How to avoid weight gain during winter? Adopt these tips now
By Team Asianet Newsable | First Published Dec 14, 2023, 10:01 AM ISTWinter poses challenges to weight management due to decreased physical activity, indulgent holiday feasts, and the body's inclination to conserve energy. A multifaceted approach is necessary, involving maintaining physical activity, staying hydrated, practicing mindful eating, ensuring balanced nutrition, and managing stress.
Decreased physical activity, indulgent holiday feasts, and the body's natural tendency to conserve energy in response to colder temperatures influence weight management during the winter period. Adopting a multifaceted approach is essential to navigate this seasonal hurdle successfully. Maintaining physical activity despite the chill in the air is a key aspect. While outdoor exercise may not seem appealing, there are indoor alternatives like gym workouts, home exercises, or joining fitness classes. Besides these, investing in warm exercise gear can make outdoor activities like jogging or hiking more enjoyable.
Another important aspect is staying hydrated, even if the cold weather diminishes the awareness of thirst. Choosing warm beverages like herbal teas, warm water, and soups not only keeps you hydrated but also contributes to being satiated.
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Mindful eating practices have a highly significant role in weight management, especially during holiday gatherings. One can prevent overeating by being conscious of portion sizes and savouring each bite by chewing slowly allows your body the time to register fullness.
Another cornerstone of a healthy winter lifestyle is balanced nutrition. Prioritizing whole, nutrient-dense foods, including ample fruits, vegetables, lean proteins, and whole grains, is essential. Embracing warming foods like soups, stews, and roasted vegetables contributes to a well-rounded and satisfying diet and also provides comfort.
Smart snacking can further assist in weight control. Opting for healthy snacks like nuts and fruits over high-calorie, processed alternatives helps curb unnecessary calorie intake. It's important to be mindful of mindless snacking, especially during indoor activities.
Sugary treats abound during the winter months, particularly during holiday celebrations. Even though indulgence is natural, limiting intake and choosing healthier dessert options or smaller portions can help manage calorie intake effectively.
At the same time, it is absolutely essential to have adequate sleep for overall well-being, including weight management. One should aim for seven to nine hours of quality sleep each night and establish a bedtime routine to signal to your body that it's time to wind down.
Another important way of preventing weight gain is stress management. Stress can disrupt hunger hormones and lead to overeating. For both mental and physical well-being, engage in stress-reducing activities such as meditation, yoga, or deep breathing exercises.
Set realistic goals for weight maintenance. Do not focus solely on weight loss. Positive lifestyle changes can be reinforced by celebrating non-scale victories, such as improved energy levels or fitness achievements. Consistency is the buzzword for a successful winter weight management strategy. You can ensure a balanced and sustainable approach to a healthy lifestyle by sticking to regular eating and exercise routines, even during the holiday season.
Best Food For You This Winter
Adapting dietary choices to incorporate nourishing and warming foods becomes paramount during winter. Root vegetables, such as sweet potatoes, carrots, turnips, and parsnips, are wholesome options rich in essential vitamins and fibre. These vegetables can be prepared through roasting or stewing, accentuating their natural sweetness and providing a comforting foundation for winter meals.
Winter squash varieties, including butternut squash, acorn squash, and pumpkin, not only contribute delicious flavours but also offer a wealth of vitamins and antioxidants. Whether roasted, pureed into soups, or integrated into hearty stews, winter squash adds nutritional depth to cold-weather dishes. Leafy greens take centre stage during winter, with kale, Swiss chard, and spinach being notable choices. Abundant in essential nutrients, these greens can be incorporated into soups, stews, or sautéed as flavorful side dishes. Citrus fruits, such as oranges, grapefruits, and clementines, come into season, providing a refreshing burst of vitamin C and antioxidants. These fruits not only enhance flavour but also support immune health, a crucial aspect during the colder months.
Berries like cranberries and blueberries, available in frozen form during winter, offer a convenient way to infuse dishes with antioxidants and natural sweetness. Adding them to oatmeal, and yoghurt, or incorporating them into baking recipes introduces a delightful and healthful element to winter meals.
Whole grains, including quinoa, barley, and brown rice, take on added significance as excellent sources of complex carbohydrates. These grains provide sustained energy, making them ideal for winter salads or additions to hearty soups. Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, make for wholesome snacks or toppings, contributing healthy fats, protein, and a satisfying crunch.
Legumes, including beans, lentils, and chickpeas, offer plant-based protein and fibre, making them perfect additions to winter soups, stews, or casseroles. Fatty fish like salmon, mackerel, and sardines, rich in omega-3 fatty acids with anti-inflammatory properties, become essential components of winter menus when grilled or baked.
Comforting soups and stews crafted from a medley of vegetables, legumes, and lean proteins not only provide nourishment but also bring warmth during the colder months. Herbal teas, such as chamomile and peppermint, offer soothing alternatives, while warm beverages like hot cocoa made with dark chocolate and low-fat milk add a touch of indulgence in moderation. In embracing this diverse array of nutrient-dense foods, a balanced and satisfying winter diet can be achieved. The key lies in moderation and variety, ensuring that each meal is not only wholesome but also reflective of the unique flavours and nutritional benefits that winter has to offer.
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