Winter is a time for cozy gatherings, hearty meals, and indulgent treats. But with shorter days and chilly weather, many people become more conscious about their eating habits, often seeking quick fixes to manage weight gain. Dietitian Christine Byrne of Ruby Oak Nutrition cautions against falling for common winter dieting tricks that might do more harm than good.
Sara Riehm, a dietitian at Orlando Health Center for Health Improvement, adds that enjoying seasonal favorites in moderation is perfectly fine. According to her, the real challenge lies in the anxiety surrounding weight gain rather than the food itself. Here’s why two widely-used dieting strategies fall short of their promised effectiveness.
Skipping meals before big events
Skipping meals to “save calories” for later might sound logical, but Byrne warns it’s a recipe for trouble. “Skipping meals or drastically restricting your food intake in other ways is likely to set you up for a restrict-binge cycle, where eating too little makes you far more likely to go overboard and feel out of control around food when it’s in front of you”, she says.
Rather than fasting, Byrne suggests sticking to regular eating habits. A light meal with protein and fiber before a gathering can help curb hunger and enable more mindful food choices. By keeping your blood sugar steady, you’ll enjoy your favorite seasonal treats without the urge to overindulge.
Post-holiday detoxes and cleanses
Detoxes and cleanses often gain popularity during the colder months when people seek a fresh start after indulging in comfort foods. However, Riehm emphasizes that the body already has built-in detox systems—the liver and kidneys—which efficiently remove toxins. “They don’t really need our help with juices and other marketed supplements”, she says.
Instead of detoxing, focus on balance: enjoy the special foods you love, but complement them with nutrient-dense options like leafy greens, lean proteins, and whole grains.
Tips for maintaining healthy eating habits during winter
Here are some tips to help you enjoy the season without compromising your health:
- Plan balanced meals: Incorporate a variety of food groups into your meals, including vegetables, lean proteins, whole grains, and healthy fats. This can help ensure you get the nutrients your body needs.
- Stay hydrated: It’s easy to forget to drink water during the colder months, but staying hydrated is crucial for overall health. Try to drink at least 8 cups of water a day, and incorporate herbal teas or warm beverages without added sugars.
- Enjoy seasonal produce: Take advantage of winter’s bounty by including seasonal fruits and vegetables in your diet, like root vegetables, citrus fruits, and leafy greens.
- Stay active: Physical activity is essential for maintaining a healthy weight and overall well-being. Incorporate regular exercise into your routine, whether it’s a brisk walk, a home workout, or a winter sport.
During winter, it’s easy to get caught up in diet culture’s promises of quick fixes, but these strategies often backfire. By maintaining regular eating patterns and skipping unnecessary detoxes, you can enjoy the season without compromising your well-being. As the experts suggest, balance and mindfulness are the real keys to staying healthy and happy all winter long.