Winter is a challenge not only for mood but also for metabolism. After 45, metabolism objectively slows down, hormonal levels change, muscle mass decreases faster, and the body actively stores energy. In the cold, appetite increases, cravings for sweets and baked goods arise, activity decreases, and weight begins to grow in an utterly inappropriate manner. However, it is possible to maintain weight—without diets, without exhaustion, and without a war with one's own body. Nutritionist Elina Koroleva shared effective strategies specifically adapted for mature women.
Eat Hot Food
In the cold season, the body needs energy, and if it is not provided correctly, it will seek it from sweets. "The best winter diet consists of hot, protein-fiber foods: soups, stewed vegetables, baked dishes, fish, eggs, poultry, legumes. Not a sandwich with butter and cheese and yogurt from the fridge. Warm food keeps you full longer, stabilizes sugar levels, and this is a key factor in preventing weight gain in winter," says the doctor.
Increase Protein Intake Amid Decreased Activity
After 45, protein is not just a building material; it is a way to maintain muscle mass and not slow down metabolism. In winter, activity decreases, and the body switches to energy-saving mode. A comfortable norm is 1–1.2 grams of protein per kilogram of body weight per day, which keeps you satiated and prevents excess weight gain. Including protein in every meal is not a trendy dietary hack but a healthy longevity strategy.
Incorporate Strength Training at Least Twice a Week
As we age, muscles are responsible for metabolism. In winter, movement decreases for almost everyone, which further slows down metabolism. Strength training two to three times a week is the best way to maintain weight. This can be a home workout with dumbbells, resistance bands, or body weight.
Sleep, Light, Rhythm
"In winter, the craving for sweets intensifies not because someone has weak willpower; it is pure biochemistry: little sunlight, high cortisol, low serotonin, disrupted rhythms. After 45, these fluctuations are felt especially strongly," explains the nutritionist. Three simple habits prevent winter weight gain: stable sleep (at least 7–7.5 hours), daylight exposure for at least 20–30 minutes, and regular meals without long breaks and snacking. Stability in routine reduces cravings for sweets and fatty foods and supports hormonal balance.
Keep the Body Warm Instead of Eating to Combat the Cold
The body demands calories when it is physically cold. Therefore, it is important for people aged 45+ to stay warm: appropriate clothing, tea, soups, blankets, heating pads, and hot showers in the evening. When the body is warm, appetite calms down, and the desire for pastries diminishes, making evening tea and cake gatherings less relevant.
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