It is the season when your immune system is working the most. Although you can cover yourself up and always have an umbrella, if someone around you is sick and your immune system is weak, you are very likely to get sick too.

Here’s how you can strengthen your immune system against colds, flu, and other colds.

Also read: The 5 Most Popular Watch Brands

#1. Eat A Balanced Diet

Eating a healthy and balanced diet will also help you stay fit and vital during the winter. But what do we mean by “balanced”?

Simply put, it’s all about having the ideal proportion of carbohydrates, protein, and fat on your plate. Yes, yes, you read that right: fat is also essential in your diet. Fats like Omega-3s are essential fatty acids for the body to perform all of its functions.

#2. Take A Vitamin Cure

Another aspect of a balanced diet is a vitamin. Even though vitamins are not directly related to your body’s energy production, they are still important. Vitamins play a role in many bodily functions, so they are essential for your physical performance and health.

Vitamins are found in large quantities in fruits and vegetables. Our Daily Vitamins can help if you can’t reach your three servings of vegetables and two servings of fruit per day. They provide you with the best fruit and veg in capsules, ideal for busy days.

#3. Exercise Or Play Sports In The Great Outdoors

Being active in the fresh air helps you to be more resistant to the cold. In the summer, we prefer to stay outside, but we tend to keep warm at home on the sofa once it gets cold. However, it is precisely this inactivity that promotes the fall blues and winter depression.

With fewer sun hours and less physical activity in general, your body produces less serotonin, the hormone of happiness. For you, this means a lousy mood and weakened immune defenses.

Regular exercise in the fresh air helps you toughen up and releases more serotonin and, therefore, strengthens your immune system.

Did you know? Sport is a real serotonin booster. Mostly if you go jogging in the fresh air, you kill two birds with one stone. Check out our article to get started running.

#4. Go To The Sauna

Going to the sauna regularly also helps boost your immune system. Thanks to hot and cold, your body learns to regulate its temperature better. It cools faster when it’s hot, and it heats up more quickly when it’s cold. This way, you are less likely to catch a cold in the winter.

#5. Drink Lots Of Water And Tea

In winter, you don’t sweat as much as in summer, but that doesn’t mean you need to stay hydrated. The mucous membranes trap most of the viruses and bacteria.

If you don’t drink enough, your mucous membranes will dry out, and they will no longer perform their filtering function. Teas and infusions are particularly recommended because, in addition to hydrating you, they also provide you with essential minerals. Our different inputs are ideal for keeping you warm during the winter.

#6. Ventilate Regularly

In the summer, we often stay with the windows wide open, whether at home or work, to get some fresh air. Strangely, in winter, we are much less inclined to open the windows.

Still, fresh air has a positive effect, even in winter. If you don’t ventilate for a long time, the amount of oxygen in the air decreases. It is why you quickly feel tired when you are in a too hot and stuffy room.

Airing repeatedly helps oxygenate your brain. The breath of fresh air gives your lungs a boost, like a cold shower. Your immune system is forced to work a lot harder for a short time, which helps it get more robust.

#7. Sleep Well

Daily life and work are often quite stressful like that, and if we add the gym to our busy days, the lack of time is felt. Between metro, work, and sleep, it’s usual bedtime that toasts. Either you sacrifice your hours of sleep or you sleep less well because of stress.

If you sleep less or less well, you will often feel tired, exhausted and your immune system weakened. Getting a good night’s sleep allows the body to recover, regenerate, and be on top of the game for the next day.

To find out how many hours of sleep it takes to recover, see this article.

Our Conclusion

• A balanced diet gives your immune system the nutrients it needs
• Playing sports or exercising produces serotonin and supports your natural defenses.
• Hot and cold helps your body learn to regulate its temperature better.
• Stress weakens the immune system. Take the time to disconnect, decompress, and sleep well.

Also read: Some Tips For Food And Nutrition In Self-Quarantine

You’ve Tried Everything. Nothing Worked.

Okay, real talk. Most diets are trash.

You go on a diet. You lose weight fast. Then you gain it back. Plus extra. Sound familiar?

I did this for years. Strict dieting. Cutting out food. Losing 10 pounds. Gaining 15 back. It was exhausting.

Then I figured out that how to lose weight sustainably and effectively isn’t about being perfect. It’s about doing stuff you can actually keep doing.

So that’s what I’m sharing here. No crazy rules. No food you hate. Just real talk about weight loss that actually sticks.

Why Diets Fail (And It’s Not Your Fault)

Here’s the thing nobody tells you—crash diets are designed to fail.

Your body doesn’t like starving. When you cut calories way down, your body freaks out.

