Do you know why we tend to gain weight in winters? As per Ayurveda, colder temperature ignites digestive fire(Agni) which increases appetite and makes you crave for heavy, calorie-dense foods. Additionally, due to reduced physical activity in extreme winter months, we tend to gain weight. The heaviness and sluggishness, caused by increased Kapha dosha during this time leads to higher water retention, lethargy, and slower metabolism, making it easier to accumulate weight during this time.
However, by embracing warming foods, mindful lifestyle practices, and dosha-specific adjustments, one can prevent seasonal weight gain and feel light and energized throughout the colder months. Below are some diet and lifestyle adjustments by Dr Rini Vohra Shrivastava, Scientific Advisor at Maharishi Ayurveda that can go a long way in managing body weight during winter season.
Focus on Kapha-Reducing Foods
Kapha’s heavy and cold qualities naturally intensify during winter, which can slow metabolism and lead to weight accumulation. To counter this, Ayurveda emphasizes on consuming light, warm, and invigorating foods. Incorporate bitter, pungent, and astringent tastes in your meals—leafy greens, radishes, and winter squashes are excellent choices. Avoid creamy or fried dishes, which can aggravate Kapha and contribute to sluggishness. Warm soups and stews infused with digestive spices, such as cumin and black pepper, can provide both nourishment and metabolic stimulation during winters. Including seasonal citrus fruits, adds astringent properties that help balance Kapha and aid digestion.
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Enhance Digestion with Warming Spices
Ayurveda highlights the importance of enhancing Agni to prevent the accumulation of toxins (Ama), which can lead to weight gain. Warming spices like ginger, cinnamon, turmeric, and cayenne pepper are ideal for stimulating digestion and metabolism during winter.
Prepare a simple herbal tea by boiling water with a mix of ginger, cumin, and black pepper. Sipping this tea throughout the day can help keep Agni active and reduce bloating. Adding these spices to daily meals can also enhance flavour and support weight management by increasing digesting fire. Start your day with warm cumin coriander water. It helps reduce water retention. Drink warm water or herbal teas like ginger tea, tulsi tea, fenugreek tea, carom seed tea, fennel tea throughout the day to support digestion and metabolism.
Also Read: Expert Suggests Benefits Of 6 Herbal Teas To Drink After A Heavy Meal
Mindful Eating Practices
Mindful eating is a cornerstone of Ayurvedic weight management. Eating in a calm and distraction-free environment allows the body to focus on digestion, improving nutrient absorption and preventing overeating. Chewing food thoroughly and listening to hunger cues are simple yet impactful practices to incorporate.
Avoid snacking late at night, as this can disrupt Agni and contribute to weight gain. Instead, opt for herbal teas or light snacks like roasted seeds if hunger strikes between meals. Keep your dinner light such as soups, sauté vegetables and have it at least 2-3 hours before bedtime to ensure proper digestion and prevent the accumulation of toxins in the body.
Also Read: 4 Reasons Why Late Night Eating Leads to Weight Gain and Obesity
Align Lifestyle with the Season
Ayurveda emphasizes the importance of aligning lifestyle practices with seasonal changes to maintain balance. Practices such as brisk walking, Surya Namaskar (Sun Salutations), or Kapha-reducing yoga poses can boost circulation and support weight loss. Bhastrika and Kapalbhati can also be incorporated as a pranayama to energise the body better. It is important to stay active to counter the seasonal tendencies to gain weight caused by inactivity.
You can engage yourself into some regular physical activity like brisk walk, strength training, jogging, yoga to balance kapha. Winter is an ideal time for exercise as the body is naturally stronger during this season. Prefer indoor workouts if the weather is too cold.
Abhyanga (self-massage) with warm sesame oil not only improves circulation but also helps eliminate toxins and excess Kapha from the body. Additionally, maintaining consistent meal timings, eating your largest meal at midday when Agni is strongest, and avoiding heavy dinners can further aid in weight management during winters.
Build Immunity While Managing Weight
Winter is also the ideal season to strengthen immunity while maintaining a healthy weight. Ayurveda recommends incorporating Rasayanas such as Amla (Indian gooseberry) and Tulsi (five leaves daily) into your routine. These adaptogenic herbs help balance doshas, improve digestion, and support metabolism. Herbs like Triphala improve digestion and detoxify the body, while Guggulu supports fat metabolism and balances Kapha. Trikatu, a blend of three warming spices, boosts metabolism and helps reduce Kapha. Moringa, rich in minerals, further enhances metabolism, and liver-protective herbs like Punarnava and formulations such as Livomap aids detoxification and improves metabolic function.
With its emphasis on balancing doshas and optimizing Agni, Ayurveda provides a holistic approach to managing weight during winter. By incorporating Kapha-reducing foods, warming spices, mindful lifestyle practices, and immunity-building herbs, you can prevent seasonal weight gain and embrace the colder months with vitality and energy.