Eleven Ways to Block Unwanted Winter Weight Gain

Even for avid pickleball players, unwanted weight gain can be a concern during cold-weather months. Our exercise opportunities spin downward when the courts are wet and icy, and our calorie intake may creep up during holiday gatherings or simply from eating out of boredom.

According to a recent study, many Americans gain 1-2 lbs. between the months of November and January. Over the years these pounds can add up, decreasing our court mobility. Fortunately, mindful planning can help us avoid becoming a statistic. Here are a few tips to help keep you light on your pickle-toes!

1. Plan a Defensive Strategy

Just as you consider your strategy on the court, planning is key to successful weight maintenance. Most people know their weaknesses, and acknowledging them ahead of time can help you avoid temptations or ramp up your motivation to move more. Dig deep and consider what you need to do to stay healthy.

2. Keep Exercising

This may be a little tough for picklers if you don’t live where you can play year-round. Here are a few ideas to keep you moving:

•  Set strengthening goals that will benefit your game when spring arrives.

• Try online yoga, strength training, or dance classes.

•  Put a yoga mat and weight set in your living room and exercise when you watch TV.

• Splurge to play at a nearby indoor pickleball venue occasionally.

3. Recruit a Winter Exercise Partner

Research shows that people tend to exercise more if they pair up with a supportive, motivating friend. Look no further than the local pickleball club to find a winter workout partner, since many players have similar fitness goals. Or partner with a family member who cares about your health as much as you do. Create a weekly calendar and push each other to stay on track.

4. Out of Sight = Less Temptation

When we have easy access to our favorite treats, the lure to overindulge may be too strong. If this is true for you, try keeping temptations out of your home unless it’s a special occasion. If you’re at a gathering, sit or stand where the snacks are out of view. It’s OK to enjoy yourself, but plan to put a little on a plate, then move away from the buffet.

5. Focus on the Social Aspect of Gathering

Picklers tend to be social creatures, and we may be invited to several holiday parties each year. Plan to focus on the social aspect of gathering. Before you arrive, consider new questions to ask people who will be there. This may help you focus on the friends instead of the food and drinks.

6. Think Your Drink

Holiday drinks are often a significant source of calories. They can be high in sugar, fat, and alcohol. In addition, alcoholic drinks can increase your appetite, affect your judgment, and may even alter your digestion and metabolism. Consider trying lower calorie alternative drinks. Mocktails are trending at parties, and you can bring your own to enjoy and share. Also consider drinking a glass of water between each splurge. This can help keep you hydrated and in control.

7. Get Enough Sleep and Avoid Stress

Lack of sleep and chronic stress have both been linked to unwanted weight gain. If you have trouble with either, consider the root causes. For the sake of your long-term health, it may be necessary to get help from your doctor to assist in resolving the conditions.

8. Plan Active Parties

If you host a gathering of your own this year, consider encouraging healthy activities. Plan a rain-or-shine group walk before dinner or play active games like charades. Hold your gathering at the local escape room, skating rink, or indoor pickleball courts.

9. Bring Nutritious Food to the Party

You may be a 3.5 on the court, but you’ll be a 5.0 friend if you bring a delicious-but-healthy snack to the party. Try dishes like stuffed mushrooms, deviled eggs, homemade seasoned popcorn, a veggie tray with dipping sauce, a fruit and cheese charcuterie board, or spicy cowboy caviar.

10. Consider Fitness Gifts

If your loved ones enjoy gift exchanges, request fitness-forward gifts like gym memberships, healthy cookbooks, exercise equipment, and pickleball accessories. Likewise, giving active gifts can show your friends that you care about their health too.

11. If You Lose a Point, Focus on the Next Shot

Enjoying yourself during the holiday season is one of life’s pleasures. If you give in to an unplanned indulgence, simply savor the moment. There’s lots of game left, and you can always drive your next shot right down the line.  •

Spiced Pomegranate Apple Cider

Ingredients:

½ gallon fresh apple cider

1 cup pomegranate juice

1 orange, sliced in wheels

3 teaspoons whole cloves

3 cinnamon sticks

Directions:

Stir and simmer ingredients in a large pot on the stove for 30 minutes, just before guests arrive. Serve in mugs.

Very Cinnamon Yogurt Dip

Ingredients:

1½ cups plain Greek yogurt

1 teaspoon cinnamon

2 tablespoons honey or maple syrup

Dash of vanilla

Directions:

Mix all ingredients and serve with a platter of your favorite seasonal dipping fruit like sliced apples, oranges, and pears.