As winter settles in across Pakistan, many people begin to notice subtle but frustrating changes in their bodies. Clothes feel tighter, energy levels drop, and weight gain becomes a common concern. Health experts say this seasonal shift is natural, but with the right approach, it can be managed effectively.
Colder weather influences how the body functions. Specialists explain that the body burns more calories to maintain warmth, which can increase appetite. At the same time, shorter days and limited sunlight may lead to tiredness and low mood, pushing people toward comfort eating and larger portions.
Dietary habits change significantly during winter. There is a strong preference for warm, rich foods such as halwa, parathas, nihari, and fried snacks. While these traditional dishes are culturally comforting and provide quick energy, frequent or excessive consumption can lead to unwanted weight gain. Experts advise moderation rather than complete restriction to maintain both health and satisfaction.
Physical activity often declines during colder months. People tend to avoid outdoor walks or exercise due to chilly mornings and evenings. As movement decreases, calories that would normally be burned are stored instead. Health professionals recommend staying active indoors through light workouts, stretching, yoga, or even household chores to keep the body engaged.
Hydration is another overlooked factor. In winter, people feel less thirsty and often drink less water. Experts warn that dehydration can slow metabolism and may cause the body to mistake thirst for hunger, leading to unnecessary snacking. Drinking lukewarm water and unsweetened herbal teas throughout the day can help maintain balance.
Sleep patterns also play a critical role. Late nights, irregular routines, and oversleeping can disrupt hormones that regulate hunger and fullness. This imbalance may increase cravings and make portion control more difficult. Maintaining a consistent sleep schedule with seven to eight hours of rest supports better weight management.
To control weight during winter, nutritionists suggest focusing on balanced meals that are warm but light. Soups, lentils, vegetables, whole grains, porridge, and lean proteins provide nourishment without excess calories. Limiting sugary drinks and late-night eating further helps prevent gradual weight gain.
Experts stress that winter weight gain is not unavoidable. By making mindful food choices, staying physically active, drinking enough fluids, and maintaining healthy sleep habits, individuals can enjoy the winter season while keeping their weight and overall well-being under control.
