Weight Management During Winter
A review article by
We Indians get more scope for comfort during winter. We enjoy the winter chill in the morning and evening, warmth of the sun after heavy lunch and coziness of the blanket in the night.
Our ancestors were mainly hard-working farmers and this winter comfort and relaxation were very much needed for them to refresh themselves. It helped them to gain strength for their back-breaking farming works throughout the year. It is applicable for the lives of today’s farmers also.
Winter in Urban Areas
But lifestyle of modern urban people is widely different from our ancestors and the rural people. Mostly they don’t need to do too much physically demanding works. Obesity is a common lifestyle disease among them.
During winter they tend to gain more weight due to :
- The lethargy for body movement.
- Easy availability of high calorie fast foods. City food marts are overflowed with Christmas cakes, cookies, warm kababs, biriyani etc.
Higher Metabolism in Winter
But mostly people are unaware of the fact that metabolism rate in human body becomes higher in winter compared to summer.
The body burns brown adipose tissues (BATs) to generate heat by burning calories. BATs are one type of fat and they become more active in chilly winter. People with higher muscle mass can burn more BATs.
Thus outdoor activities, like walking, jogging, free hand exercises help to reduce body weight faster during winter compared to summer.
How to Maintain Body Weight in Winter?
To maintain proper body weight during winter cold, one must have a commitment to the following things:
- Regular Physical Exercise: Don’t waste your free time at the morning or evening through cuddling up inside blanket. Regular jogging, walking, playing games or any other type of exercise helps to prevent extra weight gain in this time. On the other hand overweight people can shed their extra weight more easily during winter compared to summer.
- Healthy Diet: Winter gifts us a variety types of vegetables and fruits. It helps us to make food rich in fibre, minerals and vitamins. We should consume less carbohydrates and fat.
Winter comes with various festivals like Christmas, new year, sankranti etc. Modern citizens of India celebrate almost all of them irrespective of their religion. We should learn to resist us from delicious but high fat and carbohydrate containing festival foods.
Why Weight Management is Important in Winter?
Mostly during winter people suffer from cold, flu, pneumonia etc. But there is very less awareness regarding other health issues.
Winter’s Silent Culprits: Blood Pressure and Cholesterol
Studies have shown that blood pressure and cholesterol levels can surge during the winter months, leading to an increased risk of serious health conditions. The incidents of stroke and heart diseases reportedly spike by approximately 30% when the temperatures drop. The combination of lethargy and unhealthy eating habits often contributes significantly to these alarming statistics.
Taking Action for a Healthier Winter:
- Stay Active: Counteract the winter lethargy by incorporating regular physical activity into your routine. Whether it’s a brisk walk, indoor exercises, or joining a fitness class, staying active helps improve circulation, maintain a healthy weight, and keep the heart in good condition.
- Mindful Eating: While indulging in winter treats is part of the season’s charm, balance is key. Opt for nourishing, well-rounded meals that include a variety of fruits, vegetables, and whole grains. Limit the intake of processed and high-fat foods to maintain a heart-healthy diet.
- Regular Check-ups and Update in INIGIMA: Don’t neglect your health check-ups during the winter months. Regular monitoring of blood pressure and cholesterol levels allows for early detection and management of potential issues, reducing the risk of severe health complications. Most importantly Recording your Blood Pressure and Blood Sugar in the INIGIMA Deep Data Profile can help you to estimate the risk levels.