When winter comes, many people often look for dishes that bring a warm, comfortable feeling. The cravings for fatty, hot dishes increase and sometimes the desire to eat more than usual becomes uncontrollable.
According to Dr. Lavleen Kaur, chief nutritionist and founder of Santushti Holistic Health (India), cravings in winter are not just a habit. When its cold, your body needs more energy to stay warm, and your hormones and mood also change, making you feel hungrier.
Lack of sunlight in winter can also affect mood, making many people want to eat hot, nutritious dishes that are pleasant.
Why do we feel hungrier in winter?
In cold weather, the body needs more energy to maintain body heat. When body temperature drops, the body has to produce more energy, leading to increased hunger and cravings, explains Dr. Kaur.
In addition, there are two other important factors:
Dehydration: In winter, many people drink less water, making it difficult for the body to distinguish between thirst and hunger. About 70% of the body may be dehydrated in cold weather.
Hormonal changes: During the winter, hormones in the body change, increasing hunger and reducing the ability to recognize fullness, making it more difficult to control your appetite.
Mood and eating habits in winter
Dr. Lavleen Kaur says that lack of sunlight and gloomy air in winter can reduce serotonin, leading to depression or stress. In these situations, the brain often responds by craving sweet or fat-rich foods to improve mood. At the same time, exercise is reduced when people are indoors more, making weight gain easier.
How to deal with winter cravings
Instead of fighting all cravings, experts recommend applying a balanced and smart approach:
Prioritize protein and fiber: Start your day with fruit, nuts or protein-rich salads to help you feel full longer, avoid eating too much starch.
Drink enough water: Dehydration is often confused with hunger. Drinking warm water or herbal tea with ginger, turmeric, cinnamon, basil helps keep you warm and support metabolism.
Control your portion sizes and enjoy consciously: x x xiao xiao your favorite food, but don't make it a daily habit.
Exercise regularly: Short walks, stretches, yoga or homework help burn calories and maintain metabolism.
Why is a harsh diet ineffective
Fasting or adopting an accelerated diet in winter can be counterproductive, leading to fatigue, loss of nutrients, muscle atrophy and often causing weight gain when returning to normal diet. Small, sustainable changes combined with a balanced diet help control appetite more effectively.
Simple weight loss plan for winter
Stay warm and drink enough water throughout the day.
Start your meal with fiber and protein for a faster feeling of fullness.
Do light exercise, even indoors, 2030 minutes a day.
Choose warm dishes in moderation, balancing with self-cooked nutritious meals.
Using spices and seasonal foods such as ginger, turmeric, cinnamon helps stabilize energy and improve mood.
