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Why Do We Gain Weight During Winter?

gain weight during winter

Have you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

  1. Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
  2. Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
  3. Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
  4. Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
  5. Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.  

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

  1. Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
  2. Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
  3. Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
  4. Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App. 

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Can Running Lead To Muscle Loss?

running lead to muscle loss

Running is excellent cardio workout and a popular form of exercise. It is a simple way to stay active, improve stamina, build stronger bones and lose extra pounds. Running does not have great prerequisites, just determination and the correct technique can help you get started. It is a proven way to lose body fat, but can running also lead to muscle loss? There are some myths around this area of running. Let us look into the possibilities and know what happens to your body when you run. 

Does Running Lead To Muscle Loss? 

Running is an endurance activity which means it uses the aerobic energy system to generate energy. Glycogen and fat stores are majorly used to provide energy during the run duration. The switch between glycogen and fat uses some amino acids for short term energy use. In case of a low fuel store or adequate energy availability, muscles are broken down for energy. If you continue running in this state, your muscle mass decreases, causing fatigue, muscle injury and dehydration. 

What Can You Do To Prevent It? 

  • Balance your diet: Diet should be well balanced in carbohydrates, proteins and fats. Plenty of vegetables and fruits should be included to get the nutrients for muscle building. 
  • Plan on pre and post run meals: Having a pre-workout meal can support your energy during a run and keep your glycogen levels up to the mark. Muscles continue to breakdown after an exercise, so a good post workout meal aids recovery. Having foods high in carbohydrates and proteins will prevent muscle breakdown and promote muscle building. 
  • Focus on protein intake: It is recommended to have 0.8-1g of protein for beginners and 1.2 to 1.5g per kg of body weight for seasoned runners. Having protein in post workout meals will promote muscle protein synthesis.
  • Incorporate strength and resistance training along with running, to improve your muscle mass. High intensity running, like sprinting, improves muscle mass and should be incorporated in the training. Weight training with a good diet will increase your muscle mass and muscle endurance capacity. 
  • Stay hydrated to prevent muscle cramps and injuries: Make it a point to keep on drinking water every 10-15 mins to keep up with the fluids lost while sweating. You can also add electrolytes, coconut water or sweet lime water, if you’re planning for a half marathon or more. 

Preventing muscle loss is definitely avoidable by following correct training and a good diet! We hope this article helps you. Do leave your thoughts in the comments below! For more on muscles and fitness, check out Healthy Reads or book a live, interactive, online session, conducted by certified experts on GOQii PRO through the GOQii App. 

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Healthy Eating: Recipes With Healthy Fats

recipes with healthy fats

In the previous blog, we saw how Healthy Fats Are Good For Us. We now know that a nutritious eating plan doesn’t mean cutting out all fat, just focusing on healthier varieties. Not sure how to get started? How about some easy & delicious recipes that would not only add “Healthy Fats” to your intake but also satisfy your taste buds?

Try these recipes with healthy fats!

1. Salad with Flaxseed Oil Dressing Recipe

Ingredients:

  • Chopped Romaine Lettuce – 3 cups
  • Mixed Green Vegetables – 2 cups
  • Flaxseed oil – ¼ cup
  • Juice of 1 lemon
  • Soy Sauce, Low Sodium, Wheat-free – 2 tablespoons
  • 100% Maple Syrup – 1 tablespoon
  • Ground black pepper – ¼ teaspoon
  • Sea salt – ¼ teaspoon

Directions:

  1. Chop greens and place in a large salad bowl.
  2. Drizzle Flaxseed oil directly on greens and rotate bowl to evenly coat the greens with the oil.
  3. Squeeze the juice of one lemon directly onto the greens.
  4. Add soy sauce and maple syrup into bowl.
  5. With clean hands, toss the salad to evenly distribute the Flaxseed oil dressing throughout the salad.
  6. Add sea salt and pepper to taste.
  7. Serve immediately in colorful salad bowls.

My Special Tip:  To fully enjoy, create a salad bar that includes some great toppings, including cherry tomatoes, grapes, sliced reduced-fat cheddar cheese, cucumbers and thinly chopped red, orange and yellow bell peppers.

