, and vitamin D fortified foods and beverages as well as supplementation of vitamin D3 may assist in treating SAD.

Mindful eating and managing hunger

Social eating environments combined with large amounts of food and alcoholic beverages can be a recipe for disaster. Plus, showing up to a party hungry can lead to poor food choices and

overeating.

Be sure to have a snack or healthy mini meal that includes protein, vegetables and whole grains, for example, to help curb your appetite before the party begins. This makes it easier

to manage your hunger and stop eating once satisfied, not stuffed.

Gatherings with tables of food encourage endless grazing. Once you serve yourself, move away from the buffet to put some space between yourself and the food to reduce mindless nibbling.

Revamp your exercise routine

Committing to a regular physical activity routine is key to combating winter weight gain. If you haven’t made exercising a habit it can become too easy to talk yourself out of heading to the gym at the end of the day when it’s already dark out and temperatures are falling.

Choose a fitness regimen that is both relatively convenient for your lifestyle and enjoyable. A routine that you can stick to is one that doesn’t take excess planning, long driving times or require a pep talk. Choose a gym that’s on your way to work or school, get out and be active at your neighborhood park or check out that

yoga class at your local community center.

Sometimes a brisk walk during your lunch hour or an exercise video helps make working out more accessible and sustainable.

By creating and implementing a proactive fall fitness plan that includes good nutrition habits you can steer through the winter months with a healthy weight and better relationship with food.