Cold weather and shorter days can create extra challenges in maintaining healthy habits during winter. We often spend more time indoors, move less, eat more rich and hearty meals, and indulge in comfort foods.
Studies have shown that there are 2 times of the year where seasonal weight gain commonly occurs; winter and the festive season (5). But winter weight gain doesn't have to be inevitable, and I want to share 5Â tips to help you stay healthy and on track with your goals this winter.
1) Balance Your Meals
Colder weather tends to stimulate our appetite, and there is a slight increase in calories needed by the body to support thermoregulation. With an increase in appetite and a decrease in overall activity, this combination can contribute to the pattern of seasonal weight gain. You can effectively balance your meals through the following:
Winter meals may be hearty and more calorie-dense with higher proportions of fat and carbohydrate. Adjust winter recipes to include more fibrous non-starchy vegetables, leaner cuts of meat, and low-fat dairy.
Bulk up your meals with plenty of green and colourful non-starchy vegetables eg beans, cabbage, kale, spinach, cauliflower, brussel sprouts, and zucchini.
Aim for a plate that's ¼ protein, ¼ starch, and ½ fibrous non-starchy veggies.
2) Stay Active Despite the Cold
Our motivation to exercise in winter can greatly diminish, however it's important to keep up with a regular exercise routine and make adjustments to increase comfort.
Shift early morning or evening walks to lunchtime walks if possible.
Make exercise a non-negotiable part of your routine, and schedule it into your week.
Do more indoor activities like home workouts, gym sessions, or exercise classes.
Use online workout videos for convenience in the comfort of your own home eg Get fit with Rick indoor walking workouts, or yoga with Adriene on You Tube.
3) Keep Comfort Eating in Check
Comfort eating in winter is commonly triggered by the cold, stress, or boredom. We receive a temporary feel-good sensation when we consume a treat food, however consuming frequent treat foods leads to more sugar, fat and calorie consumption which doesn't support our health goals.
Recognise and reflect upon your cravings before acting on them. Are they being driven by stress, boredom, hunger or comfort?
Divert your attention to another activity like drinking herbal tea, reading, journal writing, a creative activity like mindful colouring, or a short walk.
First have a drink of water or herbal tea when you are craving a treat, as dehydration can increase feelings of hunger and cravings.
4) Stay Hydrated
Dehydration is as common in winter as it is in summer.  We can lose hydration through our skin and breathing due to the drying aspect of cold air. We also feel less thirsty in winter, because blood flow is directed away from our extremities (hands and feet) to maintain our core body temperature. This creates a false sense of hydration and reduces our signals for thirst. One study found that cold exposure reduced thirst responses by up to 40% during rest and exercise (3).
Aim for 2-2.5L of fluids daily, including more warm liquids like herbal tea and broths.
Set reminders on your phone to drink water regularly.
Monitor your urine colour to assess hydration (light straw colour = hydration, darker yellow/brown = dehydration).
5) Get Your Vitamin D
Lower mood, motivation and seasonal affective disorder are common in winter, as we spend less time outside and obtain less vitamin D which is important for mood regulation, cognitive function and memory (1). Immunity tends to be lower in winter also, as vitamin D enhances our bodies ability to fight off infection and reduce inflammation (2).
In Australia, aim for 2-3 hours of sunlight per week in winter (or a few minutes daily in QLD and the NT). (4)
We obtain a small amount of vitamin D through diet. Include vitamin D-rich foods like egg yolks, liver, and oily fish (salmon, tuna, mackerel) into your diet.
Consider vitamin D supplements if your levels are low.
Being mindful of your habits throughout winter, will lead to you feeling your best and staying on track with your health goals by the time spring comes around.
Comment below if you found these tips helpful or if you have any questions. If you would like support with your health this winter book in a complimentary Health Strategy Session with me here
Yours in Health,
Kristy x
 References
Anglin RES, Samaan Z, Walter SD, McDonald SD. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry. 2013;202(2):100-107. doi:10.1192/bjp.bp.111.106666
Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406.
Kenefick RW, Hazzard MP, Mahood NV, Castellani JW. Thirst sensations and AVP responses at rest and during exercise-cold exposure. Med Sci Sports Exerc. 2004 Sep;36(9):1528-34. doi: 10.1249/01.mss.0000139901.63911.75. PMID: 15354034.
Healthy Bones Australia (2024). Vitamin D and Bone Health. https://healthybonesaustralia.org.au/your-bone-health/vitamin-d-bone-health/#:~:text=Healthy%20Bones%20Australia%20recommends%20a,risk%20of%20vitamin%20D%20deficiency
Maher C, Ferguson T, Curtis R, et al. Weekly, Seasonal, and Festive Period Weight Gain Among Australian Adults. JAMA Netw Open. 2023;6(7):e2326038. doi:10.1001/jamanetworkopen.2023.26038
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