Publish: 14:35, 05 Nov, 2024

How to avoid winter weight gain?

Online Desk
How to avoid winter weight gain?
Photo - Collected

The cozy allure of winter often leads us to indulge in comfort foods and stay inside, making it harder to avoid gaining weight. As the weather turns colder and motivation to stay active decreases, the desire for rich, satisfying meals tends to rise. Winter doesn't necessarily lead to weight gain; by adopting simple and effective strategies, you can maintain or even enhance your fitness during the season.

Why is it difficult to lose weight in winter?

Unlike summer, people love to stay indoors during the colder months. Winter lifestyle often leads to the ignoring of regular exercise and diet. Let’s consider the key reasons why it is hard to maintain or lose weight during the winter season.

Lower activity levels

Shorter days and colder weather often reduce outdoor activities. For many people, winter means fewer walks, less jogging, and a reduction in sports or activities that require leaving the warmth of home. This drop in activity naturally affects calorie expenditure, leading to a slower metabolism and, consequently, potential weight gain.

Comfort food cravings

During the colder months, we crave warm, filling foods high in calories, fats, and carbs. These cravings are not just psychological—your body uses more energy to keep you warm, which can cause you to crave denser, more energy-rich foods.

Reduced sunlight exposure

Winter’s reduced sunlight can lower vitamin D levels, affecting mood and leading to Seasonal Affective Disorder (SAD) for some. SAD often causes fatigue, sadness, and carb cravings, reducing motivation to exercise and eat well. Low energy and mood make it harder to maintain fitness and balanced nutrition during the season.

Changes in metabolism

Colder weather triggers the body to maintain its internal temperature, which can slightly increase the human body’s metabolic rate. However, this increase is inadequate to offset higher calorie intake from comfort foods. Instead, our bodies may go into a mild "hibernation mode," where metabolism slows as activity decreases, making weight loss a bit more challenging.

Tips to avoid winter weight gain

Though people want to live a more relaxed lifestyle during the colder months, following some strategies can prevent gaining extra pounds.

Stay active indoors

When outdoor exercise feels less appealing, find ways to keep moving indoors. There are countless ways to stay active at home, from following online workout videos to using home fitness equipment. You can try online classes in yoga, dance, or high-intensity interval training (HIIT).

Create a home gym setup with resistance bands, dumbbells, or kettlebells. You can also incorporate bodyweight exercises like squats, lunges, and push-ups that require minimal space. Staying active at home burns calories and keeps your mood and energy up during those winter days.

Set winter fitness goals

Sometimes, all it takes is a goal to keep you focused. Setting specific, achievable goals like improving strength, running a certain distance, or completing a workout challenge can provide motivation. Winter is a perfect time to work on endurance, flexibility, or strength, as these can be developed indoors with minimal equipment.

Embrace seasonal vegetables and light comfort foods

Winter foods do not have to be heavy to be comforting. Root vegetables like sweet potatoes, carrots, and parsnips, along with leafy greens like cabbage and spinach, are winter staples that are both nutritious and satisfying. Try making lighter versions of classic comfort foods, like soups and stews with plenty of veggies, lean proteins, and low-sodium broths.

Practice mindful eating

Mindful eating is all about slowing down and truly savouring each bite, which can help reduce overeating. In winter, many people tend to eat more out of boredom or to seek comfort. Therefore, it is necessary to pay attention to hunger cues and avoid eating in front of screens. Try to focus on each meal, chew thoroughly, and consider portion sizes.

Choose snacks wisely

Smart snacking can prevent winter weight gain by curbing cravings and stabilizing energy. Choose high-protein, high-fibre options like yoghurt with apple slices with peanut butter. These snacks keep you full and help avoid unhealthy choices later. Stick to small portions and avoid sugary snacks that lead to quick energy spikes and crashes.

Control  stress

Managing stress, especially during the winter season, can help prevent weight gain. High stress increases cortisol, a hormone that can lead to weight gain and cravings for junk food. To keep stress levels low, try techniques like exercise, meditation, yoga, or deep breathing. These methods help control cortisol and reduce the likelihood of overeating unhealthy foods.

