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Shed extra kilos and lose belly fat in winter with these 11 easy tips

If you are trying to control binge eating and are wondering how to lose belly fat this winter, these 11 tips that can help you.
how to lose belly fat in winter
Winter is the perfect time to learn how to lose belly fat in winter! Image courtesy: Adobe Stock
Written by: Aayushi Gupta
Published On: 3 Feb 2025, 03:00 pm IST
Dr Archana Batra
Medically Reviewed by

Winter is the time to cozy up in blankets, but it can also lead to weight gain, especially around the belly. The cold weather makes us crave comfort foods and slows us down, making it harder to stay active. As a result, belly fat becomes even harder to lose. Wondering how to lose belly fat in winter? The key is to rethink your routine—everything from what you eat to your exercise routine. With the right changes in diet, exercise, and lifestyle, you can boost your metabolism and burn more calories to shed those extra kilos.

How to lose belly fat in winter?

Wondering how to lose belly fat in winter? Here are 11 easy tips that can help you.

1. Focus on protein and fibre-rich foods

When the temperature drops, your body needs extra energy. Instead of reaching for unhealthy snacks, try filling up on protein- and fibre-rich foods to understand how to lose belly fat in winter. As per a study published in the Journal of Obesity and Metabolic Syndrome, protein can promote feelings of fullness, curb hunger pangs, and make you consume fewer calories. Fibre will also aid weight loss by boosting your metabolism and keeping you full for longer. Add protein-rich foods like eggs, fish, yoghurt, lentils, quinoa, and almonds and fibre-rich foods like oats, beans, seeds, etc to add for weight loss.

Protein during pregnancy
Protein is a healthy way to lose weight! Image courtesy: Adobe Stock

2. Add winter superfoods to your diet

Winter is the season for some of the amazing superfoods that can be great way to learn how to lose belly fat in winter. Foods such as carrots, beetroot, cabbage, saag (mustard greens), sweet potatoes, and leafy greens are rich in nutrients and low in calories. These winter veggies are packed with vitamins and minerals that help boost your metabolism and keep you feeling satisfied.

3. Exercise to burn those calories

Do not let the chill in the weather stop you from staying active. Exercise is an essential part of losing weight. If laziness catches on to you, go for easy-to-do indoor exercises such as mountain climbers, planks, squats, crunches, or skipping in the winter sun. You can also jog or brisk walk. These activities help burn calories and build strength while keeping you energized. If you want to do outdoor exercises, running is a great idea. Running is said to be one of the most effective aerobic exercises that can burn belly fat, as per a study published in Plos One.

4. Do not skip winter fruits

Another way to understand how to lose belly fat in winter? Eat winter fruits. They are not only delicious but also high in essential nutrients. Fruits like guava, custard apple, pineapple, starfruit, grapefruit, and banana are full of vitamins, antioxidants, and fibre. These fruits are great for your skin, help boost immunity, and aid in digestion. Plus, they can satisfy your sweet tooth without adding too many calories, helping in weight loss.

5. Soak up the sunlight

Wondering how to lose belly fat in winter naturally? Sunlight is an easy and natural way to improve your mood while boosting your metabolism and reducing fat storage, reveals the American Journal of Clinical Nutrition. During the winter months, it can be easy to feel sluggish, but spending some time outdoors in the sun can help regulate your sleep cycle and improve your overall health. Just 10-15 minutes of sunlight exposure a day can help your body produce vitamin D, which is important for fat loss.

6. Indulge in sweets in moderation

Winter is known for its delicious sweets, like gajar ka halwa, gur, and gajak. While it is okay to enjoy these treats occasionally, moderation is key. These sweets are often made with sugar, which can add up quickly in terms of calories. Instead of overindulging, try having small portions and balance them with a healthy meal plan throughout the day. This is one of the most important tips for how to lose belly fat in winter.

carrot halwa
Gajar ka halwa is a winter delight but consume it moderation for weight loss. Image courtesy: Adobe Stock

7. Make healthy food swaps

In understanding how to lose belly fat in winter, consume lighter, healthy options instead of fried or oily foods. Replace deep-fried snacks with warm, comforting soups and broths. Soups made with vegetables, beans, and lean proteins are low in calories but filling. They keep you warm and satisfied without causing weight gain.

8. Stay hydrated, even in the cold

In winter, it is so easy to forget to drink enough water, but staying hydrated during the colder months is just as important. As per research published in Clinical Nutrition Research, drinking water before a meal can help reduce food intake without a significant impact on your feeling of fullness. Aim to drink at least 8-10 glasses of water a day.

9. Add spices to your daily diet

Spices like ginger, cinnamon, and black pepper are more than just tasty—they can help with weight loss. These spices have thermogenic properties, which means they help raise your body temperature and increase calorie burn. Add them to soups, teas, or your meals to spice up your diet and boost your metabolism.

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10. Stay stress-free

Winter can sometimes bring on seasonal stress and stress has a strong connection to abdominal fat accumulation, according to research published in Obesity. Try to keep stress levels in check by practicing relaxation techniques. Meditation, deep breathing, yoga, or even a warm bath can help reduce stress and manage weight.

A girl meditating
Meditation helps to reduce stress levels, which in turn helps in losing weight. Image courtesy: Freepik

11. Stick to a routine

Having a daily routine can make a big difference in learning how to lose belly fat in winter. Eat your meal at the same time every day, wake up early, make time for exercise, and get enough sleep. A consistent routine keeps you on track and helps your body stay in fat-burning mode.

Make sure you stick to these tips to learn how to lose belly fat in winter!

Related FAQs

What are some outdoor exercises to lose weight?

Outdoor exercises like walking, running, cycling, hiking, and jumping rope can help burn calories, improve cardiovascular health, and tone muscles. Even outdoor yoga or swimming in colder months can support weight loss effectively.

What are some other ways to stay hydrated in winter?

In winter, try drinking herbal teas, warm lemon water, soups, or coconut water. You can also stay hydrated with water-rich foods like oranges, cucumbers, and watermelon, which provide hydration along with nutrients.

Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns.

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About The Author
Aayushi Gupta
Aayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information.

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