Seven Sailors' Secrets for NOT gaining kilos in winter.

by Nancy Clark/Sail-World on 18 Apr 2009 Winter is fast approaching and the sailing season drawing to a close. Whether you will sail during winter or not, that's the time one tends to gain weight. Here nutritionist Nancy Clark shares Seven Secrets all sailors should know if they want to drop some kilos during the coming winter months.

1. Go for a gradual loss of body fat. You are more likely to put it back on if you lose it too quickly. To lose 5 kilos pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.

2. Don't skip breakfast. Eat within two hours of waking. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.

3. Don't get hungry. Eat at least every four hours, and if necessary split a meal in half to make sure you properly fuel up before and after sailing.

4. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.

5. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.

6. Eat close to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating. If you can't resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words 'fried,' 'crispy,' and 'special sauce,' which are guaranteed to be high calorie.

7. If you are sailing during winter, don't nibble while you sail. Remember that the calories in the nibbles, sports drinks, and other things you might eat while sailing add up, even though you're working hard at the sport.