As winter arrives, many people notice their clothes feeling tighter, their bodies heavier, and the scale creeping up.

Experts say that weight gain during the colder months is a common concern, influenced by seasonal changes, dietary habits, and alterations in daily routines. Fortunately, adopting a few simple practices can help manage this trend effectively.

Specialists explain that in cold weather, the body burns more energy to maintain warmth, which can increase appetite. Shorter days and reduced sunlight can also lead to fatigue and sluggishness, prompting some individuals to eat more than usual.

Additionally, winter often brings a preference for warm, fried, and high-fat foods such as halwa, parathas, nihari, and other traditional dishes. While these foods provide temporary energy, excessive consumption can contribute to weight gain.

Reduced physical activity is another factor. The cold discourages outdoor exercise, and as walking, jogging, or other activities decline, extra calories accumulate in the body. At the same time, people tend to drink less water in winter because they feel less thirsty. Experts note that dehydration can slow metabolism and sometimes cause the body to confuse thirst with hunger, leading to overeating.

Disrupted sleep patterns also play a role. Staying up late on cold nights or waking up late can affect hormonal balance, increasing hunger signals and making it harder to control food intake.

To manage weight during winter, specialists recommend focusing on balanced, warm meals such as soups, porridge, vegetables, lentils, and steamed dishes while limiting fried and sugary foods. Maintaining daily physical activity, even through indoor exercises like stretching, yoga, or climbing stairs, helps burn calories.

Staying hydrated with lukewarm water, green tea, or herbal tea is also important, as is following regular meal timings to prevent overeating late at night. Ensuring seven to eight hours of sleep each night and managing stress through light walks, deep-breathing exercises, or hobbies can further support weight control.

Experts emphasize that winter weight gain is not inevitable. By following a balanced diet, staying active, drinking enough fluids, and maintaining a proper sleep routine, individuals can enjoy the winter season while keeping their weight and overall health in check.