2. Chocolate Banana Peanut Butter Smoothie Recipe

Ingredients:

  • Fat-free Chocolate Milk or Low-fat Chocolate Soy Milk – 1 cup
  • Ripe Banana – 1
  • Peanut Butter – 1 tablespoon
  • Ice Cubes – 4 to 6

Directions:

  1. Combine all the ingredients in a blender or a food processor.
  2. Blend until smooth.
  3. Serve Cold

3. Kale Salad with Fresh Strawberries and Toasted Almonds

Ingredients:

  • Kale Leaves – 1 large bunch (9 cups bite-sized pieces kale leaves)
  • Juice of 1 medium orange, divided
  • Extra-virgin olive oil, divided – ¼ cup plus 1 tablespoon
  • Pinch of salt
  • Orange Zest – 1 tablespoon
  • Honey – 2 teaspoons
  • Freshly ground black pepper
  • Sliced strawberries (or blueberries, blackberries or raspberries) – 1 cup
  • Dried currants or raisins – ¼ cup
  • Slivered almonds or pine nuts, toasted – ¼ cup

Directions:

  1. Remove and discard center ribs and stems from kale leaves. Tear kale leaves into bite-sized pieces.
  2.  Combine kale, half of orange juice, 1 tablespoon olive oil and salt in a large bowl.
  3. Massage kale by scrunching small amounts with your clean hands, then releasing and repeating. With massaging, kale will soften, somewhat deepen in color and become more fragrant.
  4. Make the dressing by whisking remaining orange juice, orange zest, honey and pepper in a small bowl. Gradually whisk remaining ¼ cup olive oil into the juice mixture to combine well. Set aside.
  5. Pour the dressing over kale. Add strawberries, currants and toasted almonds. Toss gently.
  6. Let salad ingredients marinate for 15 to 20 minutes before serving.

4. Avocado Chicken Salad with Kale

Ingredients:

  • Shredded Rotisserie Chicken – 1 cup
  • Half Avocado Chunked
  • Lemon Juice – 2 teaspoons
  • Chopped Dill (Shepu) – 1 teaspoon
  • Extra Virgin Olive Oil – 1 teaspoon
  • Kale, torn into bite-sized pieces – 1 cup

Directions:

  1. In a large bowl, massage the kale with olive oil. Let it sit for 5 minutes.
  2. In another bowl, toss together chicken, avocado, lemon juice and dill, breaking down the avocado slightly for a creamier texture.
  3. Top kale with chicken salad and serve.

That’s it! Do try these delicious recipes with healthy fats and let us know your thoughts in the comments below! For more healthy recipes, click here or speak to an expert by subscribing to GOQii’s Personalised Health Coaching service here.

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Healthy Fats vs. Unhealthy Fats: Weight Loss, Heart Health & More

healthy fats

“Fat” used to be a bad word in nutrition. Years ago, your doctor might have recommended that you limit or avoid fat in your diet. You will be surprised to know that all fats aren’t bad. In fact, some ‘healthy fats’ lower your cholesterol level and help keep you healthy.

What are Dietary Fats?

Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones too. Your body definitely needs fat.

Healthy Fats vs Unhealthy Fats

Since fats are an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.

1. Monounsaturated fats and polyunsaturated fats are known as the “good fats” or “healthy fats” because they are good for your heart, your cholesterol, and your overall health. Adding more of these healthy fats to your diet may help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

Sources: Olives, Avocado, Nuts, Peanut butter, flaxseed, walnut, soymilk, tofu.

2. Unhealthy or “Bad” fat are the Trans Fats. Small amounts of naturally occurring Trans Fats can be found in meat and dairy products but it is artificial Trans Fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels.

Sources: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “Trans Fat-Free”.

3. Saturated fats, while not as harmful as Trans Fats, can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation.

Sources: Red meat, butter, ice cream, chicken skin.

Tips to Add More Healthy Fats to Your Diet

Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

  1. Say NO to Trans Fats from your diet. Check food labels for Trans Fats. Limiting commercially-baked goods and fast food can go a long way.
  2. Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions.
  3. Prefer Omega-3 Fats: Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
  4. Cook With Olive Oil: Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.
  5. Eat More Avocados: Try them in sandwiches or salads. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.
  6. Go Nuts: You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.
  7. Snack on Olives: Olives are high in healthy monounsaturated fats and make for a low-calorie snack.
  8. Dress Your Own Salad: Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.

Want to know some Healthy Fat based recipes? Stay tuned for the next part of the article!

We hope this article helps you make more informed decisions on eating healthy fats. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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