Fitting into those skinny Jeans !

Brrr…..its cold in here ! For those of you in my hometown Melbourne you are currently experiencing the full force of winter as we step into July ! Yes it's July already …where has this year gone ..well that’s a topic for another post!

For many winter is the time of hibernation, mulled wine , hot chocolates and all those cozy winter warmers! 

To hot chocolate or to not

Like the weather for a lot of us, our weight or fitness is also seasonal or cyclical.  On most instances I would recommend following the seasons with eating seasonal fruits and vegetables and exploring different seasonal activities .. however allowing your fitness and weight to be driven by the seasons might not be so good on your body.

So why do we gain weight in winter ?

Many people believe that eating more will increase the feeling of warmth. Sorry guys but this is a myth !Busted if you've been following this one for a while . It’s the brown fats that we hold which keeps us warm , eating more only accumulates the white fats which is very unhealthy to have reserves of. 

Another reason for winter weight gain can be the lower levels of Melatonin. This hormone produced by the pineal glands influences the body’s daily cycles including sleep , body temperature and metabolism.  When Melatonin levels are low , the ability to get a good nights sleep is reduced. The lack of sleep causes fatigue and frustration which increases the secretion of certain hormones such as Leptin  and Cortisol.  When we are fatigued or tired we tend to eat more to keep us awake or alert.Increased levels of Leptin and Cortisol encourages the body to gain weight and makes the ability to lose weight more difficult.

To restore or increase low Melatonin levels to a normal level

1. Melatonin levels are affected by light – dim lighting in the bedroom will encourage the release of melatonin.  
2.  Consumption of certain foods like Oats , cottage cheese , tuna and soy nuts are known to increase  melatonin levels

Many experts believe that the lower levels of Vitamin D, which is accumulated in the body from the sun, can also influence your weight. Eating more fish or exposing oneself to some sunlight can gain this vitamin

NB: please consult yout GP to check If your melatonin levels are low before adhering to any of the above suggestions *

We tend  to consume higher amounts of fatty and energy dense foods due to dissatisfaction or unhappiness caused by the cold and dark weather . Eating such foods  raises your blood sugar levels up drastically only for them to plummet quite quickly  and then needing more energy again.  This oscillation of blood sugar levels aids in fat deposits

 Now you know WHY  so HOW can you prevent this?

Keep up your training in winter 

Keep moving or even sign up for a fun run ! 

We are not creatures of hibernation and like most animals who fast during winter , we don’t just become inactive but are likely to eat more! Some benefits of winter training you may not have known 

1. Winter is the optimal weight loss season . If you need to burn some calories winter is the best time. If you're cold your body will speed up your metabolism to help keep it warm and in turn burn some calories.
2. When we become less active your muscles atrophy or shrink and your metabolism slows down.
3. If you train outdoors leading into winter and during , you will acclimatize to the changing seasons. Crispy mornings  wont seem so cold and it will take you less time to warm up. Imagine the justice you will be doing to the climate by reducing your carbon foot print and getting out of the heated house! Might even go as far to say you'd save at least an hour off your heating bill.
4. Winter training will improve your cardiovascular system , muscle endurance , mental discipline and increase weight loss .

Remember you are what you eat and you will reap the benefits of winter training coupled with good nutrition. 

Having said this its also important to listen to your body if  you re feeling unwell or feel a cold brewing allow your body to rest , be mindful of the weather if you re going to train outdoors …its makes no sense training in the bucketing rain only to fall sick and impede your winter training routine!

Find your balance and as Nigel Marsh , Author of 'Forty , Fat and Fired' :

We need to approach  balance in a balanced way .

If you are concerned about your melatonin levels or fatigue. I recommend having a chat with Dr. Anjana Arunachalam of Eora Wellbeing. 

 Have a great week and happy Training ! Next post will be a few healthy Winter Warmer recipes :)