Avoid excess kilos in winter!

Posted on wellness

In winter, we usually gain weight in the form of excess fat. So how can this be avoided?

Our shorts and bathing suits are gone, our bodies covered. Did you extra rolls on your stomach noticed? Did you hide it under a wider sweater? We usually gain 1-2 kg (2-4 pounds) in winter. Why is that so?

In most cases, people feel the need to eat more to maintain their body's warmth. Unfortunately, white adipose tissue (the fat that is under the skin) stores energy, while brown adipose tissue (this is what we have since birth) burns calories to warm the body. When gaining weight, only white fat is stored.

You can find reasons below for why we gain weight and Advice on what you can do differently this winter:

1.When it's dark and cold We tend to stay home and surf the Internet. It's fun watching favorite shows and snacking on snacks. So look for snacks that won't cause fat tissue growth — a healthy cucumber or carrot sticks dipped in spiced or flavored yogurt, or roasted zucchini strips.

2. In winter, we tend to fatter, sweeter and more calorie-rich food to choose. Our mood is also worse when it is dark and cold, so snacks quickly satisfy our cravings and make us feel better.

3rdThe winter weather doesn't encourage us to go shoppingSo what do we do when the refrigerator is empty? “Let's order something!” Unfortunately, this rarely offers healthy food such as lean meat with brown rice and salad. It's mostly things like pizza, burgers, or Chinese food. How do you avoid this scenario? Keep a stash of brown rice, beans, peas, and lentils in the pantry and lean chicken breasts in the freezer. Cook them, add healthy sauce from your pantry or salt and pepper with olive oil, mix with a bit of mustard and voila! - You've got a healthy meal. No more excuses!

4thEating foods that contain lots of simple carbohydrates (chocolate bar, white bread), leads to a sudden drop in blood sugar levels, which triggers the desire for the next snack. Remember that! It'll help you eat a healthy snack next time.

5thEat more protein and healthy fats! This energy source does not allow your insulin levels to fluctuate, so you can lose weight naturally. Eat lots of zinc-rich meals, such as meat and fish, eggs, olive oil, nuts, and lots of vegetables — avoid simple carbohydrates.

6thIt's already dark when you go home after work. You may have planned training, but you postpone it until “tomorrow.” Unfortunately, we train less in winter than in summer. It's darker, colder, and we have less energy. To maintain a good level, choose activities that you like the most. You don't have to choose tens of kilos when doing bench presses in the gym. Choose groups you can join and go with a friend so you can support each other.

7.Drink less coffee in coffee shops. Since it is colder outside, we often choose a hot latte macchiato or mocca, usually with cinnamon or cream and sweet syrup. Tons of useless calories!

8thGet outside! Low levels of vitamin D (this is also associated with lower calcium levels because you need vitamin D to absorb calcium) results in faster weight gain. Dress warmly and go for a walk when the weather is good. Another solution — take vitamin D and calcium supplements.

9thGood sleep is important! Research has shown that lack of sleep leads to weight gain. The body has higher levels of cortisol, which results in higher blood sugar levels. At night, when insulin should not be excreted into the blood (in response to blood sugar), our body converts the energy (from sugar) into fat, i.e. into the body's reserves. So turn off the TV and go to bed!

The season is already changing — adjust your eating habits to enjoy this time of year instead of gaining weight! If you have any more questions or need ideas, contact our nutritionists or personal trainers.

Ewa Trusewicz
Nutritionist
Holmes Place Poland

Posted on wellness