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6 Ways to Stay Fit & Lean During Winter

By Tyler Reed of

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Tyler Reed writes:

Gaining weight during winter is a common norm. It is our body’s natural response to the cold weather. Our bodies store up more fats to insulate and keep us warm during winter. With weight gain comes reduced energy and zero drive to exercise. The short daylight hours also give us the desire to sleep more. This, compounded with the holiday season’s eating spree; it becomes difficult to stay fit and lean.

So, what should you do to overcome these challenges and ensure you come out healthier and fit? Here are six strategies to help you get started.

It is easy to let go of your workout routine during this period because of the snow and the cold weather. So, to cushion yourself against this desire, sign up for a gym membership. A gym membership may seem expensive, but it gives you a controlled environment where you can work out at any time. You can also take advantage of gym specials since most gyms offer incentives during winter to attract more customers.

Another option is to hire a personal trainer. The advantage of a personal trainer is that you’ll get a personalized workout at the comfort of your home. Plus, the investment you put here will push you to work out even when you least feel like it.

When you are stuck in the house and going to the gym seems like a tall order, perhaps it’s time to try some indoor workouts such as virtual group workouts. These workouts are intense, and before you know it, you’ll be sweating your way to a full-body exercise.

Know that something is better than nothing, and therefore no matter the duration of your exercise, it helps burn the fat and increase your metabolism rate.

Drink Water
People often forget to drink water during the winter because the weather is cold. So, it is essential to be deliberate about this and commit to drinking at least 2 liters of water daily. Taking enough water helps you maintain weight as it reduces cravings and boosts your digestion.

Dehydration makes you feel tired and leads to overeating. Why? When you feel tired, you’ll crave sugary things to boost your energy levels. Also, your body might confuse the need for water for hunger. So, you end up eating even when you are not hungry. This is part of the reason why most people gain weight during winter.

You can have an alarm and spread out the quantity of water you take throughout the day. Perhaps drinking hot or warm water can help with the hydration and keep you warm too.

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Invest in a Healthy Diet
This is the time to look into your diet and ensure you are eating healthy meals. Your goal should be to eat whole foods, especially vegetables. The rule of thumb to follow is to have vegetables taking up to half of your plate during meals. You can also incorporate vegetables and fruits into your breakfast meal plan.

Carbs are great, but too much is not good for your health. It promotes weight gain since excess glucose is turned into fats. Therefore, choose the right carbs and regulate the quantity to promote weight loss.

A food journal can help you keep track of the foods you eat. During the holidays you might eat more than you usually do. Therefore, keeping tabs on all the food can help you adjust and incorporate healthy meals into your diet. Plus, you can keep the calorie count. Probably, this might be the motivation you need to step out and hit the gym.

Certified Holistic Nutritionist advises that you need to watch the quality and quantity of everything you eat during this time. You must ensure your meal plan comprises lean proteins, fruits, whole grains, and vegetables. Also, reduce the amount of processed and sugary food you consume.

Enjoy a Walk in the Winter
If you were used to taking a walk during summer, don’t switch it up. Walking is good as it helps you burn calories and stay fit. Research has shown that walking during winter requires more energy, and thus you stand to burn 34% more calories than you would in any other weather.

Besides, walking in the cold air refreshes your mind. It injects fresh energy and helps reduce stress, which helps with weight loss. With a 30 minutes walk a day, you’ll feel amazing during spring.

Now, if you find it challenging to take a walk because of cold weather, perhaps you can spice it up by listening to an audiobook you love during the walk. You can make it an adventure and be on the lookout for animal tracks in the snow. Don’t just walk; take in the refreshing air and listen to the icy tree branches as the wind blows.

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Find a Workout Partner
To exercise regularly and eat right during the cold weather, you must have an accountability partner. This is because sometimes you’ll barely want to move. So, enlisting a friend or a family to be your workout buddy is a perfect starting point to ensure you are consistent with your workout and healthy eating programs.

Replace the lunch dates with exercise dates. You can meet up at the gym, join spin classes together, take a walk as you window shop, or sign up for a dance class. For this to work, you must be deliberate and block a specific time within the week for the exercise. Also, don't let the idea that you can’t meet your workout buddy limit you. You can call and cheer each other up during the workout.

Take a Winter Sport
Winter sports might be what you need to stay fit and lean during winter. You can gear up for an outdoor adventure and sign up for winter sporting activities such as skating, winter hiking, cross-country skiing, snowboarding, or snow skiing. If these sports are a tall order, how about building a snowman? Take advantage of any activities that will pull you from the house and help you work out.

Winter might be cold, but it doesn’t have to be all gloomy. You can work to make the most out of the weather and enjoy it just like you would summer. The strategies above will help you rise above the cold weather, shorter days, and the persistent desire to eat. You’ll finally be able to limit the extra winter pounds and maintain lean muscles and a healthy body.

Tyler Read is the owner of which is a website dedicated to helping people get started in the personal training industry. He helps people discover, study, and pass their fitness exams. Check out his free videos for the latest trends

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