What happens:

Your hunger goes crazy. You’re hungry all the time. Your brain is screaming at you to eat. That’s not laziness. That’s biology.

Your energy tanks. You feel tired. Grumpy. Like garbage.

You lose muscle too. Not just fat. Muscle. Which slows your metabolism even more.

You can’t do it forever. At some point you break. You eat everything. And you gain it back fast.

This is why restrictive dieting sucks. Your body literally fights back.

How to lose weight sustainably and effectively means not fighting your body. It means working with it.

Calories Actually Do Matter (Sorry)

I know people hate talking about calories. But here’s the deal—weight loss is about calories.

Eat less than you burn = weight loss. Eat more than you burn = weight gain. It’s that simple.

BUT. And this is important. Not all calories feel the same.

200 calories of chicken: You’re full. Your blood sugar is stable. You feel good.

200 calories of soda: You’re still hungry. Your blood sugar spikes. Then crashes. You want more food.

So yeah, calories matter. But what you eat matters too.

The real thing: Most people can lose weight on a 300-500 calorie deficit. That’s it. That’s not a huge cut. That’s doable.

If you normally eat 2,000 calories, eating 1,700 puts you in a deficit. You’ll lose weight.

Don’t go crazy and eat 1,200 calories unless a doctor tells you to. That’s too low for most people.

Protein Is the One Thing That Actually Makes a Difference

Okay so here’s something weird—protein is like a cheat code for weight loss.

When you eat protein:

You’re full longer. Like actually full. Not just pretending.

Your hunger hormones chill out. Your body makes less of the hunger hormone. You want less food.

Your metabolism gets a tiny boost. Your body burns calories digesting protein.

You keep your muscle. This is huge. Most diets make you lose muscle. Protein stops that.

It’s like the one thing that makes a real difference.

What to do: Eat protein at every meal. Seriously.

Breakfast: Eggs. Yogurt. Whatever. Aim for like 20-30g.

Lunch: Chicken. Fish. Tofu. Beans. 25-35g.

Dinner: Same thing. 25-35g.

Snacks: If you’re hungry, eat some nuts or yogurt.

That’s it. Most people don’t eat enough protein and then they’re always hungry.

Actually Lose Weight Without Hating Your Life

This is the key part. How to lose weight sustainably and effectively means you don’t have to hate what you’re eating.

Real talk—if you hate your food, you’ll quit. So don’t eat food you hate.

Here’s what actually works:

Eat food you like. I know that sounds wild but seriously. Eat things you actually enjoy eating.

Keep the foods you love. You like pizza? Eat pizza. Not every day. But sometimes. Once a week instead of three times a week.

Find swaps that work. Instead of chips I eat popcorn. Same vibe, fewer calories. Find what works for you.

Spend one day cooking. Make a bunch of food on Sunday. Then you have stuff ready. When food is there, you eat it. When it’s not, you don’t.

Drink water. Like, a lot. Sometimes you think you’re hungry but you’re actually thirsty. Drink water. Wait. See if you’re still hungry.

Don’t skip meals. People skip breakfast to save calories. Then they’re starving at lunch and eat everything. Just eat breakfast.

Plan for eating out. Going to a restaurant? Look at the menu before. Know what you’ll order. Makes it easier.

This isn’t rocket science. It’s just thinking about it ahead of time.

Moving Your Body (Don’t Torture Yourself)

Okay so here’s the truth about exercise and weight loss.

Exercise doesn’t burn as many calories as people think. A 30-minute run burns like 300 calories maybe. That’s one slice of pizza.

So exercise alone won’t make you lose weight. But it helps.

Here’s why it actually matters:

You keep muscle when losing weight. Lifting weights stops you from losing muscle. That’s important.

You feel better. Exercise makes your mood better. Sleep better. More energy. Which makes healthy choices easier.

You look better at your goal weight. Someone who exercises looks way better than someone who just dieted.

So what should you actually do?

Lift weights 2-3 times a week. Nothing crazy. Just basic stuff. Squats. Pushups. Rows. Whatever.

Walk more. That’s it. Just walk. Park far away. Take stairs. Walk on lunch break. Burn calories without it feeling like a workout.

Do something you don’t hate. If you hate running, don’t run. If you hate the gym, do something else. Dance. Swim. Hike. Whatever. If you actually like it, you’ll do it.

The key is not torturing yourself. You won’t stick with it if you hate it.

Sleep and Stress (This Actually Matters)

Okay so this is the part people ignore. But it literally affects your weight.

Bad sleep = your hormones go nuts. You’re hungrier. Your willpower tanks. You make bad choices.

High stress = your body makes cortisol. You hold onto fat. You stress eat.

