AMMAN — Experts advise exercise and diet changes to avoid weight gain in winter, when lack of physical activity, boredom and cold weather can lead to extra pounds. 

 

“People usually feel lazy to go walking or to the gym during winter, but this can be replaced with home exercise which leads to energy, warmth and better sleep,” said nutritionist Bushra Badarin.  

 

Exercising for more than 30 minutes helps to tackle fat, Badarin told The Jordan Times, explaining that the body burns sugar during the first half hour of physical activity.   

 

Noting that people tend to drink less water during cold weather, Badarin encouraged those watching their weight to drink two glasses of water before meals “to feel full faster”. 

 

Legume soups, sweet potatoes and chestnuts are common evening snacks during winter, but the nutritionist said they should only be eaten as a main course for dinner. 

 

For snacks, Jordanians often consume soups containing lentils or freekeh, which is made from roasted and sundried green wheat, but these should be replaced with vegetable soups, Badarin suggested. 

 

Meanwhile, half a sweet potato with buttered corn, or a whole potato, can be a main meal, she said, adding that dinner should be eaten two or three hours before sleeping.  

 

Sugary Arabic sweets should be limited to twice a week, Badarin cautioned. 

 

Dietician Razan Shweihat recommended roasted vegetables or bread sticks with garlic or thyme as healthy, low-fat evening snacks. 

 

Both experts advised drinking hot herbal drinks, like cinnamon or anise, to burn fat and stay warm.  

 

Sahlab, a creamy, hot drink popular in winter, can be prepared with fat-free milk using cinnamon instead of sugar, Shweihat said. 

 

For Razan Batarseh, food helps to ease the boredom of long winter nights, but leads to regret later. 

 

“I gain about four kilos but lose them within a month when winter ends just by dieting,” the 25-year-old said.