Boost vitamin D levels

Lower sunlight exposure in winter can lead to a drop in vitamin D, which plays a role in maintaining a healthy immune system and mood. You can boost vitamin D by spending a few minutes outside when the sun is out, even on colder days. Try including vitamin D-rich foods like fish, egg yolks, and fortified dairy. Consider discussing supplements with a healthcare provider.

Stay hydrated

It is common to drink less water in winter because the cold weather may make you less thirsty. However, hydration is just as essential in winter as in summer. Water helps keep metabolism running efficiently and prevents overeating, as thirst is sometimes mistaken for hunger. You should carry a water bottle around, and drink herbal teas for warmth and hydration without added calories.

Prioritize sleep

Adequate sleep is essential for weight management because it regulates hormones that control hunger and appetite. Short winter days may disrupt sleep cycles, but try to maintain a regular sleep schedule. Aim for 7-9 hours of sleep per night to keep energy levels balanced and reduce cravings for sugary or high-carb foods.

Make exercise a social activity

Staying active can be more fun with friends or family. Look for local winter sports or try virtual workout challenges with friends. Many gyms also offer winter workout programs or challenges that can help you stay consistent. Making fitness a social commitment adds accountability, increasing the likelihood of sticking to your routine.

Plan meals ahead

Meal planning can help you avoid impulsive food choices that are high in calories. Prepare meals for the week, focusing on balanced nutrition and portion sizes. If you have healthy, ready-made meals at hand, you are less likely to reach for high-calorie options.

Keep meals balanced with protein and fiber

Winter meals often have plenty of carbs but lack protein and fiber, both essential for feeling full and managing weight. Protein boosts metabolism and reduces appetite, so aim for 25–30 grams per meal from sources like meat, poultry, fish, beans, and quinoa. Fiber also supports fullness and prevents overeating. Include fiber-rich foods like vegetables, fruits, whole grains, and nuts to help maintain balance and control calorie intake during festive meals.

Do not skip workouts

It can be tempting to skip workouts when it is dark and cold outside, but consistency is key. Even short workouts, such as a 20-minute HIIT session, can be effective. Maintaining a regular exercise routine will keep your metabolism running and help offset any extra calories from winter foods.

Winter weight gain is avoidable with proactive habits. By recognizing winter’s triggers and making mindful choices, you can stay active, eat well, maintain balance, and lose extra pounds. Relish seasonal treats without derailing your health goals. With the right approach, you can enjoy the cold season feeling energized and motivated. Embrace winter, stay mindful, and prioritize your health throughout the season.

Source: UNB

Bd-pratidin English/ Afia

More News
Australia to ban social media for children under 16
Australia to ban social media for children under 16
Why coffee could be good for your health
Why coffee could be good for your health
2024 likely to be hottest year on record: EU monitor
2024 likely to be hottest year on record: EU monitor
Is saree cancer real?
Is saree cancer real?
Omega-3 and Omega-6 intake may enhance cancer protection, study finds
Omega-3 and Omega-6 intake may enhance cancer protection, study finds
Tips that will preserve your teeth
Tips that will preserve your teeth
Snow finally falls on Mount Fuji after record delay
Snow finally falls on Mount Fuji after record delay
Study says digital tech boosts child development
Study says digital tech boosts child development
Children at risk of Vitamin D deficiency in winter
Children at risk of Vitamin D deficiency in winter
Bid goodbye to flaky skin this winter
Bid goodbye to flaky skin this winter
Greenland eyes 'last-chance tourism' as climate change alters its landscape
Greenland eyes 'last-chance tourism' as climate change alters its landscape
Poor sleep can age brain by 3 years
Poor sleep can age brain by 3 years
Latest News
Biden promises 'peaceful' transition in wake of Trump win
Biden promises 'peaceful' transition in wake of Trump win

2 hours ago | International

Dengue takes 7 more lives in 24hrs
Dengue takes 7 more lives in 24hrs

3 hours ago | National

Delegation of US Indo-Pacific Command paid a courtesy call on Army Chief
Delegation of US Indo-Pacific Command paid a courtesy call on Army Chief

