It’s winter, the weather is colder, the winter festivities are everywhere and it seems that at the centre of it all is food. Do you find yourself eating more during the winter and the associated holidays? Biologically, some scientists say that it is one of our primitive impulses to store food for the winter, leading to potential weight gain. It seems that many complain of this ‘inevitable’ weight gain. So if you are one of those facing annual gains, don’t worry, we will be looking into the reasons for why this may happen and how we can prevent the unwanted weight.
Firstly, we have to understand that the weather is colder, therefore we are generally triggered to do one of the two usual actions: either cover up with another layer or eat something to keep us warm. As our internal body temperature drops and we burn more calories to stay warm, our bodies are more inclined to eat more food to burn more calories for heat. Due to the colder weather and shorter days, we are also more inclined to stay indoors and possibly forego our workout routine. The winter holidays even push that further as the festivities make us feel we want to move less, stay at home and enjoy the holiday season with family, friends and food.
You might find it hard to believe, but even during the winter our bodies are sweating, especially when we are burning more calories to keep ourselves warm. Not only do we sweat, our bodies are known to confuse dehydration with hunger, leading us to overeating. Nonetheless, the cold may make your body temperature drop and your body might read that as hunger, but always keep in mind that you might actually be dehydrated. Water is a crucial during the winter season as it helps maintain and improve metabolism and keep your appetite on the right track. (Tip: incorporate more hot teas and broth based soups.)
Aside from the cold, one of the most significant reasons for gaining that unwanted winter weight is due to people already telling themselves that they will gain weight during the winter season, leading to negativity and the wrong mindset going into the holidays. You should be entering the festive season with a positive mindset, not projecting and assuming the worst and allowing your negative thoughts to take over. Allow your mind and body to align with the positivity to eventually help you choose your food wisely.
How can we stay or get on track?
Most importantly, we have to really dive deep into ourselves and understand the benefits of self-motivation, self-control, self-discipline, a positive mindset, positive thinking, and self-coaching (mind and body). Keep away from the winter blues. Try to not allow your mind to fall into that pattern where you are feeling down, leading you to eat more to compensate for those negative feelings. Food should not be your main source of comfort. (Tip: Don’t keep much junk readily available; out of mind, out of sight.)
Secondly, we have to learn to eat mindfully; eat clean and until you are satisfied but not until you are full. The mind and body need a minute to align themselves, so give them the opportunity to understand that you are satisfied. You don’t have to feel full, even if it is the holidays. On a separate note, try cooking more at home where you can control your food and keep moving. Don’t forget the principles of portion control, yes it’s the holiday and there is so much blessed goodness going around and available, but keep your mind in check, keep telling it why you are controlling your portions, let it be a permanent change.
When it comes to food, aim for the following:
Protein: eggs, lean meat, chicken, fish, lamb, yogurt, legumes, nuts and seeds
Carbs: oats, brown rice, multi-grain products, and vegetables
Fats: avocados, olive oil, tahini, nuts and seeds
Fibre: Increase your fibre intake to make sure your bowel movements are optimised by incorporating whole grains, fruit, veggies, legumes, nuts and seeds.
Lastly, workout at home if you are not inclined to leave, make it a family affair, invite over friends, stretch or do a quick routine as you wait for your food to cook or as you are watching your favourite show. There are no excuses, you can find a way to get moving at home if you really want to, and if you have to, schedule it into your planner or calendar.
*The author is a wellness advocate and influencer @keys2balance.
Reem Abdulrahman Jassim al-Muftah
