Continuing to lose weight through winter can be a daunting task as we tend to become less active and eat whatever we can get our hands on as we always seem in a starved state – and the extended festival and wedding season that apple just upset dare a bit more. Since the mercury content drops in winter, we also become less active and find warmth in blankets, quilts and of course in many foods! Even the gray, cold, and gloomy days can make you choose comfort foods high in sodium and sugar – all of which contribute significantly to weight gain. The good thing about winters is that we can hide all the extra flab behind layers of warm clothing and jackets, but when the winters are over we can feel guilty and frustrated when we may no longer fit in those skinny jeans. On average, everyone gains between two and three kilograms in winter, and this is not only because the guards are let down during the extended festive and wedding seasons and infinite cups of hot chocolate, but also because of the weight gain in the cold months Once published, we’d like to explain in more detail why we gain fat in winter and how we can lose everything.
Why do we gain weight in winter?
1. It is part of evolution: In various stages of evolution our body has learned to save energy in the cold winter months and to store more fat when food was scarce and not readily available. Our evolutionary trait forces the body to stock up on food in winter.
2. Changes in melatonin levels: As the days are shorter and sunlight goes out too early, the body produces more of the sleep hormone melatonin, which can make you less active and sleepy for most of the day. High levels of melatonin also increase appetite, which means you need more food and would save all the calories by being less active.
3. Increasing Metabolism: That’s a good thing, isn’t it ?! The drop in temperature means that our body needs more energy to raise core temperature by increasing our metabolism. More calories are needed to keep your metabolism going and extra food is needed to keep your metabolism happy.
4. Certain foods bring us comfort in winter: In order to overcome the cold outside temperature, we may resort to high-calorie foods and snacks for comfort and warmth.
5. Decrease in activity: It is obvious that we are becoming less active because of the cold outside temperature.
6. Seasonal Affective Disorder (SAD): It is a behavioral change that “mostly” begins in the winter months, when people experience depression, mood swings, and a lack of energy and motivation and are often referred to as “winter blues”. “Some people experience SAD in summer and other seasons as well, but it is commonly seen in winter. SAD can make people eat more, increase stress levels, decrease physical activity – all of which contribute to weight gain.
7. Extended festival and wedding season: From Diwali to New Year and the wedding season, the entire winter season is full of celebrations and food. Feasting is a part of the celebrations and the wedding season, and sweets and sugary treats are an integral part of the festivals. So how can you get past festivities without candy?
8. Lower water intake: Have you noticed that we feel less thirsty and hungrier in winter? That’s because we’ve reduced water intake significantly. Since the body cannot correctly differentiate between hunger and thirst signals, we usually react as a hunger signal and eat more.
9. Low Vitamin D: Less sunlight means low vitamin D levels. As we all know, vitamin D is an important nutrient that is essential for weight loss.
Ways to lose weight in winter:
1. Drink warm water: Do not reduce the number of glasses of water in winter just because it is extremely cold outside. Warm your water and drink it periodically because as mentioned above, when the body is dehydrated, various chemical reactions, including the fat burning process, slow down. That is why it is important to drink at least 2 liters a day. Dehydration also affects the release of human growth hormone (HGH), which binds to fat cells, breaking down stored fat, and mobilizing it. Because the body cannot properly distinguish between hunger and thirst signals, we tend to confuse “thirst” for hunger and turn to eating to curb hunger pangs and adding unnecessary calories that are hard to burn at the end of the day.
2. Try 10 to 20 minutes of HIIT twice a week: Weight loss can only be achieved by following a proper diet and exercise routine. So put on the right workout clothes and devote at least 20 minutes to exercising, even if it’s just brisk walking. Also, try to do 10 to 20 minutes of high-intensity interval training twice a week to burn off any extra calories. If you are lacking motivation, find a friend who can motivate you and exercise with you. Read more about these 7-minute HIIT fat burning exercises you can do at home.
3. NEAT Activities: Thermogenesis Without Activity (NEAT) is the energy we use for everything we do in our daily life, except when we are sleeping or exercising. Use the stairs instead of the elevator, crouch on the floor to lift something, walk while you are on the phone. Any activity we do while on our feet falls under NEAT. Learn about these activities that help burn a certain amount of calories, and those amounts of calories that are consumed here and there add up to a sizeable amount when trying to lose weight. Since most become extremely inactive during winter, NEAT activities are very helpful in burning certain calories throughout the day.
4. Avoid sugary delicacies: Sugar is the single most important factor that can lead to rapid weight gain. With the festive and wedding seasons in full swing, keep a safe distance from cupcakes, cakes, muffins, gulab jamnus, and anything that means “sugar” because they will make you hungrier and increase cravings as the day progresses.
5. Increase Fiber and Protein: High protein and high fiber foods can help you lose fat by staying full longer and preventing food cravings. Protein also helps in burning more calories. A high fiber food will slow down the gastric emptying process and help release hormones that will make you feel full. Foods high in water, fiber, and protein will benefit your body by keeping you full for a long period of time. In addition, fiber has no calories at all and is the best option in a weight loss diet.
6. Natural Appetite Suppressors: Try These 45 Best Foods to Suppress Appetite and Reduce Hunger.
7. Increase Vitamin D Levels: Vitamin D deficiency is strongly linked to belly fat. Not only by getting a little sunlight, increase your vitamin D by eating foods rich in vitamin D like fish, eggs, mushrooms, and even fortified foods.
8. Serotonin-boosting foods: For someone who feels bad on dull winter days, consuming foods like spinach, eggs, cheese, tofu, salmon, nuts, and seeds can increase levels of serotonin, a chemical in the brain that has an impact and improves mood.
9. Eat more whole foods: Eating whole foods helps cut down on processed and high-calorie foods. Check out various diet programs in the Rati Beauty app that contain whole foods to help you lose weight.
10. Try to exercise in the morning: Since the days are shorter, it is a good idea to exercise in the morning to exercise when motivation is high and when sunlight is available to produce enough vitamin D.
11. Make a rule of clocking 10,000 steps a day: Since winter can put you in a state of inactivity, make it a habit to clock in 10,000 steps to burn calories throughout the day.
12. Learn Meal Preparation: Meal preparation is a great way to stick to a healthy diet. Learn how to prepare your meals by following weekly diet programs in the Rati Beauty app.
13. Don’t Go To Parties Hungry Just Because You Will Be Eating A Lot: It is a common tendency to stay hungry in order to save calories for most of the day just because you will be eating a lot from food at the wedding or party later . If you’ve starved yourself all day, the most likely result of overeating and consuming too many calories. In fact, eat a protein snack before hitting the party scene to avoid binging.
14. Limit your intake of coffee and tea: Winter also means unlimited cups of coffee and tea because they provide the much-needed warmth too immediately, but reduce your intake of coffee and tea because they are safe with those extra piles Sugar can increase your weight.
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