Chapter 1: The Winter Weight Struggle

Many of us find ourselves gaining a few extra pounds during the winter months, and the pandemic has certainly exacerbated this issue. So, how can we effectively shed those pounds before the warm weather arrives, and maintain our results? As a dedicated yoga instructor and advocate for a fulfilling lifestyle, I’m implementing a new strategy this year.

Before diving into my plan, I want to share some of the challenges I face—I hope to find some solidarity here. Living in the Northeast, we’re experiencing an unexpected spring snowfall as I write this in mid-April. On snowy days, all I crave is a warm cup of tea and a hearty stew brimming with vegetables and fats, or perhaps a heaping plate of comforting pasta topped with extra pecorino romano. Winter feels interminable in this region, which unfortunately leads to a prolonged period of indulgent eating. A glass of red wine seems like the perfect accompaniment to warm up my chilly bones. And, let’s be honest, a winter hike in this slushy mess is the last thing on my mind—my energy expenditure is certainly not increasing.

I contend with Raynaud’s syndrome, a circulatory condition that leaves my core temperature lower than most, resulting in numb fingers and toes. When this occurs, it takes considerable effort to warm up, and often, I find that warm food helps expedite that process.

Historically, I’ve enjoyed a fast metabolism that allowed me to indulge without concern. However, at 44 years old, I’m noticing it’s not quite as forgiving—something I never had to think about before. I also have a teenager who looks forward to our "Girl’s Night" at Five Guys, where we indulge in large fries and chocolate milkshakes (which we do share, but the caloric content is still significant). On other nights, we might whip up pizza together—I do insist we include a salad—but we inevitably follow it up with a bowl of ice cream. Balancing motherhood and food choices can be quite a challenge.

Pre-pandemic, I lived in the city and walked everywhere, but since moving to the suburbs, my daily walks have dwindled. Even with my vigorous yoga practice, my caloric expenditure has decreased significantly. All those extra steps really added up, and without them, I’ve noticed changes in my body.

Fitness classes were a regular part of my routine before lockdown, but now I’m grateful if I manage five personal yoga sessions each week. Additionally, I launched my own business during the pandemic, which requires me to sit in front of a computer for at least eight hours a day—something I previously avoided at all costs. Although my work revolves around practicing and teaching yoga, the reality is that I’m often confined to my screen.

In summary, numerous factors have shifted—my fitness level, my winter caloric intake, a gradual move toward a more sedentary lifestyle, and my indulgence in sugary treats with my daughter. I’ve allowed myself to eat more than I typically would.

I never anticipated having to be concerned about weight gain. Growing up, everything was marketed as "low fat" or "diet," and in my adult life, I embraced a vegetarian/vegan lifestyle, developing a love for whole, fresh foods, particularly during summer CSA seasons. I genuinely enjoy healthy eating and strive to limit sugars and unhealthy carbs, feeling my best when I can prioritize salads over carbs.

However, a cold salad in winter isn’t exactly what my body craves—unless it’s accompanied by some freshly grilled meat or warm pasta. (These days, I do include a bit of meat in my diet, as my nutritional needs have evolved since my twenties.)

If I’m not careful, I could easily gain more weight than I can lose. This winter, I’ve particularly noticed some extra pounds accumulating around my midsection.

What strategies can a yoga instructor and fitness enthusiast employ?

As spring arrives, I’m sure I’m not alone in wanting to shift my mindset and dietary habits. I find myself eagerly anticipating fresh fruits and vegetables, and the thought of a smoothie is once again appealing. There’s optimism on the horizon.

Yet, I still want to avoid feeling like my yoga pants are tighter than before. Here’s what I’ve been experimenting with to help alleviate the winter weight gain: I’ve started to limit my food intake.

This isn’t as straightforward as it seems—I’ve battled with anorexia in the past and had unhealthy perceptions of body image. It’s crucial for me to approach this with caution; however, I believe I’ve matured past the desire to be model-thin.

I’ve been trying intermittent fasting, holding off on food until around noon and avoiding eating after 8 PM. I’m also moderating portion sizes of less healthy foods while increasing my intake of salads and fresh produce, even in the chilly weather.

I crave warmth and comfort (I jokingly tell my family I must have been a sunbathing lizard in a past life) and have a strong desire for pizza. However, I’ve come to realize that limiting myself to two small slices (instead of three) and prioritizing salad is no longer a laughing matter.

Though I’ve never been one to count calories, I’m now making an effort—scaling down from four tablespoons of peanut butter with my banana to two (or simply not having it every day) and cutting back on cheese.

Oh, how I adore cheese.

But it doesn’t reciprocate those feelings, so it has to be significantly reduced.

No more mid-day snacks of cheese, crackers, and hummus. I’m opting for half an avocado or apple slices instead, which usually satisfy my cravings. Sometimes, I’ll take a brisk 20-minute run to curb my hunger—this not only helps me physically but also gets me outside for some additional exercise. I feel invigorated afterward and find that I’m less inclined to crave cheese.

It’s all too easy to get frustrated with my work and the sedentary nature of sitting at a computer. I’m making a conscious effort to avoid mindless snacking as a distraction. Instead, I’m taking the time to check in with my body and ask if it truly needs that leftover food or the candy my daughter left on the table.

Even yoga instructors have their habits to break.

I appreciate your support on this journey—after 44 years of maintaining my eating habits, change is undoubtedly challenging. However, transformation is necessary, and I must take charge now before things spiral out of control. Plus, I need to prioritize getting outside for 20 minutes each day, regardless of the weather.

Who’s joining me on this path?

With warmth,

Jenni Sol

Chapter 2: Embracing Healthier Choices

Chapter 3: The Power of Mindful Eating

Section 3.2: The Importance of Portion Control

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Subsection 3.2.1: Healthy Snack Alternatives