Doctor Tran Quyen An from Tam Anh General Hospital Hanoi explains that the body needs more energy to stay warm in cold weather, leading to quicker hunger. The psychological reluctance to exercise due to the cold also results in excess energy, fat accumulation, and weight gain. Doctor An offers several methods to help manage weight during the colder months.

Prioritize protein-rich, low-fat, high-fiber foods

A healthy diet, rich in protein and unsaturated fats, helps maintain a feeling of fullness for longer, reducing cravings. Adults should prioritize lean meats, fish, and eggs in their daily meals. Green vegetables and fruits are rich in fiber, vitamins, and minerals, effectively supporting weight control.

Adults should consume at least 400 g of green vegetables daily to prevent overweight, obesity, diabetes, and cardiovascular disease. When feeling hungry, choose low-energy foods such as low-sugar fruits or low-fat milk, consumed in moderation. The habit of eating slowly and chewing thoroughly helps the body recognize fullness in time, preventing excessive calorie intake.

Limit fried foods and processed meals

Fried dishes, hotpots, grilled foods, and fast food often contain many calories, easily leading to the storage of excess energy. To control calorie intake, those aiming for weight loss should limit excessive fat consumption. Instead, prioritize healthier cooking methods such as boiling, steaming, or air frying.

Eating many fried foods can lead to weight gain. *AI-generated image*

Maintain regular physical activity

Consistent physical activity helps burn energy, strengthen muscles, improve mood, and boost immunity. Depending on your health and preferences, you can walk, cycle, practice yoga, go to the gym, or jump rope. Daily exercise keeps the body healthy and supports better weight management.

Drink enough water

Cold weather often diminishes the sensation of thirst, leading people to drink less water. This habit affects the body's ability to eliminate metabolic byproducts. Adults should drink enough water daily, divided into multiple small portions, for better absorption. Adequate hydration enhances metabolism, helps increase fullness, and reduces feelings of hunger.

Limit alcohol and sugary drinks

These beverages are high in sugar but contain a large amount of "empty calories," offering almost no nutritional value and failing to create a feeling of fullness. Frequent consumption causes excess energy to be stored as fat, leading to weight gain and increasing the risk of type 2 diabetes and fatty liver. Minimizing these drinks during winter significantly cuts daily calorie intake, aiding weight control and promoting better health.

Get enough sleep

Sleeping less than 7 hours each night carries a higher risk of weight gain and obesity. This is because sleep deprivation stimulates the body to increase the hunger-inducing hormone ghrelin and decrease the satiety-promoting hormone leptin, leading to increased cravings and overeating.

To support weight management, you should get enough sleep each night and maintain good sleep quality. Avoid using electronic devices before bed; instead, read a book, listen to music, or meditate to relax your mind, making it easier to fall into a deeper sleep.

Ha Nhung