Many of us tend to slow down in the winter months. Like many of our fellow animal creatures; our bodies start to go into hibernation mode. We often have less interest in activities, want to sleep more and crave comfort foods that are often very high in calories and filling. I believe this is in part due to our connection to the animal species and a very natural response to the winter months. Another reason we may slow down is that, our ancestors tended to slow down when the winter began. Without modern technology and electricity, winters were a very dark time of year. The shorter amount of daylight hours meant that more time was spent sleeping. Travel was much more difficult in the winter so spending time socializing with others was drastically reduced. There were far fewer daily tasks and chores come winter since the gardens were dormant and the harvests were put away. It also was a bit more difficult to keep warm in the winter since they couldn’t just go to the thermostat and turn the heat up. This required them to consume more calories to meet their nutritional needs. Although the world has changed and we have evolved with many modern technological advances, after many generations of harsh winters it is understandable why our bodies continue to slow down.
However, there are things you can do to remain active and feel more alive this winter. I wanted to share with you 10 ways you can boost your metabolism during winter months so that the winters do not feel so dark and cold and you are way ahead come spring when you begin shedding all of the layers of winter.
- Absorb Some Light!– Get outside if you can. We often tend to be short on Vitamin D during the winter months. Vitamin D deficiency can lead to muscle weakness, pain, fatigue and depression. Most of the time your body is able to make sufficient amounts of Vitamin D from cholesterol. This requires small amounts of sunlight exposure ( as little as 10-15 minutes of sunlight daily can make a huge difference). If you are unable to go outdoors than be sure to open the blinds during the daylight hours, sit by a window, use brighter lights or invest in a sun-lamp. You may even consider taking a Vitamin D supplement with your physicians guidance if you are aware that you have a Vitamin D deficiency.
- Move More– Add some physical activity to your daily routine. Get your body moving anyway you can. If you can start a workout routine, go to the gym or take a fitness class that is great. If you are finding this too difficult start with adding movement to your daily activities. For example walk in place while preparing meals, talking on the phone or washing dishes. Complete a few exercises during the commercial breaks of your favorite shows. Add some jumping jacks to your morning routine. Just start moving anyway you can.
- Drink more COLD water.– In the winter we often crave water less and turn to warmer and often higher calorie beverages to satisfy our needs. However, in the winter when the heat is on our atmosphere tends to be much more dry and our bodies actually need water more. Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature .
- Eat Spicy Foods.– Many studies have shown that certain spices — like cumin, cinnamon, turmeric, peppers, and chilies — can raise your metabolic resting rate and slow down your appetite. Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. Spices can also make healthy food more interesting and more satisfying.
- Get Sufficient Rest– Studies have shown that lack of sleep is linked to a major increase in the risk of obesity This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes. It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight. Many people tend to short themselves on sleep during the week and then oversleep on the weekends. This leads to even more of a negative effect on your metabolism. Aim to get 7-8 hours of sleep at the same time every night to establish your sleep routine.
- Add Caffeine– Studies have shown that caffeine can boost metabolism by 3–11% and also promotes fat burning. Caffeine works by blocking an inhibitory neurotransmitter called adenosine. By blocking adenosine, caffeine increases the firing of neurons and release of neurotransmitters like dopamine and norepinephrine. This, in turn, makes you feel more energized and awake. Add a cup of Coffee to your day or even better yet add a cup of Green Tea. Green tea not only contains a high amount of caffeine but also contains antioxidants called catechins (ECGC and polyphenols). Catechins are natural antioxidants that help prevent cell damage and provide other benefits. These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.
- Eat more Protein– Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism.
- Build Muscle Mass-Your body constantly burns calories, even when you’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.
- Stand up More-In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories.If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. Try committing to standing up every time you are on the phone. You can also invest in a standing desk . At home try watching TV while standing or stand while on the computer in the evening.
- Snack Smart– Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime. Also be sure to add some healthy whole/ natural/ unprocessed snacks to your diet. Fruit and veggies can make great snacks during the day without adding a lot of calories.
