So you’re ready to get started to fall off: you are determined to change your lifestyle, go to the gym, adopt healthier habits, eat cleaner and get enough sleep. Maintaining a healthy weight and losing pounds in the winter can be especially difficult. But according to Dr Rakesh Gupta, senior consultant in internal medicine at Indraprastha Apollo Hospitals, several effective strategies can help. Also read | Winter Foods to Boost Your Health and Keep the Cold Out: Why You Should Be Eating Garlic, Ginger, Eggs, Spinach and More
If exercising outdoors in the winter isn’t appealing, develop an indoor exercise routine. (Blast)
Diet tips to integrate into your lifestyle
“Concentrate on warming up first, nutrient-rich foods that satisfy hunger while supporting weight loss. Consume hearty soups and stews packed with vegetables, lean proteins and legumes. These filling meals provide essential nutrients while keeping calorie counts reasonable,” he says.
Training tips to follow
Stay active despite the cold weather. If outdoor exercise isn’t appealing, Dr. Rakesh Gupta suggests developing an indoor exercise routine. Consider yoga, bodyweight exercises or taking online fitness classes. “Even simple activities such as climbing stairs or dancing to music can help maintain metabolism. Consider investing in basic home exercise equipment such as resistance bands or dumbbells,” he says.
Try baked sweet potato instead of regular fries.
How to eat smart
Another tip? Manage winter cravings intelligently. Instead of fighting the natural craving for comfort foods, create healthier versions of winter favorites, suggests Dr. Rakesh Gupta. Try baked sweet potato instead of regular fries, or make hot chocolate with unsweetened cocoa powder and a natural sweetener, but keep portions controlled and conscious.
Ensure daily fluid intake
Hydration remains crucial in winter, although we often forget to drink enough water when it’s cold. Dr. Rakesh Gupta says, “Warm water with lemon, herbal tea and clear broth can contribute to daily fluid intake while providing warmth. Good hydration helps distinguish true hunger from thirst.”
Keep healthy snacks on hand, such as roasted nuts, sliced vegetables or fruit; even makhana is a great snack option. (Blast)
Be mindful of emotional eating
Combat seasonal affective disorder (SAD), which can trigger emotional eating. “Maintain a regular sleep pattern, expose to natural light if possible and consider using a light therapy lamp. Regular socializing, even virtually, can help prevent isolation-induced snacking,” says Dr Rakesh Gupta.
Shopping tips
He adds that you should plan meals in advance to avoid impulsive food choices. Keep healthy snacks on hand, such as roasted nuts, chopped vegetables or fruit. When grocery shopping, focus on the perimeter of the store, where fresh, unprocessed foods are typically found, says Dr. Rakesh Gupta.
“Remember that weight loss should be gradual and sustainable. Aim for lifestyle changes that can be maintained in the long term, rather than extreme measures. Small, consistent steps toward better habits often yield better results than drastic short-term changes,” he adds.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor if you have any questions about a medical condition.