Using mindfulness, exercise, and integrating healthy options in the diet, according to experts in weight reduction, one may fight the impulse to eat more during the winter.
The combination of winter, the Christmas season, and increased hunger can be fatal. It can cause you to gain too many pounds and throw off your weight loss plans, increasing your risk of developing chronic conditions like diabetes, high blood pressure, fatty liver disease, and coronary artery disease, to name a few. As the temperature drops, our appetite rises and we take more unhealthy snack breaks. Additionally, because we are spending time with family and may not be motivated to follow our diets, we tend to eat more during the holiday season. As we consume more junk food, our desire to consume more of it increases as well. This vicious cycle causes us to feel increasingly bad about our dietary decisions. Experts assert that one using mindfulness, exercise, and combining high protein and high fibre food alternatives in meals will help you limit the impulse to eat more throughout the winter.
"Our palettes expand as the days become shorter. Winters tend to enhance our appetites for the most part. Our body temperatures drop as a result of the colder weather, which stimulates our appetites. This is because eating promotes the production of internal heat, which raises body temperature. To be warm and protect ourselves from the bitter cold, we turn to calorie-dense food, which quickly leads to weight gain. Another factor contributing to those constant food cravings in the winter could be drinking less water and moving less than necessary throughout the day. Fighting your desires is the first step in preventing weight gain in the winter "says Kanika Malhotra, founder of Health Astronomy and a nutritionist with a focus on weight loss.
DOs
1: Drink additional hot beverages and water
During the winter, make sure you're drinking up to 3 litres every day. We occasionally mix up hunger with thirst. Less water consumption throughout the winter is one of the reasons you could feel hungry. One is encouraged to drink a lot of liquids, including detox water with fruits and mint, chamomile tea, and green tea, which will also improve digestion.
2.Moving more
Undoubtedly, exercise helps to warm up the body. Regular exercise will help you avoid gaining the extra layer of fat that would result from overeating as well as the winter chill. As you continue to exercise, you'll feel your hunger decreasing.
(3) Add chia seeds.
Chia seeds that have been soaked expand when added to water or a smoothie. As a result, after consumption, it will also keep you satisfied for longer. They are high in fibre and aid in preventing overeating.
4. Snacks and foods high in protein
Eat a high-protein, high-fiber snack in between meals, such as low-fat cheese on toast with eggs or avocado or some peanut butter on an apple. One can savour hearty and delectable soups in the evening. Healthy snacking will support your body's natural thermoregulation system and keep you warmer. The longer we stay warm, the less food we eat.
5. Use desi ghee in your cooking.
Not all fats are harmful. Desi ghee is a good source of fat. Make sure to top dishes like flatbread, dals, and curries with ghee. Ghee will increase your energy levels and assist in regulating body temperature.
DONT'S
1. Refrain from letting your mind rule your actions.
Everything is in the mind. You cannot expect food to run to you. Making excuses about the weather will only cause you to gain weight throughout the winter.
2. Limit alcohol consumption
Drinking alcohol makes you more likely to consume a larger meal even after your primary meal. Additionally, drinking alcohol encourages unneeded between-meal nibbling. After a few drinks, your body craves salty and fatty foods, increasing your overall calorie intake.
3. Avoid skipping meals.
When you skip a meal, hunger feelings strike quickly, causing you to overeat. They also cause migraines and severe headaches. The worst thing you can do to yourself is skip meals. Eat a warm, healthful breakfast first thing in the morning to stave off hunger until noon. Incorporate nuts into your diet to stay warm and satisfied.
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