8 ways to lose weight in winter

Winter is a difficult time for your weight. Nobody wants to go for a run in Baltic conditions, and comfort food offers an easy escape from the misery of the cold outdoors.

However, a few strategic adjustments can make it possible to shed those extra pounds even during the colder months. 

Here are 8 effective ways to help lose weight in winter:

1. Indoor workouts

When outdoor activities aren't feasible, indoor workouts become an excellent alternative. Join a gym or take fitness classes like Yoga, Pilates, or spin classes. If the gym doesn’t appeal to you, there are numerous online resources and apps that offer guided home workouts. Mixing cardiovascular exercises, strength training, and flexibility workouts helps maintain a balanced fitness routine.

2. Mindful eating

Eating in winter is more focused on how it makes you feel - rather than satisfying a physical need. That big bowl of pasta is all the more appealing when it’s approaching zero degrees. Instead, plan meals and focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Soups and stews can be hearty and healthy - an easy respite from the wintery conditions. Include plenty of fibre and protein to keep you feeling full and satisfied.

3. Stay hydrated

You might drink less in winter as you’re less likely to feel thirsty, but the recommended daily intake of water isn’t based on the season. Staying hydrated is crucial for weight loss, even when it's cold outside. Some research even suggests it helps burn calories. In a study¹, overweight participants who drank an extra 1.5 litres of water daily lost an average of 1.44 kg (3.17 pounds) over eight weeks. Their BMI and body fat also showed significant reductions. 

Aim to drink at least eight glasses of water daily. For a seasonal touch, consider warm beverages like herbal teas, which can keep you hydrated and warm.

4. Manage stress

Winter can be stressful due to holidays and shorter days, leading to emotional eating and weight gain. It's easy to feel like time slips away when you wake up before dawn, rush off to work in the dark, and then leave only to find the day has vanished into night. Adequate sleep is also vital, as lack of sleep negatively impacts metabolism and hunger hormones.²

5. Avoid sedentary habits

As the cold weather sets in, it can be tempting to retreat under a blanket and stay indoors, but this often leads to increased sedentary behaviour. To counteract this, make a conscious effort to move regularly, even when you're cosy inside. Setting a timer to remind yourself to get up and stretch or take a short walk every hour can be helpful. If you work from home, consider incorporating standing or walking meetings into your routine. By staying active, you can find a way to stay warm and healthy during the winter months.

6. Plan ahead for festivities

The festive season can be challenging for weight loss. Plan ahead by making healthier versions of favourite dishes and controlling portion sizes. Enjoy treats in moderation but balance them with healthier choices and physical activity.

7. Embrace seasonal activities

Staying active in winter is easier with seasonal sports. Skiing, snowboarding, and ice skating provide fun and effective workouts. These activities burn calories, improve cardiovascular health, and enhance muscle tone. They also offer a great way to enjoy the winter scenery outdoors.

8. Stay motivated

Set realistic goals and track progress to stay motivated. Joining a weight loss group or finding a workout buddy provides support and accountability. Shared discomfort in the cold can be a bonding experience. After all, those people braving the sea on blustery winter mornings must be getting something out of it. There are also plenty of ways to regain motivation, such as celebrating the small wins or getting support from a friend or professional if you’re struggling.  

The numan take

You don’t have to take a break from your goals just because it’s winter. Incorporate these strategies to make losing weight achievable and even enjoyable. Embrace the season rather than letting it curtail your weight loss efforts.

References

1. Vij, V. A., & Joshi, A. S. (2013). Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. Journal of clinical and diagnostic research : JCDR, 7(9), 1894–1896. https://doi.org/10.7860/JCDR/2013/5862.3344

2. E., Efthymiou, D., Zoumbaneas, E., Popescu, C. A., & Vassilopoulou, E. (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, 14(8), 1549. https://doi.org/10.3390/nu14081549