How to Avoid Gaining Weight in Winter

One reason people often gain weight in winter is that their metabolic rate can dip, partly because the body uses less energy adapting to changes in temperature, and partly because we tend to move less. Staying at a steady weight in winter therefore starts with looking after your daily routine, eating habits and activity.

How Can You Maintain a Healthy Weight in Winter?

Making a few changes in winter can help you avoid gaining weight. You may consider the following suggestions:

Make a Habit of Drinking Plenty of Water Through the Day

Many people aim for around 10 glasses of water a day (roughly 2 litres), which supports general health and can help you feel fuller. It can be harder in cold weather, but drinking enough water is important in winter too. Your own needs may differ.

Have Breakfast Within an Hour of Waking

Eating regularly is part of a healthy daily routine. Having breakfast within an hour of waking can help you start the day well. At breakfast, limit sugary and fatty foods.

Watch Your Salt

Too much sodium from salt makes the body retain water, which can lead to swelling, so you may wake up feeling heavy and puffy. To avoid this, use the right amount of salt in cooking and pay attention to the salt in ready-made foods.

Do Not Skip Main Meals

An irregular eating pattern can make it harder to manage weight. Eating main meals regularly also helps you avoid overeating later, which makes it easier to stay at a steady weight.

Have a Cup of Green Tea a Day

Green tea contains caffeine and a compound called epigallocatechin gallate (EGCG), which have been studied for small effects on heart rate and energy use. It also contains polyphenols. Evidence for any effect on weight is limited, but a cup of green tea is a low-calorie drink.

To enjoy green tea at its best, it should be brewed properly. Do not boil it. Take a mug of boiled water off the heat, add about 1 teaspoon of green tea and steep it for 3-4 minutes, then strain.

Choose Seasonal Fruit When You Are Very Hungry

When you feel a hunger attack, sugary foods or pastries often come to mind, and eating these often can lead to weight gain. In such moments, choose seasonal fruit instead. This way you also get the vitamins your body needs from fruit.

Do Not Neglect Physical Activity

When the weather gets cold you may want to take a break from sport. If you do not do any sport, aim to go for a 30-40 minute walk daily to increase the energy you use. A sedentary lifestyle can slow your metabolism, so try not to neglect physical activity.

Include Green Leafy Vegetables on Your Table

Your body copes with seasonal change best when you eat a varied diet. Vitamin C, one of the most important vitamins, contributes to the normal function of the immune system. Green leafy vegetables and other fresh produce are good sources.

Choose Foods That Are Easy to Cook

Foods that cook easily are usually easier to digest. If your aim is to maintain a steady weight, try to eat animal protein sources such as red meat, chicken and fish at lunchtime, because protein takes longer to digest than carbohydrate. In the evening, a vegetable-focused meal is gentler on the digestive system and helps you wake up feeling more rested.

This article is for general information only; please consult your doctor and dietitian about your own situation.