6 tips that will help you get through the winter without gaining weight

Winter is considered by many to be the season when weight gain is almost inevitable. Indeed, studies indicate that people tend to gain an average of one kilogram between the months of November and January – weight that does not always disappear with the arrival of spring. However, experts point out that this increase is not destiny. Maintaining a number of basic habits can help prevent the accumulation of excess weight even in the cold season.

In winter, many tend to consume more food high in calories, sugar and fat. Nutritionists recommend focusing on whole and nutritious food – vegetables and fruits, whole grains, lean protein and healthy fats. A combination of foods high in fiber and protein helps to feel full and reduces unconscious eating. Winter foods such as soups, stews and casseroles can be a healthy solution, as long as they are based on natural ingredients and are not high in salt and fat.

The cold and darkness cause a decrease in physical activity. Experts recommend maintaining a regular routine of activity, even if it is done indoors: walks, short strength training, yoga or online fitness classes. The general recommendation is at least 150 minutes of moderate activity per week.

In winter, the feeling of thirst decreases, but drinking a lot of water or unsweetened infusions helps to control the appetite and reduces the consumption of unnecessary calories.

Periods of stress, lack of daylight and mental stress increase emotional eating. It is recommended to combine relaxing activities such as walking in daylight, meditation or time with family and friends.

Lack of sleep affects the hormones of hunger and satiety and may lead to weight gain. Maintaining a regular routine and good sleep quality is considered a key component in preventing obesity.

Doctors emphasize that extreme and fast trends do not contribute to real fat loss. If necessary, seek professional advice and avoid treatments or medications without medical supervision.