We tend to gain weight in winter months due to several reasons including not doing enough physical exercise, bad weather and eating unhealthy. On the other hand, our body maintains its own temperature to keep up with the changing weather. This results in a decrease in metabolic rate while trying to reduce the amount of spent energy. A decreasing metabolic rate causes the body to store energy. The stored energy generally consists of fat cells so as to accommodate the cold weather. From a general perspective, we can conclude that the problem results from failing to maintain the energy balance. So what should we do to keep our weight under control in winter? Here are the tips to keep your weight under control during winter...
What are the tips to keep our weight under control during winter?
We have compiled the following to help you with your weight in winter:
Breakfast: Our metabolism slows down in winter. That’s why we should activate our metabolism. During a day, the first step towards having an activated metabolism is breakfast. Having your breakfast within one hour after waking up helps your metabolic rate to increase by 30%. But make sure your breakfast includes a balanced, filling, sufficient and diverse diet. For carbohydrate intake, you should opt for quality carbohydrate sources such as whole grain products. While doing all these you shouldn’t fail to eat your necessary amount of protein, seasonal greens and fruits.
Meals: Not skipping meals is another thing you can do to keep your metabolism the way it should be. Skipping meals cause the metabolic rate to decrease. On the other hand, trying to lose weight by starving yourself causes the body to lose muscle and water. The body stores the calories taken after the starvation as fats. And when you go back to your previous eating habits you quickly start gaining weight. Eating especially your main meals on a regular basis is a big obstacle for storing fat.
Water: Drinking water has myriads of benefits. Considering all these benefits, water stands out as a requirement rather than a preference. 70% of the human body consists of water. Giving the necessary importance to water prevents the body from storing fat.
Pastry and Sugar: Many of us tend to eat pastry or sugary products as a quick snack to satisfy our hunger. However, products with high calories and carbs are stored as fat in your body. That’s why it is of great importance to prefer healthy snacks when feeling hungry and not to skip any meals.
Diet foods: Many people prefer diet foods to avoid the risk to gain weight during winter. Diet foods are those with reduced amounts of calories, fats, and sugar. Such products give you a filling feeling thanks to their fiber content. But many find themselves eating these products in an uncontrolled way as they think diet products cannot affect their weight. Keep in mind that these products can also cause you gain weight if you eat them excessively.
Nutrition Variety: Nutrition variety is very important in keeping your weight under control. Failing to ensure nutrition variety negatively affects your body health. That’s because every food you consume has a different role to play in your body. So do not forget that nutrition variety always affects the metabolic process positively.
Eating Times: Our body starts burning its stored fats at night. In the mornings we wake up to empty storages. But eating excessively right before you sleep would fill up your body with more than it needs. And this would lead to weight gain and uncomfortable sleep. That’s why it’s better to finish eating three hours before you go to sleep.
Exercise: Physical exercises are as important as eating habits. Because you gain weight when your calorie intake is higher than your calorie burn. You can positively support this process by paying attention to your diet. And backing this with regular exercises would make the process even perfect. For this reason, 30 to 60 minutes of exercises for 3 to 4 times a week is very important to keep your weight under control. Doing exercises helps you to increase your metabolic rate and support your fat burn while providing you with numerous other health benefits.
Sleep: Our body releases hormones that trigger fat burning during night hours. Staying awake during these hours will cause your body not to release such hormones and as a result to gain weight. That’s why you should go to bed between 23:00 - 00:00 and take 7 to 8 hours of good sleep. But avoid sleeping during the daytime as this would cause an “inactive lifestyle.”
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