The weather is getting nastier. It’s not as easy, or as comfortable, to get outside for a walk or a bike ride. Going to a gym can be expensive. The holidays are coming and that’s six weeks of high-fat, high-calorie splurging.

“Weight comes back on five times faster than it goes off,” says Todd Burstain, MD, UI Weight Management. What a depressing thought. The key is maintenance—don’t gain the weight so you don’t have to lose it. Set a realistic goal for the winter: allow yourself only a two- to three-pound weight gain.

Eat right—Resist the temptation to “store up” for winter hibernation. Eat more protein to help cut carb-cravings and control your appetite. Because we love warm comfort foods in the winter, eat more soup. Limit fats in your diet.

Exercise—Not only does it burn calories, exercise elevates your mood and reduces stress. When you exercise, your body releases endorphins that lift your mood, helping you avoid overeating as a reaction to seasonal depression.

Sunlight—Because of the shorter winter days, your brain doesn’t produce as much serotonin, the mood-altering chemical that helps suppress food cravings. Get as much natural sunlight as possible and, if necessary, supplement it with a light box with a light intensity of 10,000 lux. “With decreased sunlight, we tend to migrate to the couch in front of the TV even earlier than normal. Exercise in the early evening can help avoid this,” Burstain says.

Sleep—Not getting enough sleep increases cravings and lowers your metabolic rate. And pile on the blankets if you’re one of those people who gets cold. Being cold at night can interfere with sleep.

Healthy Suggestions  

• Don’t buy junk food. If you have it, you’ll eat it.
• Don’t go to a party hungry. Have a healthy snack before to avoid temptation.
• Eat only when you’re sitting at a table. No snacking or walking around with a plate.
• Don’t read or watch TV while you’re eating. Focus on your food.
• Don’t gulp your food. Slow down and enjoy it.
• Use moderation. Take a reasonable portion of the food and don’t go back for seconds.
• Measure and record your calorie intake.
• Limit alcohol consumption. It adds empty calories to your diet.