By Denne “Donee” Thomas-Patterson, MD, Primary Care Physician, Virtua Primary Care

“The average American adult gains between five and seven pounds during the winter,” said Virtua primary care physician Denne “Donee” Thomas-Patterson. “Holiday food splurges, longer periods of darkness and being more sedentary because of weather conditions all contribute to us hanging on to more calories than we are burning off.”

Dr. Thomas-Patterson suggests this 10-point plan to keep the winter pounds away:

1. Create a new mindset. Make up your mind that you won’t pack on the pounds this winter.
2. Think Mediterranean. Eat mostly fresh fruits and vegetables, lean meats that are not breaded or fried, fish rich in omega-3 fatty acids, legumes, and nuts.
3. Bid adieu to carbs and sugar-laden treats. Cut down on pasta, bread, potatoes, white rice, and breaded foods. Do not eat more than one carb in the same meal. Reduce your consumption of foods where sugar is among the first ingredients.
4. Don’t drink your calories. Regular soda, coffee concoctions, juices, alcohol, whole milk, hot chocolate, and eggnog can contain a ton of calories. Opt for water instead.
5. Commit to eating smaller portions. Every bit you cut down matters. Remember, a portion is the size of your fist.
6. Prepare your meals at home. Control your portions and calories by eating at home instead of at a restaurant (you’ll save money, too). For snacks, brown-bag it with an apple, carrot sticks, or some nuts.
7. Say no to second helpings. Know when to say when.
8. Improve your sleep pattern. Insufficient sleep promotes your appetite, leading you to eat more—often unhealthy foods—and gain weight.
9. Get your heart pumping. We often confuse being busy with being physically active. They are different. Have a plan to be physically active, even when it’s cold outside. Walk around your house a few times, cruise around the mall, go to the gym, or follow along with exercise videos online.
10. Don’t give up! If you backslide a bit, don’t beat yourself up. Instead, cut back on calories for the next week and increase your physical activity.

The momentum you create in the winter can carry through the rest of the year. If you need help with any elements of your plan, reach out to your health care provider.

Keeping You Healthy for the Long Run
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