Tips To Avoid Weight Gain During Winter
Whenever winter is coming, many of us tend to pack on extra pounds to keep warm, inevitably. There’s something in winter that makes people stay in bed. The cold weather adds up to the laziness of some people to do something that makes them sweat. The only thing they could think of doing is watching TV, playing video games, and even going online. The cold weather makes people stay indoors for days at a time, thus having a sedentary lifestyle.
But the good news is that there are several things we can do to avoid that weight gain, which we will discuss in this post. Here are some tips on avoiding those unnecessary kilos not to jeopardize your weight-loss progress or negatively impact your health.
Eat A Sufficient Amount Of Fiber
Fiber is vital for regulating digestion and controlling hunger levels. Foods like beans, oatmeal, yogurt, and broccoli are all excellent choices. Make sure you’re getting around 20-30 grams per day! It cannot be accessible during the wintertime, when cooking vegetables take more time in the morning. Eat small, healthy meals every 2-3 hours to prevent indigestion.
In addition to that, consuming enough fiber daily can reduce your risk of coronary heart disease, stroke, hypertension, diabetes, obesity, and gastrointestinal issues. It can also help to decrease blood pressure and cholesterol levels in the blood.
Do Some Exercise
Aside from staying active, if you’re staying in bed for a long time—say, after watching your favorite show or binge-watching a season on Netflix—then it’s best to do some exercises like lipo workouts while lying down.
Furthermore, there are other exercises that you can do during winter that will help you stay active the entire season. Also, staying active does not only prevent you from gaining extra weight, but also it helps with maintaining a healthy lifestyle that you will need for the rest of your life.
Take Some Vitamin D
Don’t forget your vitamin D intake! The lack of sunlight during winter gives many people vitamin D deficiency. So taking any supplement with vitamin D would help keep the body from gaining weight. It is essential to keep our bones and muscles healthy. While getting enough vitamin D from the sun during winter is somewhat impossible, supplementing one’s diet is beneficial.
Cut Down Unhealthy Sugar And Calories
During winter, many people experience a holiday weight gain. The reason they say this is due to parties, sugar-filled cookies and sweets, alcohol consumption, and caloric intake in general. And while food can be a part of any holiday celebration, it does not need to be the main event.
Furthermore, the number one tip to avoid weight gain during winter is by cutting down on unhealthy sugars and calories. Bring healthier alternatives for desserts like fruit tarts or non-fat frozen yogurt or ice cream à la mode when attending holiday parties instead of buying all of those high-calorie cookies.
We tend to forget about water during the cooler months because we sweat less and move less, but being hydrated is just as important in the winter as it is in the summer. Include water in your everyday routine. It can be easy to skip drinking water when we don’t feel thirsty, but this is one of the worst things we can do. Drink throughout the day rather than just sipping on the water whenever you happen to think about it.
Stay away from coffee and caffeinated beverages in favor of those with less caffeine—decaf tea, fruit juice, or sparkling water with a splash of juice are all healthier options for staying hydrated between meals or when you’re thirsty and don’t have time for anything else.
Eat More Protein
Alongside eating fiber, it is essential to add more protein to your diet. Protein increases satiety, which means you will feel fuller for longer and will be less likely to overeat. Protein is easy to come by in various food sources, including animal proteins like meat, poultry, fish, eggs, cheese, beans, and lentils.
Also, keep in mind that when people are eating more carbs, their bodies contain more insulin. Insulin puts the body into a fed state (no longer in a fasting state). People tend to want to eat more when this happens because they no longer feel hungry but don’t suppress hunger hormones like ghrelin.
During the winter, many people experience high stress levels, which means they may have increased cortisol levels and a predisposition to gain weight because the adrenal glands produce cortisol in response to stress. Therefore, during stressful situations, cortisol levels tend to rise.
However, you have no control over the possible stressors life throws at you, but you can improve your stress management skills. Make time for yourself, simplify your life, take long, deep breaths, focus on the positive, and practice gratitude.
Get Enough Sleep
There are many ways to avoid weight gain during the winter season, but the most important is getting enough sleep. If you are not getting enough sleep regularly, it can make winter harder on your body than if you were adapted to the cold to create more fat. You may also experience feeling irritable and less energetic, which can be difficult when you need extra time while sleeping to get ready for work or school in the morning. It’s recommended that you get at least eight hours per day of sleep during the winter months.
Alcohol is also associated with an increase in hunger and is a risk factor for weight gain. If there are many enticing, high-calorie beverages available during a party, opt for club soda or sparkling water instead. If you want to add a bit of additional flavor, squeeze a lemon or lime into it. Use low-fat or skim milk instead of heavy cream in dairy drinks. If you genuinely want some egg nog or mulled wine, have one glass and sip it gently so you may appreciate it fully.
Choose Some Healthy Comfort Foods
Humans have an innate need to enjoy eating. The good news is that you don’t have to give up your favorite flavors or snacks to avoid gaining weight during the winter months. Instead, try replacing lower-quality ingredients with higher-quality ones to improve the health value of your favorite comfort foods by adding more whole-food, low-sugar, and healthful ingredients.
Maintaining a healthy weight during the winter is easier if you have a clear vision of your goals. Also, remember that being healthy and doing something healthy is something you must strive on all year, not just during the winter months. But don’t panic; you still have the right to do what you want and eat whatever you want in moderation.