Taking care of your diet during the winter helps you lose weight and fight diseases

In winter, due to low temperatures, people tend to eat more caloric foods and practice less physical activity. As a consequence, weight gain seems to be inevitable during this season. However, according to nutritionists, winter is the best time of year to lose weight, as the metabolism is faster to warm the body. Therefore, those who are always struggling with the scales can take advantage of the winter to lose a few kilos. 

increased metabolism

Studies show that the body’s metabolism increases at lower temperatures. The purpose of this increase in metabolism is to generate more heat for the body through energy expenditure. As a consequence, hunger increases to replace lost energy, and that’s where the danger lives. The tendency is to eat more calories than the body can use to generate heat, resulting in fat accumulation. Although increased appetite in winter is normal, nutritionists indicate that it is possible to create strategies to not gain weight.

Avoid greasy and creamy foods

It is common for people to eat creamy soups and fondues during this time of year. The strategy is to avoid fatty foods such as cheeses, creams, pizzas, fondues, chocolates and other common delicacies at that time. Replace creamy soups with vegetable broths, for example. Prefer white cheeses to whole cheeses and avoid eating too much refined sugar. Also avoid excess animal fat, such as bacon, sausages and red meats.

Another important tip is to eat several meals a day, from 5 to 6. This helps to keep the metabolism always accelerated, avoids hunger pangs and prolongs the feeling of satiety. The idea is to have 3 main meals (breakfast, lunch and dinner) and 2 or 3 smaller, lighter meals.

Increase your protein intake

Studies show that the higher the protein intake, the greater the satiety. A study published in 2005 in the scientific journal American Journal of Clinical Nutrition proved that increasing protein intake from 15% to 30% reduced daily calorie consumption by about 440 kcal. This happens because proteins are digested more slowly, which increases the period of satiety.

Give preference to lean meats such as poultry and fish. Prefer grilled or boiled preparations to oil-fried preparations. A good tip is to include oilseeds in your diet, as they are rich in protein and polyunsaturated fats.

invest in vegetables

It is common in winter for people to leave leaves, vegetables and fruits aside. However, it is extremely important that these foods are included in the meal. In addition to containing minerals and vitamins, vegetables are also rich in fiber, which increases satiety, reduces fat absorption and improves intestinal transit.

A good way to prepare vegetables is to steam or saute them. In this way they are warmed up and become more interesting to eat. Be careful with preparations such as purées and soufflés, as they usually contain a lot of fat and cream. Fruits can also be used to replace sweets made with refined sugar. Instead of using fatty creams in cakes and pies, use fruits like strawberries, apples and even bananas. Another tip is to bake the fruits in the oven and sprinkle with cinnamon, honey or brown sugar.

Don’t forget the teas

Teas are important allies of the diet. In addition to warming the body, many teas accelerate metabolism and fight free radicals. Some particularly important teas are green tea , black tea , ginger tea , hibiscus tea and herbal teas (mint, boldo, dandelion, etc…).

hydrate the body

In addition to drinking vegetable teas and soups, it is important to keep hydration high during the winter. The tendency is for people to feel less thirsty due to little perspiration. Meanwhile, drinking lots of water is key to keeping metabolism accelerated and body hydrated.

Water, in addition to helping with the weight loss process, hydrates the body, preventing dry skin and hair, common during winter. Often what we think is hunger is actually thirsty and can be easily remedied with a glass of water. Drinking fluids also hydrates and lubricates the upper airways that are exposed to cold winter air. Hydration of the trachea and throat helps to avoid respiratory diseases such as flu and colds .

practice physical activities

Nothing warms the body more than physical exercise. The practice of sports, in addition to helping to eliminate unwanted kilos, increases metabolism and helps keep the body warm for a long time.

Choose your favorite activity to facilitate adherence and get out of the common winter sedentary lifestyle. Studies show that the greater the muscle mass, the easier it is to burn fat. In addition, muscles are rich in mitochondria that are responsible for the body’s metabolism and for generating heat even at rest.

Final considerations

Although it is difficult to maintain a healthy diet and exercise during the winter, there are many advantages for the body to maintain non-sedentary habits. And don’t forget that winter only lasts 3 months and right after the warmest seasons of the year come.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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