As we enter 2025, many people set New Year’s resolutions to achieve a healthier body and ideal weight. But if you’re starting a fitness journey to lose weight, the question arises: Should you exercise in a warm indoor environment or face the cold outdoors?
Research from the University of Aberdeen and the University of Birmingham indicates that exercising in a warm environment may be more effective for weight loss.
In the study, 16 individuals with obesity performed 45 minutes of treadmill exercise in a 68°F (20°C) room and then repeated the same workout in a 46°F (8°C) room. After each session, they were allowed to eat freely at a buffet, and researchers monitored their food intake.
The findings revealed that participants who exercised in the colder room consumed more carbohydrates than those who worked out in the warmer environment. Blood tests further showed that the “hunger hormone,” ghrelin, was up to 0.24 pg/mL higher in the cold-exercise group.
This difference may be due to the body’s reduced metabolic efficiency in colder conditions, which could increase hunger. According to a family medicine expert, working out indoors during the winter can support more effective weight loss.
For those struggling with a weight loss plateau, it’s crucial to understand homeostasis—the body’s natural tendency to maintain a stable internal state, including weight.
Increasing protein intake can be key to overcoming this plateau. Protein helps boost your basal metabolic rate and supports muscle retention, which is critical as dieting often results in both fat and muscle loss. Less muscle leads to a slower metabolism, which can stall weight loss.
For example, if you usually eat one egg and a piece of chicken breast daily, try increasing your protein intake to two eggs, a chicken breast, and a cup of milk.
Sticking to your diet plan for at least six months is essential. Your body’s weight set point takes time to adjust. Without persistence, homeostasis will work to return your weight to its previous level. However, maintaining a consistent diet and exercise routine for six months can reset this control point, leading to sustainable weight loss.
Finally, increasing the intensity of your workouts can also help. If your current routine feels easy, it means your body has adapted. Pushing yourself until you feel challenged and break a sweat is crucial for continued progress.
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