Reducing weight is never easy, but this task becomes even more challenging when the temperature falls sharply. The cold weather impacts your weight loss process in several ways. One becomes less active, drinks less water, turns more towards processed foods for comfort, and your body gets reduced vitamin D due to decreased sunlight.
Weight loss nutritionist Avni Kaul says all these factors together slow down the metabolism, making it difficult for your body to lose kilograms and maintain a healthy weight. Several people even tend to gain weight during winter, which in usual terms is known as winter weight.
What you have to do is change your weight loss strategy based on the change in weather. Bringing some positive changes in your everyday routine and diet while keeping the cold weather in mind could help your stay on the path and shed weight. India’s top nutritionist and dietician for weight loss Avni Kaul shares 5 important rules to lose weight during winters.
Drink lukewarm water
When it comes to remaining healthy or reducing weight, the water consumption level is usually overlooked. But the problem becomes even more serious during the winter season. Low fluid consumption leads to dehydration, which can boost your hunger pangs and reduce the fat-burning capacity of the body. Opt for lukewarm water during winter, if you find it hard to drink normal water. Drinking lukewarm has several benefits. It stimulates blood circulation in your body by breaking down fat deposits and helps maintain your body temperature. It is also a good way to lower the consumption of tea and coffee during the cold season. Add some lemon juice, some grated ginger, and a few crushed mint leaves and enjoy the warm drink to remain healthy. **
Check your consumption of sweets and carbohydrates.
Winter is known for it’s warm delicacies such as creamy soup, gajar ka halwa, which is often difficult to ignore. Moreover, one gets drawn towards carbohydrate-rich foods during winters due to low vitamin D and serotonin levels in the body. One tends to reach out for processed foods or order foods from restaurants. All of these can jeopardize your weight loss and throw you off track. Try to include vitamin D and serotonin-rich foods in your diets such as mushroom, dairy, salmon, eggs, nuts, and seeds. Also, opt for healthy food sources of carbohydrates such as barley, quinoa, cauliflower, sweet potatoes, lentils, beans, etc.
Do indoor activities
There is nothing better than a cozy blanket and a warm cup of coffee on a cold winter morning. For this brief pleasure, one is often willing to sacrifice his health and fitness goal. One either misses the workout session or cuts it short. Consequently, one burns fewer calories and sheds lesser weight. An easy solution to these issues is indoor activities. If you do not feel like going to the gym or for a morning walk in winter, then opt for indoor activities to stay active. Skipping rope, push-ups, stair workouts, and dancing are some of the top ways to stay active during winters.
Take small meals
Instead of eating three large meals and starving yourself in between, eat smaller meals. It will keep you fuller for a longer duration and reduce your urge for junk food intake. Also, do not to skip your meals. Eat food in moderation and include protein and whole foods in your plate.
Spend some time outdoors
Winter blues can impact your mood as well as your eating patterns. When you feel low, you automatically reach out for comfort foods, which are usually unhealthy and full of fat. To overcome this issue, spend some time outdoors doing activities that cheer you up. You can also consume foods that are known to lift the mood such as bananas, berries, and oats. Spending time outdoors will also enable you to have some Vitamin D while the sun is out.
Source: https : //www.ncbi.nlm.nih.gov/pmc/articles/PMC3809630/
