Has your weight loss plateaued? Or, have you started gaining weight even though your diet and exercise routine has remained the same? If so, you may be in hibernation. In this post I will show you how to increase your metabolism during winter months and get you back to burning those calories.
Hibernation
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 is a very natural response to the winter months.
Our History
Another reason why our metabolism may slow down is because our ancestors tended to slow down when the winter began. Without 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 during 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.
What you can do
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.
You do not need to hibernate. There are things you can do to remain active and feel more alive this winter. Here I will share how you can boost your metabolism during winter months so that the winter does 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 that you can. You can start by walking. If you are able to walk outside that is best since not only are you benefiting from the movement but you are also getting that Vitamin D and fresh air. If the weather is not permitting you to walk outside then begin walking on a treadmill, around your house or in place. Increase your daily steps and work on increasing your pace. If you are already walking or doing another form of cardio exercise then take it up a notch. Maybe, try high intensity interval training if you are ready. To learn more about how you can maximize your cardio workout to increase your metabolism check out my post on How to maximize your cardio workout to lose weight.
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. To learn more about how to improve your sleep, see my post Get a Good Night’s Sleep.
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. To find out more on the benefits of strength training see my post, The many Benefits of Lifting Weights.
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.
Stay Active this winter to Avoid Hibernation
In conclusion, the best way to avoid slowing down is to just keep moving. I hope this post provided you with some ideas that you can implement today. If you would like more information please send me an email at rebecca@vitalitytransformations.com or schedule a time for us to chat. I would love to meet you and help you on your journey to achieving your fitness, health and wellness goals.
