Effective strategies to overcome the winter weight loss plateau | Fitness News

As the colder months settle in, many individuals find themselves grappling not only with frosty temperatures but also with an unexpected phenomenon known as the winter weight loss plateau. Just as the days get shorter and the nights longer — progress on the scale seems to hit a standstill — leaving many wondering why their well-intentioned efforts seem to be freezing in their tracks.Understanding the reasons behind this plateau and implementing effective strategies can help overcome these weight loss hurdles and stay on track with your fitness goals.
Several factors contribute to the winter weight loss plateau. “The drop in temperatures often leads to decreased physical activity as people tend to stay indoors. The festive season also brings about indulgent eating habits. Additionally, a decrease in sunlight impacts vitamin D levels, affecting metabolism and energy expenditure, potentially slowing down fat burning. The body’s natural inclination to store more fat in colder temperatures can impact weight loss efforts,” explained Dr Aman Priya Khanna, co-founder and medical director, HexaHealth, general, laser, bariatric, and minimal access surgeon.
Here are some scientifically proven strategies to mitigate these challenges and break through the weight loss plateau, according to Dr Khanna:
Indoor workouts, such as home exercises or gym sessions, can be just as effective. (Source: Freepik)
*Increase protein consumption: Elevate your protein intake to rev up your metabolism, control hunger, and preserve muscle mass.
*Carb caution: Low-carb diets are proven to manage hunger, foster a sense of satiety, and sustain weight loss.
*Fibre-friendly diets: Introduce more fibre to your diet. It’s a simple yet powerful addition that slows digestion, diminishes appetite, and restricts calorie absorption.
*Intermittent fasting: Intermittent fasting is an expert-approved strategy, with research indicating an average weight loss of 1-13 per cent over ten weeks.
*Revise exercise routines: Winter weather can discourage outdoor activities, but it’s crucial to find alternatives. Indoor workouts, such as home exercises or gym sessions, can be just as effective. Incorporating strength training can also boost metabolism and aid in breaking through the plateau.
*Stress management: Lowering cortisol production (stress hormone) can be a game-changer for weight loss. Incorporate stress-reduction activities such as meditation, yoga, or deep-breathing exercises into your routine to promote mental well-being.
*Nutritional adjustments: Be mindful of winter comfort foods that may be high in calories and low in nutritional value. Opt for seasonal, nutrient-dense foods, and maintain a balanced diet. Consider consulting a nutritionist to reassess dietary needs and make necessary adjustments.
*Mindful eating: The holiday season often brings tempting treats and festive feasts. Practice mindful eating by savouring each bite, controlling portion sizes, and choosing healthier options.
*Sleep quality: Winter months may disrupt sleep patterns. Adequate sleep is crucial for weight loss, as it influences hormones that regulate hunger and metabolism. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.

Remember, a holistic approach to health and wellness ensures that your weight loss goals remain achievable, even during the colder months. “Consulting your physician and trainer will help you overcome seasonal challenges safely and effectively,” Dr Khanna concludes.

https://indianexpress.com/article/lifestyle/fitness/winter-weight-loss-plateau-overcoming-hurdles-colder-months-tips-9045407/

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