Weight gain happens every winter for me. Activity declines, food intake increases and the numbers on the scale escalate. Not only does the amount of food that I eat increase, but I also begin eating calorie-condensed foods like creamy sauces, gravies, sweets, breads etc. These additional foods pack on the pounds quickly.
For most of us, cold weather interrupts outdoor recreation. Many other things contribute to winter weight gain too. The days are shorter and the nights are longer. Warm and cozy fireplaces are perfect for popcorn and a movie. In addition, it is the best time to make oven-baked cookies and deserts. However, spring’s warmer temperatures trigger my weight loss efforts. Following these tips, I lost 10 pounds within the first two weeks.
A Ketogenic diet, known by some as The Atkins Diet, is my diet of choice. This is the simplest diet for me to follow and the high protein sources maintain my feeling of satiety for longer periods and stave off hunger. Hunger is why low-fat diets fail me. Decreasing the onset of hunger and avoiding binge eating has a significant impact on my weight loss success. I can stay satisfied with adequate protein, fat and fiber. To help me achieve and maintain ketosis, I limit my carbohydrate intake to 50 grams daily. I know that ketosis is a controversial subject, but it works for me. Ketosis is your body’s adaptation to the absence of glucose from carbohydrates. In ketosis, the body uses fat for fuel because glucose is not present. My daily protein intake goal is 65 to 75 grams. There are many high quality, protein supplements on the market today to choose. When choosing, look for supplements that are low in carbohydrates and fewer than 150 calories with at least 15 grams of protein per serving.
My body was not the only thing that accumulated baggage during the winter, so did my basement’s workout area. With summer right around the corner, I ‘sprung’ into action to get my surroundings conducive to my goals. I organized the basement, removed the Total Gym from the closet, de-cluttered the bench press and re-inflated the boxing speed bag. I also bought a few fitness magazines to help keep me motivated. I realize that fitness magazines re-write the same material and ideas repeatedly, but I find them inspirational. I include both resistance training and boxing in my workouts. Workout regimens are different for everyone and are dependent on your current health and fitness. I recommend writing down a suitable workout plan with progressive stages. Naturally, with spring’s warming temperatures, I also started going outdoors for some recreational fun such as tennis. The first places that I visited were my favorite dog park as well as taking advantage of their hiking trails.
Journaling is a great system for keeping me on track. I record my food intake on a sheet of paper posted on my refrigerator; when away from home, I use my journal. I track each day’s intake of calories, carbohydrates, protein, and fluids. It is important to stay hydrated. My daily fluid goal is 64 ounces.