Putting on some extra weight is natural in winters. Rich and heavy foods like cakes, piping hot halwas, puris, paranthas, chhole bhature and jalebis are loved by people of all ages. Thanks to our convenient home delivery system, you do not even have to cook or step out to eat. All favourite foods are available at home at click of a button. But the side effect is unwelcomed weight gain.
The colder months in winter bring changes in lifestyle, diet, and metabolism. During winter, the body naturally tends to store more fat to protect us against the cold. Additionally, shorter daylight hours and reduced exposure to sunlight can disrupt hormonal balance, making people feel sad and low. This may lead to increased cravings for comfort foods rich in sugar and unhealthy fats. These food habits, combined with decreased physical activity during winter due to the cold weather, can result in weight gain.
From an Ayurvedic perspective, winter is a Kapha-dominant season, which is characterized by qualities like heaviness, coldness, and sluggishness. These attributes can slow down metabolism (Agnimandya) and lead to the accumulation of toxins (Ama) which creates extra burden for our liver. The Kapha imbalance is aggravated by consuming heavy, oily, and sweet foods, which are often more appealing during the winter months.
Weight and liver health are deeply interconnected, as the liver plays a central role in metabolism, fat regulation, and detoxification. When the liver becomes overburdened due to poor diet, excessive fat intake, or toxin accumulation, it leads to Medo Dhatu imbalance (disrupted fat tissue), contributing to weight gain and fatty liver conditions. A dysfunctional liver further disrupts the digestion and assimilation of nutrients, promoting fat storage and reducing the body’s ability to burn fat efficiently.
Fatty liver can pose significant health risks if left unaddressed, as it can progress from a relatively mild condition to more severe liver diseases very quickly. This inflammation increases the risk of developing fibrosis (scarring of the liver) and, in severe cases, cirrhosis, which can also result in permanent liver damage and liver failure. Additionally, fatty liver is closely associated with metabolic disorders, such as insulin resistance causing type 2 diabetes. High blood sugar and obesity create a vicious cycle that worsens overall health.
Fatty liver also elevates the risk of cardiovascular diseases, as it contributes to systemic inflammation and abnormal lipid levels. Early symptoms are often subtle, including fatigue, abdominal discomfort, or mild digestive issues, which makes timely diagnosis challenging.
Ayurveda shows the way
The Ayurvedic approach to managing winter weight gain focuses on balancing Kapha dosha, enhancing digestion (Agni), and adopting practices that prevent fat accumulation and toxin buildup. Winter, a Kapha-dominant season, is characterized by cold, heavy, and damp qualities that slow down metabolism, encourage fat storage, and increase the risk of weight gain. By making thoughtful dietary and lifestyle choices, you can maintain a healthy weight and prevent related health issues.
Dietary Guidelines
Kapha-Balancing Foods: Emphasize light, warm, and freshly cooked meals. Favor foods with bitter, astringent, and pungent tastes, such as leafy greens, broccoli, bitter gourds, fenugreek, ginger, and turmeric. Minimize heavy, oily, sugary, or processed foods that aggravate Kapha and lead to fat accumulation. Replace refined sugar with jaggery, honey and dates and that too in moderation. Heavy foods like paranthas, halwas, cakes may be eaten in small quantities. Add a lot of salads and soups and whole grains to your meals and do not skip breakfast.
Seasonal Eating: Include winter vegetables like spinach, carrots, and radishes, which are rich in fibre and nutrients. Use whole grains like barley, millet, and quinoa, which are light and help reduce Kapha. Try eating local, fresh, and organic as much as possible.
Spices to Boost Metabolism: Incorporate warming spices like ginger, black pepper, cumin, cinnamon, and mustard seeds to enhance Agni and prevent sluggish digestion.
Avoid Overeating: Eat smaller, more frequent meals to prevent overburdening digestion. Stop eating when you feel about 75% full to allow proper digestion.
Lifestyle Practices
Stay Active: Regular exercise is crucial to prevent Kapha accumulation. Activities like brisk walking, yoga, and strength training help burn calories and stimulate metabolism. Twisting yoga poses like Ardha Matsyendrasana (Half Spinal Twist) and Surya Namaskar (Sun Salutations) are particularly beneficial. There is no replacement to physical activity for the body. Its easy to put on weight but tough to lose, so take precaution in the first place.
Daily Abhyanga (Self-Massage): Use warm sesame or mustard oil for daily massages to stimulate circulation and lymphatic drainage, reducing Kapha stagnation. By increasing circulation, you naturally feel more energetic and active which is quite helpful in winters.
Hydration: Drink warm water or herbal teas infused with ginger, fennel, or cinnamon to cleanse the system and support digestion. Drinking warm water with lemon first thing in the morning is also helpful.
Regular Detox: Use Ayurvedic remedies like Triphala to cleanse the digestive system and remove Ama (toxins). You may also consult ayurveda practioner for Panchakarma detox. You can go for these sessions too as per expert advice. Panchakarma sessions are helpful both in weight management and detoxification.
Mental and Emotional Balance
Winter can often lead to low moods and stress which can lead to emotional eating and weight gain. Manage stress through yoga, meditation, pranayama (breathing exercises), or mindfulness practices to beat the stress. Try going out for walks in afternoon when sun is shine bright. Socialize with friends and family as and when possible, to keep your spirits up. But when you meet focus should be less on food and more on other bonding activities which you can enjoy together. Ensure quality sleep, as lack of rest disrupts metabolism and increases cravings.
Herbal Support
Ayurveda recommends many herbs which may help in boosting digestion and metabolism thereby helping in weight management and liver function. Some of them are :
Triphala: A gentle detoxifier that supports digestion and fat metabolism.
Guggulu: Helps reduce fat tissue and supports a healthy metabolism.
Amla (Indian Gooseberry): Boosts digestion and metabolism while nourishing the body.
Turmeric: Improves digestion and prevents fat accumulation in the liver.
Ginger: Enhances metabolism and reduces Kapha-related sluggishness.
Kutki : Helps in detoxification and supports bile production.