Changing With The Seasons

​Here in New England, the late summer weather has been feeling fall-ish, and that brought to mind one of the most common problems my clients face: adjusting their nutrition to meet changed activity levels, particularly if they like to engage in endurance activities.  Here are three tips I give them to help them do so:
 

1. Regularly assess the amount of exercise you are getting.  Most of us are far more active in the summer than in the winter, at least here in the Northeast.  While we may go to the gym as frequently, our recreational and aerobic activity tends to decline in the fall, and therefore, our energy needs decline as well.  As a result, when we become less active in the fall, we often gain weight.  If this sounds like you, try eating slightly smaller portions during the fall and winter.  One great trick is to use the next size plate down from the one you usually use.
2. Notice the differences in the foods you eat from season to season.  In the spring and summer, we usually eat more fresh fruits and vegetables, and the warmer weather tends to make us seek out leaner cuts of meat.  By contrast, comfort foods that have higher carb and fat content seem much more appealing in the fall and winter; those foods also have more calories, and we need to eat them more sparingly to ensure we don’t put on unwanted pounds.  One strategy I use in the fall and winter is to make sure most of my meals include lots of non-starchy vegetables; this keeps me from feeling hungry and prevents me from eating more calorie dense food than I should.
3. Embrace data.  I like to weigh myself three times a week, after my weightlifting rest days.  I average those weigh-ins and keep track of whether they are trending up, down, or staying stable.  If they are trending in an unwanted direction, I alter my daily intake by one serving of carbs or fats.  If the trend does not stop after two weeks, I make another adjustment until my weight remains stable.  Hate the scale? Pick a pair of jeans that you wear one or more times a week in the size you prefer to wear and keep track of how they feel each week. Too loose? You may want to add a serving of carbs or fats to your daily diet.  Too tight?  Reduce your daily intake by a serving of carbs or fats.  Just right?  Keep doing what you are doing!

 
If you need help figuring out how to adjust your food strategy to accommodate the change in the seasons, I’d love to chat!