How to Keep Your Weight in Check This Winter

One thing that many of us notice is that our weight slowly goes up as the months get cooler. There are fewer things to do outside in the winter, so people tend to stay inside more and eat warm, comforting foods. It seems normal to gain weight this time of year, but it doesn't have to be that way.

You can take charge of your health, stay fit, and enjoy the cooler months without feeling guilty or regretful if you know why you gain weight in the winter and do something about it. This article will explain why your weight changes with the seasons and give you useful advice on how to stay busy, eat well, and feel great all winter.

Why Do We Put on Weight in the Winter?

Listed below are a few reasons backed by scientific research about why we put on weight in winter:

Not as much physical activity

As the days get shorter, walking, running, and riding a bike outside may not seem as fun. Many of us choose to stay inside instead of going outside, which means we spend more time on the couch and move around less overall. We burn fewer calories when we're not as active, which makes us gain weight.

Comfort foods and eating too much

During the winter, people want to eat hearty, warming foods. This time of year is all about creamy soups, rich casseroles, baked goods, and other sweets that are high in calories. Plus, holidays like Thanksgiving, Christmas, and New Year's bring a lot of feasts, and other treats that make it easy to eat too much.

How our bodies Respond to Cold Weather

When it's cold outside, our bodies are set up to store energy. The body's natural reaction to colder weather can make us hungry.

Changes in hormones and not getting enough sun

The days are shorter in the winter, and there is less sunshine. This can change how much serotonin and melatonin are made, which are chemicals that control hunger, sleep, and mood. Low serotonin levels can make you want comfort foods that are high in carbs, and high melatonin levels can make you feel tired and less inspired to work out.

Seasonal Affective Disorder (SAD)

It is a sort of winter sadness that some people get because they don't get enough sunlight. SAD can make you tired, make you eat when you're upset, and make it hard to stay busy, all of which make you gain weight in the winter.

How to Keep from Putting on Weight This Winter?

Studies show that people gain about 0.5 to 1.5 kilograms (1 to 3 pounds) during the winter. To stay healthy and avoid getting stuck in the winter weight trap, here are some simple and useful tips:

Keep moving both inside and outside,

You don't have to skip exercise because it's cold outside. Even though going outside might be tougher, there are still lots of ways to move:

- To work out at home, you can take online fitness classes, watch workout videos on YouTube, or use fitness apps that give you step-by-step instructions. Working out with yoga, Pilates, or dance can be great options.

- Sign up for a gym and use the equipment for cardio workouts, weightlifting, or fitness classes.

- Put on warm clothes and go outside for short runs, walks, or hikes. You'll feel and think better after being outside in the fresh air.

Moving around every day is important, even if it's just moving or stretching in the living room.

Watch what you eat without starving yourself

Winter is a time for filling, rich meals, but that doesn't mean you can't enjoy your favorites while still eating well.

Eat a lot of winter foods like kale, broccoli, sweet potatoes, and squash. These are full of nutrients, have a lot of fiber, and make you feel full without adding extra calories. Eat protein like fish, egg, chicken etc to speed up metabolism.

Balance is important: enjoy your food, but don't eat too much.

Drink plenty of water

In the winter, you might not be as thirsty as you are in the summer, so it's easy to forget to drink water. But being dehydrated can make you feel like you're hungry, which can make you eat too much.

Even in the winter, try to drink at least 8 glasses of water every day. Warm drinks like herbal teas, lemon water, and soups with broth can help you stay warm and refreshed.

Speed up your metabolism

Because you may not be as active in the winter, your metabolism may slow down a bit. Here's a natural way to make it stronger:

- Do strength training. Building muscle through resistance exercises or workouts that use your body weight, like squats and push-ups, helps you burn more calories even when you're not moving.

- Move around during the day: Don't sit still for long amounts of time. Stand up, stretch, or walk around for a short time every so often.

- Eat smaller meals more often: Eating healthy meals at regular times can help keep your energy level steady and keep you from overeating later.

Get enough sleep and deal with stress

Stress and not getting enough sleep can make you overeat, have cravings, and gain weight. This is especially true in the winter when it's easy to give in to your feelings and eat.

Prioritize good sleep: Try to get 78 hours of peaceful sleep every night. Set a regular time to go to bed, and stay away from computers before bed because blue light can keep you from sleeping.

De-stress by doing things like deep breathing, meditation, writing in a book, or even taking a relaxing walk.

Getting enough sleep and dealing with stress will make you feel better all around, which will make it easier to make good choices.

Remember to be careful during the holidays

With all the big meals, drinks, and desserts around, the holidays can make it easy to fall off your healthy habits. Be careful about eating healthy like equalizing heavy meals with lighter ones, avoiding sugary drinks as much as possible, and adding physical activities that require moving like walking or playing games.

Final Thoughts

You don't have to slow down, eat too much, or add weight in the winter. You can stay busy, eat healthy meals, and enjoy the season in a way that is good for your health if you are aware of it and have a clear plan.

The important thing is to pay attention to balance, moderation, and stability. You won't miss out on the fun of winter if you stay busy, make healthier choices, and deal with your stress. You'll feel healthy, energized, and proud of your efforts as you head into spring.