Struggling to Shed Pounds During Winter's Cold Grip
Maintaining a Healthy Diet During Winter: Expert Tips for Weight Loss and Managing Cravings
As the winter season approaches, it's natural to crave comforting, calorically dense foods. But with the right strategies, you can enjoy warm, nourishing meals that support weight loss and promote overall health.
Natalie Thompson, a certified nutrition specialist and wellness coach at UR Medicine's Center for Employee Wellness, offers some valuable advice on navigating winter cravings and achieving weight loss goals.
Choose Weight-Loss-Friendly Winter Foods
To keep you feeling full and satisfied, Thompson recommends incorporating low-calorie, high-fiber foods into your meals. Some excellent options include kale, sweet potatoes, Brussels sprouts, oats, beets, and lentils. These nutrient-dense foods are not only filling but also rich in antioxidants, making them ideal for winter meals.
Increase Protein Intake
Protein is essential for promoting satiety, reducing cravings, and supporting metabolism, especially during the colder months when energy expenditure changes. Thompson suggests including protein-rich foods like chicken, fish, beans, tofu, Greek yogurt, or lean meats in your meals.
Warming, Calorie-Appropriate Foods
To meet your increased energy needs during winter without overeating, Thompson recommends incorporating starchy root vegetables, whole grains, legumes, nuts, and seeds into your diet. Spices such as mustard, black pepper, and ajwain can help increase body warmth and aid digestion.
Stay Hydrated
In the colder weather, it's easy to forget to drink enough water. Thompson advises drinking 8-10 glasses of water daily to stay hydrated, as winter dryness can mask thirst and lead to overeating.
Adopt Healthy Lifestyle Habits
Maintaining consistent sleep schedules, exposure to daylight, and outdoor physical activity can help regulate your circadian rhythm and mood, which in turn influence appetite and energy levels.
Modify Favourite Meals
To reduce unnecessary calories and cravings, Thompson suggests modifying favourite meals by reducing processed ingredients, unhealthy fats, and excess meats, and favouring plant-based and whole-food options.
By focusing on seasonal, filling foods, balanced nutrients with adequate protein and fiber, mindful eating, and maintaining physical activity and mental well-being, you can effectively overcome winter cravings and support weight loss goals.
For those interested in learning more about food choice and its impact on chronic disease risk, the Center for Community Health & Prevention offers a free eight-week program called Promote HEALTH. And remember, setting New Year's resolutions and making lifestyle changes can be a great way to kickstart your health journey.
[1] Kale chips can be a healthy, crunchy snack alternative to traditional fried snacks. [2] Protein promotes satiety, reduces cravings, and supports metabolism, which is beneficial especially in colder months when energy expenditure changes. [3] Spices such as mustard, black pepper, and ajwain can help increase body warmth and aid digestion. [4] Maintaining consistent sleep schedules, exposure to daylight, and outdoor physical activity can help regulate your circadian rhythm and mood, which in turn influence appetite and energy levels. [5] Modifying favourite meals by reducing processed ingredients, unhealthy fats, and excess meats, favoring plant-based and whole-food options to reduce unnecessary calories and cravings.
- Incorporating kale chips, a healthy and crunchy snack alternative, can help manage cravings during the winter season.
- To promote satiety, reduce cravings, and support weight loss during the winter, consider increasing protein intake through foods like chicken, fish, lentils, or Greek yogurt.
- For warm, calorie-appropriate meals during winter that aid digestion, try incorporating spices such as mustard, black pepper, and ajwain along with starchy root vegetables, whole grains, legumes, nuts, and seeds.
