You spent the holidays packing in chocolate orange sticks and mugs of eggnog for breakfast, counting Christmas shopping as exercise and playing Ticket to Ride until 2 a.m. After a season of excess, it’s no surprise that the most popular New Year’s resolution in 2022 was to live healthier. But it’s not easy. 

Despite the resolve to shake off the previous year’s bad habits and start the new year with healthier eating, studies show over half (64%) of people have tossed the tofu bites after one month. Was it a lack of discipline that failed us, or were we doomed by the time of year? 

Winter weight gain is a real thing. Although the holiday activities don’t help, research shows that evolution may play a role in torpedoing January’s plans for better eating.

“Evolutionarily speaking, being overweight has never posed a serious threat to our survival. Being underweight has,” Brittany Smith of the Men’s Journal said. “In the winter, our natural instinct to maintain body fat is stronger than any other season because that’s naturally when food is scarce. So, more often than not, we fail to pass on sweet, fatty, unhealthy foods.”

Fortunately, people can counter the evolutionary tendencies to settle in for a long winter’s nap by incorporating simple changes in habits during the holiday season and into the new year. The three most impactful changes include how we eat, drink and move. 

Control cravings

People have visions of what their holiday table looks like. Frankly, salad has a hard time competing with sugar plums and roast beast for a starring role on the holiday menu. Instead, America’s tables are decked with carbs, proteins and good old-fashioned, gut-busting fats. 

A recent survey ranked roasted potatoes as the most popular holiday food among Americans. Eighty-three percent of those surveyed named scalloped potatoes, 77% mentioned roast beef and 76% brought up red velvet cake, ham and Christmas nuts. 

To get a handle on those festive indulgences, grab a high-protein, high-fiber snack between meals. Turn to a serving of cottage cheese, a dollop of peanut butter on apple slices, a hard-boiled egg and low-fat yogurt with berries, and experiment with soy crackers with your favorite vegetable dip. 

“Healthy snacking will fuel your body’s heat mechanism, helping keep you warmer,” said the medical team at http://livelifemore.com. “The warmer we remain in cold, the less we crave carbs.”

To ensure you include at least five servings of fruits and vegetables in your daily diet, many turn to the canned foods section of the grocery store in addition to the produce aisle. “Canned foods are a convenient and affordable way to incorporate more fruits and vegetables into your diet,” explained Esther Ellis, MS, RDN, LDN. “The process of canning ensures a long shelf life of at least one to five years. This may be beneficial for individuals who often throw away fresh produce due to spoilage.” 

Drink water

Staying hydrated is a challenge for adults, especially in cold weather. Studies show that around 75% of Americans suffer from chronic dehydration. In some cases, people are drinking little more than 2.5 cups a day.

“Most of us believe that during the winter months, water consumption can be decreased because we sweat less,” Anna Siampani said. “However, in cold climates, fluid loss can be just as high due to lower humidity, increased urine losses, and less obvious signs of dehydration.”

Water should be your first choice for hydration. To add flavor, try adding fresh fruit. If water isn’t your idea of a good time, other liquids such as fruit juice, coffee, tea and milk count toward your daily fluid intake. However, experts recommend limiting fruit juice consumption to around 150ml a day. 

To sustain healthy hydration levels during winter, experts suggest drinking six to eight glasses per day. 

Exercise regularly

Maintaining an exercise routine in winter is challenging, especially when the appeal of hibernating under a warm, fuzzy blanket plays into instinctive tendencies. But aerobic activity is essential for good health. 

Experts at the Mayo Clinic suggest people aim for at least 30 minutes of moderate physical activity every day. And for healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

But how can people stay motivated when it’s 21 degrees outside? Some experts treat cold-weather exercise the same as when temperatures are soaring over 100 degrees: Move it indoors.

Experts caution against walking outside in temperatures below 18 degrees. On days of extreme weather, take your steps to the mall for an early morning stroll. It’s common to see people taking laps around the mall before the stores open. Some shopping malls even host walking clubs. 

For milder winter days, match your favorite summer activities with the proper gear for winter enjoyment. For example, a pair of snowshoes allows access to a favorite hiking trail, or try cross-country skiing on a nearby golf course. 

Winter can be a great time to try line dancing or water aerobics at the community pool. Try a spinning class, Pilates, yoga or archery. Believe it or not, wheel-thrown pottery is also a fantastic physical workout along with relieving stress. 

Yes, evolution can potentially derail goals for healthy habits, but it doesn’t dictate the outcome. You can overcome the signs of winter weight gain by including fruits and vegetables in your diet, staying hydrated and doing something physically active every day. With simple changes in daily habits and a touch of self-motivation, the season of bah humbug can be fa-la-la-fabulous.

J’Nel Wright is a project manager at Stage Marketing, a full-service content marketing agency based in Provo.