With the winter months when the weather gets dark and cold early, the number of people who say “I want to eat something sweet”, “I woke up with the desire to eat hot pastry” or “I can’t control my weight these days” is increasing. Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Ezgi Hazal Çelik states that when she spends less time outside in winter, decreases physical activities and changes nutritional habits, weight gain accelerates and says, “It is possible to reach ideal weight if you are aware of these factors and take precautions.” Nutrition and Diet Specialist Ezgi Hazal Çelik explained the 7 factors that pave the way for winter weight gain and ways to overcome them, and made important warnings and suggestions.
LOADING TO WINTER BEVERAGES
Drinks such as sahlep, boza and hot chocolate that warm our hearts are indispensable for cold winter days. However, these drinks can cause weight gain with their high calorie content. Ezgi Hazal Çelik, who recommends to avoid drinking more than one or two glasses of such drinks a week, said, “Be aware that the amount of oil seeds such as hazelnut, pistachio, almond, etc. and roasted chickpeas placed on drinks such as sahlep and boza, which are in great demand in cold weather, will also increase the amount of calories. Instead of these drinks, you can choose linden tea with ginger, coffee with cinnamon or warm milk with cocoa.”
WINTER DEPRESSION
We may feel more depressed and unhappy in the winter months when we benefit less from daylight. This mood; It can cause us to consume foods with high carbohydrate content such as chocolate, sugary foods, pastries, pasta, which increase serotonin levels, known as the happiness hormone, and make us feel good for a short time. Consuming foods with high sugar and carbohydrate content makes you want to eat more, but it can easily lead to weight gain. Turning to healthy foods and activities to balance brain chemistry will reduce the need for sugary foods.
INCREASED cravings to eat
In cold weather, we need more energy to maintain the decreasing body temperature and reach the normal level. The “I’m hungry” signal given by the increased energy requirement results in an increase in the desire to eat. It will be of great benefit if you make a habit of consuming sufficient water, meal order and a healthy diet with each food group for controlled food intake and to prevent an increase in the desire to eat.
INSUFFICIENT WATER CONSUMPTION
One of the important reasons for weight gain in winter is insufficient water consumption. Although the feeling of thirst decreases with the cooling of the weather, our body needs water. Insufficient water consumption can slow down digestive enzymes and intestines and cause weight gain. Stating that the feeling of thirst is mixed with hunger, it also makes it difficult to control appetite, Ezgi Hazal Çelik said, “An average of 2-2.5 liters of water per day is ideal. You can add spices and nutrients to warm water, such as cinnamon, cloves, balls of black pepper, ginger, that will increase your body temperature.”
REDUCTION OF MOVEMENT
In the winter months, when outdoor walks are shelved due to cold, rainy and windy weather, the decrease in physical activity also paves the way for weight gain. Ezgi Hazal Celik, who recommends walking for 30-45 minutes 3-4 days a week to prevent this, says that online exercise videos can also help gain exercise habits.
VITAMIN D DEFICIENCY
90-95 percent of vitamin D, which is of great importance in many metabolic processes in our body, is synthesized with the help of sunlight. Noting that it is necessary to be exposed to sunlight for 15-30 minutes in winter days, Ezgi Hazal Çelik said, “The foods containing vitamin D are the best; fish, liver, cheese, egg yolk, milk and dairy products. However, vitamin D is not a vitamin that can be taken in adequate levels through diet. Studies show that vitamin D deficiency is closely related to weight gain. If necessary, supplements should be taken with the recommendation of your doctor after the necessary examinations are made.
SNACKS
Nutrition and Diet Specialist Ezgi Hazal Çelik said, “The shorter days and the early darkening of the weather cause an increase in the time spent at home. As such, snacks can be overdone, which leads to weight gain. You can plan how you can spend your time on long winter evenings, and you can get away from the ‘doing nothing’ state that constantly pushes you to snack. While sitting in the evening, in front of the TV or working in your room, you can go out to the balcony from time to time, open the window of the room, and do stretching movements.