How To Lose Weight During Winter? Tips You Must Know To Burn Your Calories

Medically reviewed by Maria Sarino, MD FACT CHECKED

Losing weight in winter may sound daunting, but it’s not impossible. Everyone wants to stay in their bed with cozy blankets and be comfortable.

You just need to know what to eat and how much exercise you need per week. The most important thing is to ensure you have a balanced diet for every meal and snack.

It also helps if you learn about various cold-weather exercises that can help maximize fat loss. This guide will show you how to lose weight during winter in the best possible way!

Walking and jogging are perhaps the most popular winter exercise routines.

Along with strengthening muscles and helping you become more flexible, aerobic exercise has been found to boost your metabolism.

One of the best ways to lose weight during winter is to combine workouts that target different muscle groups with a healthy diet plan.

Balancing your diet with proper nutrients has always been a better way to lose weight and in winter you can add some seasonal fruits or snacks which could help you in achieving your goal. 

  1. Guava

    These are low in calories and high in vitamins, magnesium, and potassium, and are loaded with fibers.

    This might give you the feeling of fullness and avoids unnecessary snacking.

    One carrot contains around 25 calories and is also low in sugar so you can add 1 or 2 guavas in a day to your diet plan.

  2. Carrot

    Carrots are rich in Vitamin A which makes them good for your eyes. They are also low in calories and rich in fibers.

    You can have a raw carrot directly or cut it and add it to your salad.

  3. Beetroot

    Beetroot is good for a bowel movement in the body and also helps in lowering the level of cholesterol in the body which helps in weight loss.

    They have zero fat, high water content, and high fibers and minerals which makes them a good composition of all the nutrients required for the body.

    You can have it in your salad or make juice out of it.

  4. Spinach

    A 100g of spinach contains only 23 calories and 99mg of calcium, which is good for bones.

    In Indian kitchens, spinach has been cooked in different forms, whether as a vegetable, soup, or gravy in winters.

    Spinach not only helps in digestion but also keeps your stomach full for a long.

  5. Pomegranate

    Pomegranate helps in boosting the metabolism of the body as they are rich in antioxidants, and linolenic acid which helps in burning fat.

    They are low in calories and have a sweet taste, so if you have a craving for some sweet beverage you can have a glass of pomegranate juice as it will also suppress your appetite.

Tips For Weight Loss During Winter

  • Measure The Intake

    Keep an observation on the overall intake of calories in a day, as consuming more than the required calories could lead to weight gain.

    In winters we don’t feel like doing much so our body doesn’t use enough of the energy and it gets stored.

    For better results weigh your body 2-3 times a week and if you don’t gain any weight then that is how many calories your body needs.

    To lose weight, start by taking fewer calories than your regular consumption. Do not change the intake instantly but reduce it by 10% a week.

    This could help your body in adapting the changes easily or else it would affect the performance of your body.

  • Change Your Drinks

    In winter we feel like having something hot very often and it can be in our favor only if we have only low-calorie fat-free drinks.

    You could pick one from soup, green tea, coffee/tea with less sugar, warm water, etc. You can also keep your body hydrated by having such beverages.

    Try not to have any additional add-ons to these as they may make your drink calorie-dense. Below are some refreshing herbal drinks you can add-

    1. Green Tea

      These are rich in antioxidants which can help in weight loss along with many other health benefits.

      Catechin and antioxidants help in breaking down the excess fat from the body as well as increase metabolism.

      Although the weight loss benefits seem to work for a long period, doing regular exercise or workouts along with this in a day might help to reduce significant weight.

    2. Lemon Tea

      Drinking lemon tea not only enhances the metabolism of the body but also removes toxins from the body.

      You can drink lemon with water hot or cold but during winters you can make lemon tea by adding ginger lemon and honey and serving it hot.

      This would not only make it healthy but would also keep your body warm.

    3. Apple Cider

      Apple ciders are known to boost the metabolism of the body.

      Making apple cider hot juice by mixing it with lemon, ginger, and honey could help in keeping the body hot and burn fat.

  • Find Some Indoor Activity

    Try to find some activity that will keep your body moving. Understandably, in winter no one feels like going out in the cold morning to do jogging.

    Hence, you must find some alternatives like going to indoor gyms or going up and down your house’s stairs.

    It is good for your cardio, doing dancing/Zumba, yoga, etc. If your house has space you can also do walks or small jogs in your house only.

    Below we have mentioned some indoor exercises/yoga you can do at your home without requiring any types of equipment-

    1. Planks

      Planks are a bodyweight cardio exercise to lose body fat.

      It is known for being very effective as it includes the neck, shoulder, and stomach strength.

      You can perform planks anywhere where you can stretch your whole body and hold it for 10-15s at the beginning of 3 sets and increase the span as you get comfortable.

    2. Skipping Ropes

      Skipping ropes just for 10-15 mins is enough to make you sweat and lose 200-250 calories.

    3. Crunches

      These are good to keep your stomach in shape by reducing belly fat.

      There are many types of crunches you can do like bicycle, reverse, double crunch, etc but you can start by doing regular crunches and then increase your level.

    4. Yoga

      Yoga not only helps in increasing the flexibility of the body but also reduces fat, says the research.

      These are easy to do at home as you don’t require much space for doing it and also make you feel refreshed afterward.

      In the morning you can do Surya namaskar, warrior pose, Bridge pose, Bow pose, triangle pose, etc.

      You can also find many yoga poses which have specific health benefits which you can add to your schedule.

  • Be Nutrient Friendly

    Try to have a more nutrition-friendly diet and cut fats or sugary products out of your meal. 

    Adding more protein and fiber-containing food as protein helps in building your muscles as well as metabolism and food-containing fibers could help in improving digestion and bowel movement.

    Carbohydrates are also good for the body but taking anything too much is not, try to limit carbs by substituting white bread with brown bread, white rice with brown rice, etc.

  • Try Intermittent Fasting

    It is a cycle of eating between periods of fasting and eating with more focus on when you are eating rather than what you are eating.

    Many Intermittent Fasting methods can help you in weight loss or have benefits.

    Most people schedule an 8 hrs period of eating during the day and fast for the remainder, also known as the 16:8 approach.

    There are other methods of it like, Eat-Stop-Eat (fasting for 24 hrs and starting it from the evening of a day till the evening of the next day).

    Warrior diet (eat less during the day and have their proper meal at night), 5:2 approach (involves limiting yourself to one 500-600 calorie meal for two non-consecutive days a week).


Winters don’t give us much motivation to move our bodies and we just want to hibernate in our beds but changing just a bit of our schedule and diet plans can do wonders.

So, you must plan out a diet and start exercising. Not only this but you must stay motivated and try to follow it regularly.

Try to avoid fried or high-calorie foods like snacks from your diet and pay attention to your eating habits.

In winters our body also takes a bit more time than in summers to digest the food, for this, add hot beverages which help in increasing the metabolism of the body.

We also feel less thirsty in winters but make sure that your body is getting enough water (8-10 glasses) in a day, you can switch to warm water as it will also help in keeping the body warm.

In winters we automatically feel like sleeping more due to cozy weather, which is good news as our body requires a good quality sleep of 8 hrs. 

Try not to sleep too much as you will feel lethargic throughout the day and won’t feel like doing any activity.

Keep yourself motivated to what your goal is and work on it!!