5 ways to prevent the risk of weight gain in winter

Staying home more, eating more and moving less are some of the reasons why weight gain can be so common during the winter months. However, maintaining a healthy diet and lifestyle during the winter is essential to not only managing your weight but also your overall health.

Here are some ways to prevent unnecessary weight gain during winter.

1. Eat a high-protein breakfast

Many people eat breakfasts that are high in carbs and low in nutrients, including sugary cereals and toast. Studies show that eating a high-protein breakfast can help control appetite, food intake, and may reduce snacking later in the day. Egg breakfasts, in particular, can help with weight loss if needed.

2. Reduce stress

Cortisol and other stress hormones work to control food intake and energy expenditure. In particular, stress hormones are known to increase the consumption of foods high in fat and sugar, especially in women.

High levels of stress can lead to weight gain in the central region in particular (known as visceral fat, which carries many health risks). Therefore, reducing stress is important for long-term weight management and health. Eating a healthy diet, limiting caffeine and alcohol, and getting good sleep are important factors to take seriously.

3. Stop counting calories and eat a varied, rich diet instead.

Research has shown that dieting or calorie restriction does not lead to long-term weight loss, but instead increases cortisol levels and stress—two factors known to cause weight gain. Instead of fixing your calorie intake or restricting yourself to the point of feeling deprived, focus on eating whole, nutrient-dense, unprocessed foods.

Increase your intake of fruit and at least five servings of vegetables each day. Prepare varied, creative meals with good quality proteins such as eggs, nuts, fish, seafood, lentils, beans, organic meat, quinoa and tofu.

4. Take care of intestinal bacteria

There is growing evidence that beneficial gut bacteria are involved in weight control. It appears that the gut flora of an obese person is different from that of a normal person and that probiotic supplements may improve the gut flora and may promote weight loss.

5. Have fun exercising

Moving more is the key to maintaining a healthy body weight. It doesn’t necessarily mean that we have to go to the gym for a few hours to run. We can choose many suitable forms of exercise from yoga, swimming, dancing, martial arts… Exercising with friends is also a suggestion to improve health, not only to exercise the body but also to bring laughter, joy and motivation to ourselves.

According to Dantri