Staying One Step Ahead Of Winter Weight

Karishma Chawla

Karishma Chawla
02 December 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Weight gain is common during the winter season due to numerous factors. One of the most common reasons to eat more is the cold climate. It is the body’s natural reaction - to crave for warm foods in winter, but quite often, this can lead to poor food choices resulting in weight gain.

Winter has shorter days, and this can disrupt a normal routine and influence eating habits. People tend to socialize more during this season. Food are an integral part of celebration and this can lead to an increase in consumption high-calorie foods which results in weight gain.

Another common reason is late night snacking. This is usually satiated with packaged or processed foods that can increase cravings and appetite.

Inadequate water consumption in winter can also lead to a drop in metabolism and lead to weight gain. Lack of water can lead to toxic built up in the body causing inflammation and weight gain. Quite often the water demands of the body are mistaken as hunger prangs resulting into consumption of unnecessary calories.

Cold weather can make you want to sleep for longer. Many people experience a sense of laziness and lethargy, which may also lead to skipping routine workout regimes.

As said prevention is better than cure. Hence, it makes sense to prepare yourselves with some weight loss tips at home to enjoy the weather fully.

- Practice deep breathing for a minute before meals to calm the mind before ingesting foods for better digestion.

- Chew your food well. Remember digestion begins in the mouth. This helps to break down food more efficiently and prevents bloating and flatulence.

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- Be conscious about the portion control, fill half your plate with high fiber vegetables like green leafy vegetables and salads along with one fourth of the plate with good sources of protein like pulses, chicken, fish, eggs and one fourth of the plate with high fiber carbohydrates such as whole grains like jowar, bajra, rajgira and others.

- Ideally eat without any distraction. Avoid sitting in front of television, computer and your cell phone. This helps to prevent overeating.

- Focus on the texture and taste of the food to avoid overeating again. This helps in mindful eating.

- Keep a nut box at bedside to have healthy nuts such as almonds and walnuts, if hunger strikes at midnight.

- Stock your refrigerator with boiled eggs, curd and salad greens to make it easier to pick these options when hungry at night.

- Make a healthy dip such as hummus with chickpeas, olive oil, sesame seeds and garlic. This healthy dish can be had as a snack with carrot sticks.

- Avoid stocking packaged foods, remember they increase cravings, appetite and weight

- You can also indulge in a glass of milk with some turmeric or nut powder.

- Fill yourself with hot soups prior dinner, instead of using corn starch, maida or cream as a filler lead to weight gain, switch to milk, almond milk, grated nuts to thicken the soup.

- Sip on herbal tea made with black pepper and ginger post dinner. You can also experiment with green tea and chamomile tea. Chamomile tea also works as an appetite suppressant.

- Indulge in regular exercise, this helps to keep the metabolism high, prevent cravings and helps you make conscious food choices to prevent weight gain.

Try these tips during the winter season to avoid unnecessary weight gain and welcome the New Year on a healthy note! And if any other weight loss tips at home come to mind, do let us know in the comments section below.


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