Sleep: Get like 7-9 hours. I know it sounds like a lot but your body needs it.

How to sleep better:

• No phone before bed (like 30 minutes before)
• Dark room
• Cool room
• Same bedtime every night
• No coffee after early afternoon

Stress: Walk around. Meditate. Talk to someone. Do something you enjoy. Don’t work all the time.

This isn’t fluff. Your sleep and stress directly affect whether you lose weight. It’s real.

What Actually Happens Timeline Wise

People want to lose 20 pounds in two weeks. That’s not real.

Here’s what actually happens:

First two weeks: You lose like 3-5 pounds. But a lot is water. Your weight moves up and down daily.

Weeks 3-4: Okay, now real fat is leaving. You’re down 4-8 pounds total. Your clothes fit different maybe. You have more energy.

After two months: You’re down 8-16 pounds. People notice. Your clothes fit way different. You feel way different.

After three months: 12-24 pounds down maybe. You look different. You feel different. More confident.

Six months: 24-50 pounds potentially. Big change. But also—this is just your life now. You’re not “dieting” anymore. You’re just living different.

One year: If you keep going, huge changes possible. But the real win is it’s normal for you now. Not temporary.

The point? It takes time. But it works if you stick with it.

When Your Weight Gets Stuck (It Happens)

You’ll hit a point where you stop losing weight. Your body adapts. It’s annoying but normal.

Here’s what to do:

First—make sure it’s actually stuck. Weight moves around. Up and down. If it’s been one week? Not a plateau. If it’s been a month? Okay, maybe.

Write down what you eat for a week. Sometimes you think you’re eating the same but calories crept up slowly. Track everything.

Add more protein. This helps you eat less without being miserable.

Start exercising if you’re not. Or add another workout.

Eat like 100 calories less. Not a ton. Just small. 1,700 to 1,600.

Check your sleep. Usually a plateau means something else is wrong. Bad sleep? Stressed? Fix that first.

Wait it out. Sometimes your body just needs time. Give it a few weeks.

You’re Allowed to Have Treats

This is important. Perfect doesn’t work.

You’re going to eat cake. You’re going to have a big meal out. You’re going to miss workouts sometimes.

That’s normal. That’s being human.

The difference between people who keep weight off and people who gain it back is what they do after they slip up.

Old way: Mess up once. Then give up for the week. Gain 5 pounds.

Better way: Mess up. Then get back to normal tomorrow. Move on.

This is why sustainable matters. You don’t have to be perfect. Just get back on track.

Let yourself have treats. Just plan for it. Big dinner Friday? Eat a bit less that day. Done. No drama.

Questions People Ask Me

How fast should weight come off?

1-2 pounds a week is healthy. Faster usually means water weight. Or you’re doing something unhealthy.

Can I eat carbs and lose weight?

Yes. You can eat whatever and lose weight if you eat fewer calories. Carbs aren’t evil.

Do I need to cut sugar?

Not completely. Less sugar is better for your health. And it helps you eat fewer calories since sugar is full of calories.

What about keto or intermittent fasting?

If it helps you eat fewer calories and you can stick with it? Sure. But it’s not magic. Eating less is what matters.

Is my metabolism actually slow?

Most people don’t have a slow metabolism. But if you do? Same answer. Eat less, move more.

How do I not gain it back?

Don’t go back to your old way of eating. Keep doing what worked. That’s it. Maintaining is just a smaller version of weight loss.

What Worked for Me

My actual routine:

Eating: I eat around 1,800 calories (I normally burn 2,200). I eat a lot of protein. Mostly whole food but I don’t stress about takeout or dessert sometimes.

Moving: Weights 3 times a week. Walking most days. Yoga sometimes for stress.

Sleep: 8 hours most nights.

Stress: I walk. I meditate. I take breaks from work.

Flexibility: If something comes up, I don’t panic. I get back to normal the next day.

That’s it. Nothing complicated. Just consistent.

The Real Deal About How To Lose Weight Sustainably And Effectively

Here’s the summary:

Eat less. A small deficit. 300-500 calories. Not huge.

Eat protein. Every meal. It keeps you full.

Eat food you actually like. If you hate it, you’ll quit.

Move your body. Strength + walking. Do something you don’t hate.

Sleep enough. 7-9 hours. It matters.

Manage stress. Walk, meditate, whatever.

Be consistent. Do it for months.

Be flexible. Perfect isn’t the goal.

Judge yourself by how you feel. Scales lie. Clothes fitting is better.

The weight loss that sticks is slow weight loss. The one that doesn’t make you miserable. The one you can do forever.

That’s the whole thing. That’s what works.