IT'S cold, dark and Christmas is just around the corner.
You'd be forgiven for wanting to embrace Fat Bear Winter - clinging to the couch and ditching the gym, which doesn't emerge until late spring.
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Fat Bear Winter was created by writer Alexandra Jones, who says the ethos is about 'joyful indulgence, periods of real rest, putting on a few extra pounds and switching off fitness trackers'.
It's about channeling your inner bear-animals that gain a lot of weight before hibernating in the winter-and trading fitness and a healthy diet for a different kind of self-care and wellness.
It could look like this:
- Throw away fitness trackers
- Cancel gym membership
- Sleep in instead of getting up early
- Swap protein shakes for hot chocolate
- Put away gym equipment and bring out comfortable tracksuits
- Embracing carbohydrates and delicious hot dishes instead of healthy salads
- Say no to social events that you simply can't be bothered to attend
The reason? People are craving permission to stop.
Why people want Fat Bear Winter
All it took was a global pandemic and us being told to lock ourselves indoors - with all the gyms around us closed - for the nation to eagerly pack up their lycra.
Naturally, the amount of time Britons spent exercising fell, according to several studies.
After the world reopened, exercise levels slowly returned to pre-pandemic levels, the statistics showed.
But then the start of winter 2023 meant trouble.
The weather in Britain made for a pretty disappointing summer and by July people were already turning to comfort food.
Tesco saw "unexpectedly high demand" for foods normally associated with winter, with sales of Yorkshire puddings up 80 per cent, pies up 25 per cent and spotted prick up 35 per cent compared to the summer months the year before.
Then a series of storms swept the country in early autumn.
It seems that the motivation to eat, sweat, walk and repeat decreases again.
And it's normal to crave periods of rest after expending energy or adopting a new fitness regimen.
In winter we actually need slightly more body fat than in summer to stay healthy
During lockdown, personal trainer Joe Wicks, the nation's hero, had us bouncing around our living rooms via Zoom.
But even he himself lost steam when he shared a photo of his weight gain in March 2022, saying he had been gorging on cakes and cookies every day - and just a few weeks ago.
During the pandemic, we've all had a taste of slower life. No morning rush to the gym, no busy commute and plenty of time to enjoy yourself at home.
After a few years back into the rut, the excitement has faded and people are longing for a return to lockdown (or at least a lighter version of it).
Fitness expert and professional diet coach Sarah Bockhart says: "Taking rest periods can be incredibly important - both for your physical body and your mental health.
"If we are constantly on the go, rushing from one place to another, exercising intensively, saying no to food we really want to eat and constantly monitoring our every step, it is tiring and actually not always healthy."
Extra body fat can be healthy, as Sarah says: "We actually need a little more body fat in winter than in summer to stay healthy.
"If you are a healthy weight, it can be helpful to gain a few pounds so that your body has extra energy reserves for the winter."
Research from 2021 has shown that our metabolism increases when it is colder and that an extra 150 calories are needed daily in the colder months.
But Sarah says: "Giving up every healthy habit we've been making for years and swapping it for an unhealthy habit can have an impact on your health and wellbeing, not just in the winter, but long after."
Sarah says that while Fat Bear Winter has some benefits (described below), you can still take health into account.
Here's how...
Health Benefits of Fat Bear Winter
Immune system boost
Sarah says: "Extra calories can help boost our immune system and keep us warm."
It's time to load up on carbs, like pasta and bread.
But Sarah says other winter foods with extra nutritional value include wholemeal bread, potatoes, beetroot and pumpkin.
"So if you eat a lot of roast dinners as part of your Fat Bear Winter, you should get a decent intake of these," she says.
Lower blood pressure
If you're feeling guilty about sleeping more because you have chores to do or because you took a morning fitness class, remind yourself that extra time in bed can have additional benefits that you don't see.
"Hitting snooze and getting an extra hour or two of sleep every night can significantly reduce stress and even lower our blood pressure," says Sarah.
"If you choose to sleep in, you can help prevent that morning spike in cortisol (the stress hormone) and instead help us start the day happier."
A boost for mental health
It's no secret that slowing down and resting is essential when you're mentally feeling the pressure of life.
Sarah says: "When we live busy, non-stop lives, our brains become overwhelmed.
"Just like our phones, our minds need new energy every day, and if we don't get that, stress can arise.
"Giving ourselves permission to shut things down and say no helps us reflect and reset."
More time for other things
Sarah says: "When we follow a healthy routine, we can sometimes forget about other things we enjoy.
"Choosing to spend more time at home 'doing nothing' can actually lead to us remembering other things that interest us and sparking our creativity in new ways."
What to look out for with Fat Bear Winter
More difficult to regain healthy habits
If you've had the winter off, hopefully you'll have renewed motivation for a healthy lifestyle come spring.
But Sarah says: "Cutting habits all at once and replacing them with unhealthy alternatives can not only disrupt our health initially, but also make it very difficult to get back to our old habits once this period of 'hibernation' is over. "
Why not try a lunchtime workout - even if it's some weights in the living room - so you can still maintain a routine while enjoying those cozy dark evenings?
Because there are fewer hours of sunlight in winter, it is incredibly important to be exposed to daylight as much as possible.
When you go for a walk, you increase your vitamin D levels, control your circadian rhythm and increase your energy levels.
A nutrient deficiency
Shock: Eating too much unhealthy food for long periods of time can take its toll on the body and even the mind.
Sarah says: "Eating high-calorie foods is one thing, but eating only high-calorie foods is another.
"If you eat massively less vegetables, lean proteins and healthy fibers, you can quickly become deficient in important nutrients, weakening your immune system at a time when you need it most.
"Plus, you can really upset your gut microbiome if you drastically change your diet, and this can lead to bloating, painful cramps and IBS symptoms."
Once again embrace healthy, warm foods that still provide comfort.
Sarah says: "Soups, stews and homemade casseroles are all fantastic ways to get comfort from food without it always having to be ultra-processed or lacking in nutritional value."
Tension
There is a risk that if you embrace Fat Bear Winter too much, you will become isolated.
Sarah says: "If lockdown has taught us anything, it's that regular social contact is important.
"While saying no to some social events can be good, saying no to all social events and locking yourself on the couch every night can leave you feeling lonely and even experiencing anxiety and depression."
Invite friends to join in the fun or at least call a friend on the way home from work.
Longer term problems
Too much sedentary behavior can lead to back pain, sciatica, shoulder and neck pain, among other things.
"And the problem with joint and muscle pain is that it can take a lot longer to get rid of than if you get it in the first place," says Sarah.
"The NHS says sitting or lying down for too long increases the risk of chronic health problems such as heart disease, stroke, diabetes and some cancers."
To avoid the negative effects of sitting for long periods of time, simply get up every hour, do a stretch or do a quick exercise circuit - 30 seconds each of squats, star jumps, jogging on the spot and stretches.
This can reset your posture and boost your circulation and energy levels.
Weight wins
If you are at a healthy weight, you don't have to worry about gaining a few pounds in the winter.
However, if you are already overweight and gain a little more than a few pounds by stopping exercise and eating what you want, then gaining a few stone in winter can be very harmful to your health.
It's hard to prevent weight gain if you do less and eat more.
