When winter arrives, many of us feel a strong urge to curl up in a blanket, enjoy comfort foods like ‘Gajar ka Halwa’ and skip workouts. Sound familiar? You’re not alone! The colder months bring unique challenges that can make losing weight feel like an impossible task. From reduced activity levels to increased cravings for sugary and high-calorie foods, winter seems to set the perfect trap for weight gain. But have you ever wondered why this happens?
To understand this, OnlyMyHealth team interacted with Dietician Kavita Nathan, Consultant Dietetics and Nutrition Science, AIMS Hospital, Dombivli.
The Winter Effect on Metabolism and Activity
"Losing weight and maintaining one’s fitness is always a challenge, especially during the winter season," says Nathan.
One of the key reasons weight loss becomes more difficult in winter is the drop in physical activity levels. The cold weather often encourages a sedentary lifestyle, as many people prefer to stay indoors, avoiding outdoor exercises or walks. This lack of activity reduces the body's metabolic rate, slowing down calorie burn.
Additionally, a study by ScienceDirect states that a physiological condition called thermogenesis plays a significant role in winter weight challenges. "Thermogenesis is a process where your body tends to increase your hunger levels to maintain energy levels in your body for generating enough heat to keep you warm and cosy," explains Nathan. This biological response may lead to overeating and craving high-calorie foods such as sweets, fried items, and carbohydrates. While these foods can provide warmth and comfort, they can also derail weight loss efforts.
Also read: Adult Obesity Rates In US Drop for the First Time in Over a Decade
Psychological and Nutritional Factors
Winter not only affects physical activity but also influences mental well-being. Limited sunlight during the colder months can result in reduced levels of serotonin, often referred to as the "happiness hormone." A study published in Neuroscience & Biobehavioral Reviews says that low serotonin can trigger cravings for sugary and starchy foods, which act as quick mood boosters. Moreover, a lack of sunlight can lead to vitamin D deficiency, another factor that impacts mood and energy levels.
Nathan highlights, "This particular condition can negatively trigger your cravings for eating sugary and starchy food items to ensure a good mood." The combination of increased hunger and a desire for comfort foods can make it challenging to maintain a calorie deficit, essential for weight loss.
Medical and Lifestyle Challenges
Certain pre-existing medical conditions can also exacerbate winter's impact on weight loss. Respiratory or cardiovascular issues, for example, may reduce a person's ability to engage in physical activity. "People need to understand that some existing medical conditions such as those related to the lungs and heart can affect your motivation to engage in outdoor activities in winter," Nathan points out.
Also read: Here’s Why You Should Do A Set Or Two Of Squats Daily
Overcoming Winter Weight-Loss Hurdles
While these challenges may seem daunting, they are not insurmountable. Making small but meaningful changes to your lifestyle can help you stay on track.
Stay Active Indoors
Engaging in indoor exercises such as yoga, home workouts, or even dancing can keep you moving without braving the cold. Activities that elevate your heart rate can help maintain your metabolic rate and prevent weight gain.Plan Your Meals
A well-thought-out dietary plan is crucial in winter. "Make a dietary plan that includes hot meals containing proteins and vegetables," advises Nathan. Consuming nutrient-dense foods can help you feel fuller for longer and reduce the temptation for unhealthy snacking.Hydration Matters
Sometimes, thirst is mistaken for hunger. Keep yourself hydrated by drinking warm water, herbal teas, or broths. These can also help in reducing unusual cravings.Mind Your Cravings
If sugary or starchy cravings strike, choose healthier alternatives. Fresh fruits, nuts, or dark chocolate can satisfy your sweet tooth without piling on empty calories.Get Sunlight and Supplements
"Try to have more exposure to sunlight for vitamin D," Nathan suggests. Spending even 15 minutes in the sun daily can help boost your vitamin D levels and improve your mood. If sunlight isn't an option, consult your doctor about taking vitamin D supplements.
Conclusion
Winter might make weight loss seem like an uphill battle, but with proactive steps, it's possible to overcome these seasonal challenges. Nathan summarises, "It may be a challenge to lose weight and maintain our fitness in winter, but modification to your lifestyle and tweaking your dietary habits can go a long way in overcoming the same."
By staying active, planning meals thoughtfully, and addressing cravings mindfully, you can turn winter into a season of progress rather than stagnation on your fitness journey. Remember, consistency is key, and small changes can make a significant difference over time.