Extra Pounds in Winter: Where Do They Come From?
One of the key reasons for weight gain in the fall and winter is reduced physical activity. Days are significantly shorter, it gets dark quickly outside, and the cold weather doesn’t encourage long walks or jogging. Most of us prefer to spend our free time under a blanket, watching our favorite TV shows.
Repeating these activities can lead to weight gain. To prevent excess weight gain, just 30 minutes of exercise at home can help. This could include walks, treadmill jogging, or any exercises done on a mat.
How Not to Gain Weight in Winter? The Key Is a Proper Diet
Providing the body with essential nutrients plays a crucial role in avoiding unwanted weight gain during the autumn-winter season. A diet rich in vegetables, fruits, dairy, and meat — which provides omega-3s, vitamins C, A, and E, calcium, magnesium, and potassium — will boost our immunity.
To shed unwanted weight, it’s essential to gradually reduce the intake of excess carbohydrates. This will help reduce drowsiness and sluggishness, enabling minimal physical activity. It’s also helpful to cut back on white bread, buns, and potatoes.
If we’re spending evenings in front of the TV, we should limit snacks like chips, pretzels, cookies, and chocolate. Healthier options for relaxing snacks include frozen blueberries, an apple, or freshly squeezed juice from fruits and vegetables. Cutting out processed foods from the daily diet can also prevent winter weight gain.
Read also: 5 Worst Times to Weigh Yourself: The Scale Will Show More Than You Actually Weigh.
Why Do We Gain Weight in Winter? Lack of Sunlight Is One Reason
Alongside proper daily physical activity and a well-balanced diet, it's also essential to get enough vitamin D. In the autumn and winter, reduced sunlight can negatively affect our weight. Vitamin D is one of the essential vitamins for proper functioning.
With a deficiency, appetite and the temptation to snack between meals can increase. According to research conducted by Dr. Luisella Vigny at the University of Milan, adequate levels of vitamin D accelerate fat burning. A study group of obese individuals who didn’t take vitamin D lost weight much more slowly.
Excess Weight and Immunity: Are Extra Pounds a Problem in Winter?
For years, it’s been commonly believed that gaining weight in winter is natural and that our body needs this to protect itself from illness. The truth, however, is different. Fat tissue plays a significant role in immunity.
Researchers at the Garvan Institute of Medical Research in Sydney found that excess fat tissue, especially around the abdomen, increases the number of inflammation-promoting cells. These cells contribute to the development of various serious conditions, including diabetes, coronary heart disease, and cardiovascular diseases.
But that’s not all! Researchers analyzing individual cases believe that reducing calorie intake has a positive effect on the immune system. This leads to the conclusion that both obesity and excess weight are particularly harmful to health, and additional pounds in autumn and winter may weaken immunity rather than strengthen it.
The author of the article is Magdalena Siraga, a journalist at Gazeta.pl.