3 hours ago | National

Rickshaw carrying martyr Nafiz to be preserved at Ganabhaban memorial museum
Rickshaw carrying martyr Nafiz to be preserved at Ganabhaban memorial museum

4 hours ago | National

Forest officials rescue 12 endangered capped langurs in Moheshkhali
Forest officials rescue 12 endangered capped langurs in Moheshkhali

4 hours ago | National

Bangladesh Bank Governor urges patience as it could take time to curb inflation
Bangladesh Bank Governor urges patience as it could take time to curb inflation

5 hours ago | Economy

There will be documentation of money wasted in the name of Mujib Year: CA’s Press Secretary
There will be documentation of money wasted in the name of Mujib Year: CA’s Press Secretary

5 hours ago | National

Arakan Army returns 20 Bangladeshi fishermen taken from Naf River
Arakan Army returns 20 Bangladeshi fishermen taken from Naf River

5 hours ago | National

Touhid sees no major shift in US policy towards Bangladesh under Trump
Touhid sees no major shift in US policy towards Bangladesh under Trump

5 hours ago | National

Local, foreign investors urged to invest in Bangladesh's marine, offshore industry
Local, foreign investors urged to invest in Bangladesh's marine, offshore industry

6 hours ago | City

South Korea hints at providing weapons to Ukraine
South Korea hints at providing weapons to Ukraine

6 hours ago | International

Bury political divisions for greater national interests: Jamaat Ameer Shafiqur Rahman
Bury political divisions for greater national interests: Jamaat Ameer Shafiqur Rahman

6 hours ago | National

British Council launches 3rd ‘Next Generation Bangladesh’ research series
British Council launches 3rd ‘Next Generation Bangladesh’ research series

7 hours ago | City

Inflation in Bangladesh went up in Oct
Inflation in Bangladesh went up in Oct

7 hours ago | Economy

Government prioritizes environmental protection to build a new Bangladesh: Environment Advisor
Government prioritizes environmental protection to build a new Bangladesh: Environment Advisor

7 hours ago | National

Price fall in large-cap drives stocks further down
Price fall in large-cap drives stocks further down

7 hours ago | Economy

Khelafat Majlis nominates 5 for New EC formation
Khelafat Majlis nominates 5 for New EC formation

7 hours ago | National

NBR nominates six officials for C&F Agent attachment
NBR nominates six officials for C&F Agent attachment

8 hours ago | Economy

Three arrested over killing of 2 auto-rickshaw drivers in Gendaria
Three arrested over killing of 2 auto-rickshaw drivers in Gendaria

8 hours ago | City

Govt decides to repeal Cyber Security Act
Govt decides to repeal Cyber Security Act

8 hours ago | National

Mumbai police summon Raipur man after Shah Rukh Khan receives death threat over phone
Mumbai police summon Raipur man after Shah Rukh Khan receives death threat over phone

9 hours ago | Showbiz

PSG's heartbreaking defeat sealed by last-minute goal
PSG's heartbreaking defeat sealed by last-minute goal

9 hours ago | Sports

Indonesia's Mount Lewotobi Laki Laki erupts for the second time in a week
Indonesia's Mount Lewotobi Laki Laki erupts for the second time in a week

9 hours ago | International

Allotment of land to Bannya’s music school Shurer Dhara cancelled
Allotment of land to Bannya’s music school Shurer Dhara cancelled

9 hours ago | Showbiz

Foreign Adviser welcomes new CIRDAP DG
Foreign Adviser welcomes new CIRDAP DG

9 hours ago | National

Economic census 2024 to begin on 10 Dec
Economic census 2024 to begin on 10 Dec

9 hours ago | Economy

BNP activists gather at Ziaur Rahman's grave to pay tribute
BNP activists gather at Ziaur Rahman's grave to pay tribute

9 hours ago | National

Australia to ban social media for children under 16
Australia to ban social media for children under 16

9 hours ago | Lifestyle

Israel buys 25 US-made F-15 aircraft for $5.2bn
Israel buys 25 US-made F-15 aircraft for $5.2bn

