Gaining weight in winter is a problem we all face. However, we are not actually completely responsible for this weight gain. It is caused by many scientifically proven factors, including Vitamin D deficiency and temperature regulation, yet it is still our responsibility to prevent disappointment with our body when spring arrives. Let’s take a look at the reasons why we gain weight in winter and what we can do to prevent it.
Why Do We Gain Weight in Winter?
Lower temperatures caused by seasonal change: As the weather gets colder, our body puts up defense systems, like increased fat tissue to keep the body warm. Sweet cravings are particularly common, as they increase the body temperature by raising the blood sugar. Extra carbohydrates are also stored in the body as fat. That is why we consume foods high in sugars and carbohydrates in cold weather.
Eating foods high in calories to protect the immune system: In winter, foods such as molasses and honey are consumed more often. These foods do not only strengthen the immune system but they also bring in high calories. When they are eaten in excessive amounts, they bring in more calories than required and cause weight gain. For this reason, they should be eaten with caution and in controlled amounts.
Irregularities in sleep and sleeping late: Sleep deprivation and sleeping late increase food consumption. Sleep deprivation causes the hunger hormone “ghrelin” to be switched with the satiety hormone, “leptin”. The leptin hormone is present in very small amounts and the ghrelin hormone, in very high amount in sleep-deprived people. This is the reason why we tend to eat more and crave carbohydrate-rich food when we lack sleep. By regulating our sleeping patterns and getting 7 hours of quality sleep every day, we can rebalance our leptin and ghrelin hormones and avoid consuming excessive calories on winter nights.
Spending more time at home and doing more house visits: Most of us love to spend time in warm, cozy settings. Our outdoor activities and the time we spend outside decrease significantly in winter months compared to summer months. The social life in winter revolves around visiting people in their homes or getting together with them for meals in indoor settings. Home visits especially have been shown to lead to the increased consumption of sugar and carbohydrates. To manage our weight, we should go for healthier options when eating out, opt for grilled or baked foods, and have salads and whole-wheat snacks included with baked goods at tea parties.
What Should We Do to Avoid Weight Gain in Winter?
- Make sure you eat enough and have a balanced diet. Consume a balanced and sufficient amount of dairy products, meat, eggs, legumes, vegetables and oils, and bread and other grains.
- Drink 8 to 10 cups of water per day. If drinking water is difficult for you, try adding mandarin oranges, lemons, fresh mint, cinnamon or cloves to your water to enhance its flavor.
- Plan to have 3 main meals and 2 snacks per day.
- To balance your blood sugar levels and stave off the feeling of hunger, consume proteins with carbohydrates. Combining the consumption of fruits with the consumption of protein-rich foods, such as milk, yogurt, yogurt-based drinks, almonds, hazelnuts or walnuts, will balance your blood sugar.
- If you like snacking while watching television, try out healthier options.
- Do not forget to exercise. Mid-tempo walking for 30 minutes every day will be sufficient.
- Do not eat quickly. Put down your fork in between bites. Remember that it takes 20 minutes for the brain to receive satiety signals.
Healthy Snack Ideas for Winter
Fruits: You can choose healthy snack options, like fresh or dried fruits. Winter fruits are high in fiber, which helps you digest your food and to stay full for longer periods. Oranges, mandarin oranges, kiwi and grapefruit are packed with vitamins. High in antioxidants, pomegranates strengthen our immune system and increase bowel movements. Dried fruits are easy to consume and give us the energy we need throughout the day.
Milk and other dairy products: Rich in protein and calcium, dairy products keep you full for long periods. Probiotic yogurts and drinks are very good for the immune system during winter months and should definitely be consumed as snacks.
Oily Seeds: Seeds such as walnuts, hazelnuts and almonds are very nutritious, and they are rich in fiber, magnesium, zinc and Vitamin E. When consumed with fruit, oily seeds prevent blood sugar from rising too fast and keep you full for long periods.
Boza: Boza: One of the oldest traditional Turkish drinks, boza, is a non-alcoholic, slightly fermented drink made of maize, water and sugar. Due to its content rich in carbohdrates, protein and different types of Vitamin B, boza is an excellent source of energy for those who work at a high tempo, pregnant and nursing women, and athletes. 100 ml of boza contains 240 calories. In addition to containing carbohydrates and protein, boza is so rich in calcium, iron, phosphorus, sodium, thiamine, niacin and riboflavin that it is nicknamed ‘liquid bread”. Since it is fermented, boza contains lactic acid, which protects the stomach. It eases digestion and relieves gas pain. The cinnamon that is sprinkled on boza is also beneficial, as it regulates blood sugar.
Salep: Salep is a drink made of wild orchid flowers. It is consumed more often in winter. Sugar-free Salep with ground ginger and cinnamon on top can be a good snack. It is known to decrease stomach complaints and relieve coughs.
Herbal Teas: Drinking black tea and coffee is a cultural habit, however overconsuming these can cause anemia and sleep deprivation. As an alternative to black tea and coffee, linden, fennel, chamomile, and green teas or other herbal teas can be preferred. Green tea promotes an increase in hormones that make us feel full. A cup of green tea between meals can make you feel full for 2 to 4 hours. Also, using apples or quince, you can make healthy flavored drinks.
Snacks with Tea: As the weather gets colder and nights longer, we consume more tea. If we feel the urge to eat something with the tea, we should choose cookies with oats and dried fruit, dried chickpeas or breadsticks with whole wheat flour. However, do not forget that you should stop eating at least 2 hours before going to bed but continue drinking water.
