Article 13: Fat Accumulation Most in Winter – Winter Weight Loss and Cold Protection

Fat accumulation mostly occurs in winter.

Winter is a season of withering vegetation, a time of dormancy for all things in nature. The *Huangdi Neijing Suwen* (Yellow Emperor's Inner Classic - Basic Questions) states, "The three months of winter are called the period of closure and storage; water freezes and the earth cracks..." During this season, all things hibernate, and the weather is bitterly cold. Whether in the north or south, winter is a time when yin energy is at its peak and yang energy is restrained. Therefore, upon entering winter, the body's yang energy begins to recede and enter a state of storage to protect the body and help it safely weather the harsh winter.

The cold and constricting nature of winter can easily disrupt the body's Qi and blood circulation, leading to the recurrence or worsening of old illnesses. At this time, the body's Yang Qi is stored away, and Qi and blood tend to flow inwards. The skin is dense, making it difficult for moisture to escape from the surface. Instead, it is transformed through the kidneys and bladder; a small portion becomes body fluids distributed throughout the body, while the majority transforms into water, flowing down to the bladder as urine. This inadvertently increases the burden on the kidneys, making conditions such as nephritis, bedwetting, urinary incontinence, and edema more likely to occur. Therefore, winter health maintenance should pay particular attention to kidney care.

Winter is also a season when colds and fevers are common. If you are sick, avoid strenuous exercise, as it can worsen your condition and even trigger a myocardial infarction or myocarditis. At other times, remember to warm up before exercising, as muscles are stiff and joint flexibility is reduced in cold conditions, making you prone to muscle strains or joint contusions. It's best to breathe through your nose during exercise, not your mouth. Furthermore, exercise intensity should be properly managed. When running, gradually increase your speed. The elderly, those with weak constitutions, and children should pay particular attention to this, and the amount of exercise should be tailored to individual needs, progressing gradually.

Winter's dangers extend beyond the cold; it's also a season prone to weight gain. Dr. Ma Yunsheng of the University of Massachusetts Medical School states, "During the long winter months, it's easy to gain weight. It's essential to maintain energy balance-the energy intake (food consumption) must be balanced with the energy expenditure (primarily physical activity)." There are many reasons why weight gain is common in winter, including:

Winter makes people lazy

Because of the cold, people tend to be less active, their sympathetic nervous system becomes sluggish, and their body's ability to consume energy declines. As a result, excess energy in the body is converted into fat and stored, leading to obesity.

Appetite increases in winter

In summer, people's appetite decreases due to the hot weather, but it's different in winter when people's appetite increases. At the same time, in order to keep warm, the body's fat cells begin to accumulate. Since fat cells have a relatively dense structure and strong chemical activity, the body is more prone to obesity.

Fat is easier to hide in winter

In winter, people wear thick clothes that can hide extra weight, so even if someone gains more than ten pounds, it may not be noticeable. As a result, some people indulge themselves by eating more.

Winter days are short and nights are long

Winter nights come especially quickly, and many people want to go to bed early, but can't fall asleep, so they eat snacks. Over time, fat will accumulate.

Now that we know why we tend to gain weight in winter, we need a targeted weight loss plan. When pursuing health and weight loss, we also need to pay attention to the following points:

Breathe more fresh air

In winter, the body's resistance decreases, making people more susceptible to illness. Therefore, it's important to breathe fresh air frequently and avoid keeping doors and windows tightly closed due to the cold; ensure proper ventilation in rooms. When outdoors, try to breathe through your nose rather than your mouth, as the cold air filtered through the nose is cleaner, more humid, and warmer, providing good protection for the respiratory system.

Morning shower

Taking a shower in the morning is when metabolism recovers, so it helps with blood circulation and is beneficial for weight loss.

Take a salt water bath before bed

In addition to taking a shower in the morning, you can also take a hot salt water bath before bed. This can accelerate your body's metabolism and help eliminate waste quickly, making it a healthy and enjoyable way to lose weight.

Moderate exercise

In winter, the body's microcirculation weakens, metabolism slows down, and resistance decreases. If exercise is too strenuous, it can easily lead to exhaustion or catching a cold. At the same time, the cilia activity of the respiratory mucosa is weaker in winter, reducing its bactericidal ability, making strenuous exercise more likely to cause respiratory illnesses. You can choose some gentle or aerobic exercises, such as jogging, cycling, or swimming. If you really don't want to go out for exercise, you can choose to do housework; a thorough cleaning is also a beneficial form of exercise. Generally, after about half an hour of exercise, the body begins to release energy converted from stored fat.

Balanced nutrition

Nutritionists believe that you shouldn't blindly believe in vegetable diets or late-night snack diets. Maintaining a normal intake of carbohydrates and protein throughout the day is the best way to maintain your figure.

Get more sun

Studies have shown that insufficient sun exposure can trigger cravings for various snacks and desserts, such as cakes, cookies, ice cream, and French fries. This is because sun exposure stimulates the release of a hormone called serotonin in the brain, which has the function of suppressing appetite. Staying indoors during winter reduces your sun exposure, leading to a decrease in serotonin production in the brain, thus making you want to eat.

Eat fruit before dinner

Chewing fruit creates a feeling of fullness in the stomach, satisfying your appetite and prompting you to stop or reduce your meal. Dinner is a major contributor to weight gain, so eating fruit before dinner can reduce food intake and aid in weight loss.