9 hours ago | International

Fire erupts in Badda residential building
Fire erupts in Badda residential building

10 hours ago | City

Most Read
Netherlands, CGS launch project to empower women and youth in Bangladesh politics
Netherlands, CGS launch project to empower women and youth in Bangladesh politics

10 hours ago | National

China’s PLA launches latest J-35A stealth fighter jet
China’s PLA launches latest J-35A stealth fighter jet

16 hours ago | Tech

Give election immediately for full reform of country: Golam Parwar
Give election immediately for full reform of country: Golam Parwar

13 hours ago | National

Bangladesh must be developed in such a way that the world is drawn closer to it: CA
Bangladesh must be developed in such a way that the world is drawn closer to it: CA

11 hours ago | National

Massive victory of four Bangladeshis
Massive victory of four Bangladeshis

14 hours ago | National

Kamal's old house in Bagbari, the birthplace of Ziaur Rahman
Kamal's old house in Bagbari, the birthplace of Ziaur Rahman

13 hours ago | Special

8,000 crore in the syndicate's pocket
8,000 crore in the syndicate's pocket

15 hours ago | Special

Trump and allies prepare for power shift following landslide victory over Harris
Trump and allies prepare for power shift following landslide victory over Harris

13 hours ago | International

Israel buys 25 US-made F-15 aircraft for $5.2bn
Israel buys 25 US-made F-15 aircraft for $5.2bn

9 hours ago | International

Govt decides to repeal Cyber Security Act
Govt decides to repeal Cyber Security Act

8 hours ago | National

World leaders praise Trump
World leaders praise Trump

15 hours ago | International

Mushfiqur Rahim uncertain in remaining ODIs
Mushfiqur Rahim uncertain in remaining ODIs

12 hours ago | Sports

Global icons express their disappointment over Trump's victory
Global icons express their disappointment over Trump's victory

10 hours ago | Showbiz

Former IGP Mamun testifies in tribunal case
Former IGP Mamun testifies in tribunal case

10 hours ago | National

Which direction will Trump choose on Ukraine, the Middle East, and China?
Which direction will Trump choose on Ukraine, the Middle East, and China?

10 hours ago | International

Bangladesh suffer 92-run defeat in first ODI against Afghans
Bangladesh suffer 92-run defeat in first ODI against Afghans

17 hours ago | Sports

Ponting foresees India's "Collapse" in Australia
Ponting foresees India's "Collapse" in Australia

12 hours ago | Sports

Trump’s victory unlikely to alter US Fed rate cut plans
Trump’s victory unlikely to alter US Fed rate cut plans

15 hours ago | International

China's consistent US policy as Asian nations react to Trump’s win
China's consistent US policy as Asian nations react to Trump’s win

16 hours ago | International

Dhaka’s air quality remains the same ‘unhealthy’
Dhaka’s air quality remains the same ‘unhealthy’

16 hours ago | City

CID investigating Anisul’s ‘girlfriend’ Tawfiqa
CID investigating Anisul’s ‘girlfriend’ Tawfiqa

17 hours ago | National

All set to take Khaleda Zia abroad for treatment
All set to take Khaleda Zia abroad for treatment

15 hours ago | National

WhatsApp launches new feature
WhatsApp launches new feature

14 hours ago | Tech

Why did Vidya consider herself ‘Unlucky’?
Why did Vidya consider herself ‘Unlucky’?

11 hours ago | Showbiz

PSG's heartbreaking defeat sealed by last-minute goal
PSG's heartbreaking defeat sealed by last-minute goal

9 hours ago | Sports

BNP proposes 5 names for new EC
BNP proposes 5 names for new EC

16 hours ago | National

Biden to address nation after Trump's mighty comeback
Biden to address nation after Trump's mighty comeback

10 hours ago | International

Blocked accounts on X can now see your public posts
Blocked accounts on X can now see your public posts

14 hours ago | Tech

King, Carty centuries seal West Indies series win
King, Carty centuries seal West Indies series win

14 hours ago | Sports

Shuvosangho organizes tree plantation event in Betagi
Shuvosangho organizes tree plantation event in Betagi

12 hours ago | Shuvosangho