Raclette, steaming gratins, sofa evenings under a blanket… Winter transforms our habits and, often, our silhouette. Between the cold, fatigue and comforting meals, weight gain seems almost inevitable. However, it is possible to stay in shape in winter without depriving yourself. As temperatures drop and physical activity slows down, Alexandra Murcier, dietician-nutritionist, provides five concrete tips to avoid excess pounds. Objective: maintain balance without frustration or drastic diet.
Understanding your emotional relationship with food in winter
When the days get shorter, the craving for comfort food intensifies. This reflex is common, but it can lead to eating more than one’s actual needs. Alexandra Murcier clearly recalls this: “In winter, we are often tempted by gourmet and filling dishes. But it is important not to seek comfort only in food. Drink herbal tea, watch a series that makes us feel good… There are other ways to treat yourself“.
Identifying these automatisms allows us to differentiate between physiological hunger and emotional need. A detail that changes everything when it comes to avoiding repeated excesses.
Adapt your diet without a strict diet
Staying in shape in winter doesn’t mean banning cheese or hearty dishes. The idea is to adjust the quantities and listen to your sensations. The nutritionist advises: “You can try to limit cheese to just once a day. You must also learn to listen to your satiety and stop eating when you are no longer hungry. Chewing more slowly also allows you to better feel the feeling of satiety.“.
The choice of carbohydrates also plays a key role. “Whole starchy foods provide better satiety and help stabilize the glycemic index. This helps to better manage your weight“, explains the expert.
Finally, focusing on winter vegetables helps limit cravings. Parsnips, beets or Jerusalem artichokes provide fiber and micronutrients. “They are rich in vitamins, essential for the immune system, and in fiber, which prolongs the feeling of satiety“, underlines Alexandra Murcier.
To stay in shape in winter, these reflexes can make the difference:
- Limit cheese to one serving per day;
- Eat more slowly to better feel full;
- Favor whole-grain starchy foods;
- Include more fiber-rich vegetables;
- Identify cravings linked to stress or fatigue.
Move more despite the cold
With the cold and the drop in light, the motivation to do sports crumbles. However, energy expenditure remains a pillar of balance. Alexandra Murcier recalls: “Even if it is more difficult in winter, it is possible to try indoor classes, such as dancing. The main thing is to integrate movement into your daily life: walk more, take the stairs… We often forget it, but we can be sporty and sedentary!“.
Increasing small daily movements can compensate for the reduction in outdoor activities. Walking more, taking the stairs or planning an indoor session allow you to maintain a sufficient level of activity, even in the middle of January.