Lose your weight this winter, and use the weather to your advantage with our winter weight loss diet plan for Indians! Winter is the perfect weather to stay a bit longer in your blankets and gives millions of reasons to not leave your cozy bed. Performing daily tasks becomes so difficult that exercising has the least priority. Losing weight is challenging as the temperature dip makes outdoor activities less appealing, and the desire to consume warm comfort foods increases. Thinking of weight loss during winter seems impossible. But, a mindful approach can help us use winter to our benefit in losing weight.
Why winter is the best season to lose weight?
Is it possible to lose weight in the winter season? There is a myth that in winter you cannot lose weight. In fact, during winter, the body has a high metabolism to match the body’s temperature with the outside temperature. The body requires a constant supply of fuel to keep the body’s temperature high. An appropriate workout regime with a calculated diet will do wonders in your weight loss journey.
Winter Weight Loss Diet Tips
Here are some top weight loss tips for winter weight loss. These tips are not only easy and practical to follow but also assure weight loss and positive benefits on overall health.
Top 10 Tips to Follow for Winter Weight Loss
Low temperatures make our body a bit lazy and hence make outdoor workouts difficult. You can try working out at home. Try high-intensity interval training workouts with the help of YouTube videos. Alternatively, join a gym, or practice pilates or yoga. Work out at least 45 minutes to 1 hour in a day for desired results. Combine cardio, strength, and resistance training for best results.
During winter you don’t feel thirsty. The body does not recognize the thirst signal and you might feel you are hungry. A false hunger signal makes you eat more than required and put on weight. So whenever you feel hungry, sip water rather than eat and wait for a few minutes. During workouts too keep sipping water to prevent dehydration.
Consume seasonal fruits and vegetables
The winter season brings in fresh yields of berries and green leafy vegetables. These fiber-rich fruits and vegetables increase the body’s metabolism. Fiber helps to keep you full for long, reduces hunger pangs, and helps in weight loss. These fresh fruits and vegetables are high in antioxidants, which help to reduce the oxidative stress in the body caused by obesity.
Eat the right foods
We get plenty of colorful foods like berries, green leafy vegetables, and citrus fruits during winter. These foods are a rich source of vitamins, minerals, antioxidants, and fiber. These foods not only increase immunity but also provide strength to sustain a workout during winter. Chilly weather calls for a lot of functional foods that have been eaten traditionally to keep the body warm and increase immunity. These foods are methi, ginger, dates, seeds, and nuts.
During winter we crave warm beverages and fried foods. Fried foods and warm beverages are high in calories leading to obesity. You can replace high-calorie beverages with warm soups, spicy concoctions, fruit juices, or green tea. The high-calorie fried foods can be replaced by foods that are prepared in the air fryer or shallow fried. You can consume grilled, barbequed, steamed, or boiled warm foods that can suffice your cravings.
Mindful eating and portion size
We tend to eat large portions during the winter season as we feel more hungry. We must select foods wisely that are balanced in nutrients. Eat foods that are low in calories, high in protein, moderate in carbohydrates, and low in fats. Our winter weight loss diet plan is based on the same principal. Manage the portion size of your meals to prevent overeating. Eating the wrong foods like fried foods, ghee, desserts, or high-calorie recipes in large portions can lead to weight gain. Eat small portions every few hours to maintain a constant supply of fuel to the body which will also help to lose weight.
Consistency is the key
An irregular workout routine will not give you the desired weight loss result. Even a single day of binge eating or gorging on high-calorie foods will ruin your weight loss journey. You must make clean eating and lifestyle changes and consistently follow them.
Get enough sleep
Lack of sleep releases cortisol in the blood, which leads to weight gain. One must get at least 8 hours of sleep to reduce cortisol and stress in the body. Sound sleep leads to the repair of the body, balances hormones, improves immunity, balances emotions, and keeps the muscles and bones healthy. Avoid screens and eating food 2 hours before sleeping. Practice meditation before sleeping for sound sleep.
Set realistic goals
Start slow and set realistic goals that are easy to achieve. A very high expectation might leave you disappointed. Gradually try to lose fat mass rather than muscle loss in the name of weight loss.
Enough exposure to the sun
Vitamin D deficiency is linked to obesity. During winter it feels good to take a walk or sit under the sun. maximum exposure to the sun will help to make enough vitamin D in the body and avoid taking supplements.
Best Winter Weight Loss Diet Plan for Indians
Energy: 1400 kcal
Carbohydrate: 211 gms
Protein: 70 gms Fats: 30 gms
Sample diet plan Empty stomach: Soaked nuts – 5 almonds, 2 walnut halves, 1 date, 1 apricot + 1 tsp soaked methi seeds. Breakfast: 1 cup Tea/ Coffee (no sugar) + 1 Mixed vegetable multigrain Paratha with 1 cup Curd or 2 eggwhite omelettes with 1 chapati or 2 slices whole wheat bread or 1 cup Oats with milk Mid-morning: 1 cup green Tea + 1 Fruit (100- 150 gms) Lunch: 1 cup Green Salad + 2 Chapati + 1 Green leafy vegetable + 1 cup green split mung Dal + 1 cup Curd or 100 gms chicken or fish Evening: 1 cup Tea or coffee (no sugar) + ½ cup Sprouts or ½ cup Paneer or tofu or ½ cup roasted chana Or 1 small gondh and dry fruit laddu made with Gurr Dinner: 1 cup Vegetable soup + 1 cup Brown rice or Daliya or Quinoa or 1 Bajra ki Roti + 1 cup Vegetable + 1 glass Buttermilk Bedtime: 1 cup Turmeric, ginger, and cinnamon concoction
Sample diet plan
Empty stomach: Soaked nuts – 5 almonds, 2 walnut halves, 1 date, 1 apricot + 1 tsp soaked methi seeds.
Breakfast: 1 cup Tea/ Coffee (no sugar) + 1 Mixed vegetable multigrain Paratha with 1 cup Curd or 2 eggwhite omelettes with 1 chapati or 2 slices whole wheat bread or 1 cup Oats with milk
Mid-morning: 1 cup green Tea + 1 Fruit (100- 150 gms)
Lunch: 1 cup Green Salad + 2 Chapati + 1 Green leafy vegetable + 1 cup green split mung Dal + 1 cup Curd or 100 gms chicken or fish
Evening: 1 cup Tea or coffee (no sugar) + ½ cup Sprouts or ½ cup Paneer or tofu or ½ cup roasted chana Or 1 small gondh and dry fruit laddu made with Gurr
Dinner: 1 cup Vegetable soup + 1 cup Brown rice or Daliya or Quinoa or 1 Bajra ki Roti + 1 cup Vegetable + 1 glass Buttermilk
Bedtime: 1 cup Turmeric, ginger, and cinnamon concoction
Opposing the myth, winters are the best season to lose weight. A correct guided approach and a few alterations in the lifestyle will help you lose weight without compromising on anything. Hope this winter weight loss diet plan for Indians helps you meet your weight loss goal.