Winter weight gain: Experts warn of seasonal metabolic shifts

WISE NEWS PRESS / ISTANBUL, TURKIYE

Nutrition and Dietetics Specialist Hülya Yiğit from Üsküdar University NPİSTANBUL Hospital warns that falling temperatures trigger the body’s physiological tendency to store fat, making weight control essential during winter months.

Experts highlight that as temperatures drop, the body seeks more energy to maintain its thermal balance, often leading to uncontrolled cravings for carbohydrates and fats. Yiğit emphasizes that managing portion sizes, staying hydrated, and maintaining physical activity are the cornerstones of both weight management and a robust immune system during the cold season.

Why the body stores more fat in cold weather

According to Hülya Yiğit, the urge to consume high-calorie foods is a physiological response to maintain body heat. "In cold seasons, the body is more prone to fat storage. If this inclination isn't controlled, unwanted weight gain is inevitable," Yiğit noted. She further explained that a body fat percentage exceeding 25% for men and 30% for women is considered detrimental to overall bodily functions.

Hydration: The first step in appetite control

A common mistake in winter is replacing plain water with hot beverages like tea or coffee. Yiğit stresses that plain water is vital for appetite regulation. She advised:

"Daily water intake should be at least 1.5 to 2 liters. Drinking water has a significant physiological effect on controlling hunger. Additionally, at least 30 minutes of brisk walking can protect you from diseases and improve the depressive mood often caused by reduced sunlight."

Strengthening the immune system through diet

As the frequency of viral infections increases in winter, Yiğit points out that vitamins C and E, along with zinc and iron, are crucial. She recommends incorporating unprocessed red meat, turkey, fish, and probiotic foods like kefir, homemade yogurt, and 'shalgam' (turnip juice) into the daily diet.

Regarding the trend of using multivitamins, Yiğit stated that vitamins obtained naturally from food offer higher bioavailability due to their synergistic effects. She suggests supplements only if a person cannot consume at least 2-3 portions of fruit and vegetables daily, and only under medical supervision.

Boosting immunity with 'Golden Milk'

To satisfy sugar cravings while supporting the immune system, Yiğit shared a functional "Golden Milk" recipe. The mixture includes turmeric, ginger, black pepper, cinnamon, and a teaspoon of healthy fats like olive or coconut oil.

"Turmeric and ginger provide potent anti-inflammatory benefits," Yiğit added. However, she cautioned that individuals on regular medication should consult their doctor before consuming such herbal mixtures to avoid potential drug interactions.

Caption: Nutrition and Dietetics Specialist Hülya Yiğit discusses strategies for healthy weight management during the winter season, Istanbul. (Photo: NPİSTANBUL/Source)

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