If you are stuck with some extra weight after the cold season there’s no need to blame yourself entirely for that extra dessert you had for Christmas. There is another reason explaining why we gain weight during winter. In a nutshell, the human body is prone to gaining extra fat tissue in cold weather.
How do temperatures influence the calorie intake?
Metabolism refers to the process through which our body transforms food to energy in order to assure its basic functions. The basal metabolic rate increases and decreases according to the amount of energy the body needs for vital functions such as breathing, talking, digestion, blood circulation, heartbeat, body temperature regulation etc.. (1)
Our body maintains a constant temperature at 37°C (98.6°F). Sweating and shivering are normal reactions to extreme environmental conditions. (1)
The body has two mechanisms that help to adapt to low temperatures: the insulative vasomotor response and the metabolic response. The first one refers to peripheral blood vessel constriction which helps preserve the heat send from the internal organs to the skin. The second mechanism implies an increase of the basal metabolic rate in order to boost heat production. (2) Increasing the metabolism in cold weather means that the body needs a greater number of calories in order to cope with the current environment conditions. (3) Studies also showed a correlation between ambient temperatures, weight gain and leptin (the satiety hormone). Low temperatures determine a decrease of this hormone hence an increased consumption of calories. (5)
Warm weather on the other hand has the opposite effect, that is, slowing down the metabolism in order to preserve body temperatures and that results in a lower calorie intake.
5 ideas for losing weight you can successfully implement during summer:
- Eat whole fruits and veggies
The best way to eat vegetables is whole, not juiced. If you are drawn to the idea of detoxing on fresh juice from fruits and veggies, than you shouldn’t prolong it to more than 3-5 days since such a diet is low on nutrients and may affect your body. Eat fruit alone, first thing in the morning, before breakfast or as a morning snack. Plants are high in fiber hence helping you feel full for a longer time.
- Opt for plant protein
Plant protein is a great alternative to animal protein especially in warm weather when our bodies tend to prefer more light foods (here you can read more about it).
- Eat less sugar
Now it’s the perfect time to substitute your regular high sugar dessert for the natural sweetness of fruit. A great option is using frozen fruit to prepare ice cream, sorbet, smoothies and other light desserts. Just remember that fruit contain sugar as well so try not to exaggerate (more information here).
- Drink as much water as you can
You can gradually add to the amount of water you normally drink until you find the right quantity your body feels comfortable to consume. Use excessive heat to your advantage and establish a new healthy pattern to follow from now on.
- Avoid sugary drinks
Cold soft drinks may appeal to you on a hot sunny day but they are high in calories that add up to your daily intake just as any other food does. Instead, choose to drink lemonade, cold tea, smoothies and use honey, maple syrup, stevia or any other sweetener you like in a small amount.
Since the calorie intake throughout summer is slightly decreased you might feel encouraged to speed up the process of losing weight but that may not be such a good idea. It is important to know that excessive calorie restriction leads to an overall decrease of energy greater that a moderate limitation (4) so the best way to approach weight related issues is through self-discipline and a gradual shift in noxious habits instead of radical diets.
