Find out why people gain weight in the fall and adhere to 20 rules to help keep your figure in the fall. Scientists today are confident that weight gain in the cold season is a natural process. In the course of numerous studies, they have found a number of explanations for this process. Today we will talk about how not to gain weight in the fall and consider the reasons for the increase in body weight in the cold period.
Why do people gain weight in the fall and winter?
- Genetics. The cold season for all living creatures living in a temperate climate is a strong stress. This is a difficult period for obtaining food, which, moreover, cannot be considered complete. For the entire time of evolution, the human body has adapted to such a situation and, at the first opportunity, strives to create a reserve of energy. Such is his genetics and nothing can be done about it. Now people do not go hungry even in winter, because you can buy any food in the store. However, this opportunity has appeared relatively recently, and the body continues to work in accordance with the previous instincts.
- Energy consumption. Many people are sure that in winter the body spends more energy, because the body needs to be warmed. In such a situation, it is imperative to increase the energy value of the diet. However, scientists do not fully share this point of view. There is no doubt that additional energy is required to warm the body. However, in the cold season, activity decreases, metabolic processes slow down, etc. As a result, the caloric content of food should remain at the same level, just energy is spent in a different way.
- The quality and quantity of food. The misconception, which we discussed above, suggests the need to eat more food. In practice, this statement is not true and you do not need to switch to eating fatty foods.
- Sunlight. In autumn and especially in winter daylight hours are short, and people go out on the street less often. As a result, the concentration of vitamin D in the body decreases, which is one of the reasons for weight gain.
- Slowing down the pace of life. The colder it gets outside, the less active we are. Also, in cold weather, it is not possible to do some sports. Agree, not every person will go for a run in strong winds and low temperatures. According to statistics, adults gain an average of 2–4 kilograms during the autumn-winter period. This ballast can go off on its own in the spring, but many have to make some effort for this. If more weight has been gained during the winter, then it becomes much more difficult to deal with them.
How not to gain weight in the fall - 19 rules
- Drink green tea. Many people start their day with a cup of coffee. This aromatic drink warms and invigorates. However, green tea has similar properties. At the same time, this drink is not capable of causing addiction and does not harm the body. Do not forget that green tea helps to accelerate lipolysis processes. We recommend to end each breakfast with a cup of green tea.
- Review your nutritional program. Many women say that even with a low-calorie diet, they continue to gain weight in the fall. However, they pay attention primarily to the quantity of food, not its quality. We have already said that in the cold season, there is a craving for fatty foods. You need to overcome it and give preference to sources of protein compounds, vegetables and fruits. Try to start calculating your daily energy intake. This is not as difficult as you might think.
- Don't just think about losing weight. You don't have to constantly think about how not to gain weight in the fall. Frequent use of various dietary nutrition programs and excessive physical activity will only harm the body. To lose weight at any time of the year, you only need to eat right and exercise enough physical activity. Moreover, training should give you pleasure. If you force yourself to go in for sports, then there will be no benefit from this.
- Fight depression. If you are used to seizing stress, then you should not hope for a successful fight against excess weight. To combat depression, you should increase the concentration of the hormones endorphins. However, you should not consume a lot of chocolate or other sweets for this. Get in the habit of enjoying small things like walking, shopping, going to the movies, etc. You must remember that certain hormonal substances contribute to the accumulation of fat, such as cortisol.
- Go in for sports. We have already said that training should be a joy. If you play sports exclusively for weight loss, then positive results will not be obtained. Once you love exercise and an active lifestyle, you can quickly see the results.
- Throw beach parties. Any girl wants to look as attractive as possible in a swimsuit. Often, representatives of the beautiful half of humanity begin to play sports in the spring to prepare for the beach season. But why don't you put on a swimsuit in the fall and even winter. You can go to the pool or water park and have fun parties there with your friends.
- Keep warm with clothing. Combine business with pleasure and go shopping to dress not only fashionably, but also warmly. If the clothes keep warm. Then the body does not need to spend a lot of energy on heating the body.
- Eat fish. Make one day a week fishy. This is a very useful tradition, because fatty fish and some seafood are excellent sources of vitamin D. We noted at the beginning of the article that in the cold season, most people are deficient in this micronutrient. In addition, delicious meals will give you pleasure, which has a positive effect on the balance of hormones.
- Get ready for your New Year's Eve party in early fall. You can purchase a dress for the New Year's Eve strictly according to your figure. After that, you have to monitor your body so that you can put on a new outfit for the holiday. Agree that this is a great incentive to review and control your diet.
- Get enough sleep. In the summer, you can easily sit up long after midnight, but in the fall, after ten o'clock in the evening, it can get sleepy. If this happens, then don't resist the inevitable. Remember, good quality sleep is one of the essential elements of losing weight and maintaining a beautiful figure.
- Eat potatoes. Many losing weight cross this root crop from the list of permitted products and it is completely in vain. The fact is that the starch contained in potatoes can be useful for you in the fall. This substance belongs to the group of complex molecular substances, and is processed by the body for a long time. As a result, you will be able to maintain a feeling of fullness throughout this time period. Also, remember that potatoes should be eaten boiled or baked.
- Do not forget about animal protein compounds. We have already said that energy consumption in the autumn-winter period increases slightly. You've probably noticed that after returning home from the cold, your appetite increases significantly. To avoid this, use protein compounds of animal nature. You already understood that we are talking primarily about meat, which should not be fatty. Protein compounds perform not only a plastic function, but can also be used by the body as an energy source that is not converted into fats. In winter, a steamed chicken cutlet can be healthier than a few vegetable salads.
- Avoid hidden calories. Before purchasing any product in the supermarket, you should carefully study the label and pay attention to the energy value indicator. It is possible that the caloric content of yogurt, which is considered dietary, will be overstated. Some not clean on hand manufacturers reduce the fat content of their products, and instead of sugar use various sweeteners that can be harmful. Choose foods that say "low in calories." The fat-free label does not always mean the lowest calorie content.
- Take a contrast shower. This is probably one of the simplest spa treatments with which you can quickly wake up on a rainy autumn morning and at the same time maintain the elasticity of the skin. A sharp temperature drop plunges the body into mild stress, and it is forced to maintain the optimum thaw temperature, spending energy for this.
- Apply aromatherapy. Thanks to essential oils, you can improve mood, reduce appetite and improve the functioning of the body's defense mechanisms. Scientists have long proven that citrus and coniferous scents help keep appetite under control and speed up metabolic processes. If you want to know how not to gain weight in the fall, we recommend aromatherapy using lavender, juniper, bergamot, tangerine, patchouli, grapefruit, geranium, lemon, lemongrass oils.
- Work with the hoop. On winter and autumn evenings, you just want to watch your favorite TV show, wrapped up well in a warm blanket. However, you can spin the hoop while watching TV and thereby burn some energy. Also, such a workout will improve the tone of the abdominal muscles.
- Don't ignore breakfast. Many people know how not to gain weight in the fall, but they still want to eat often. To control hunger, make your first meal a hearty one. If you skip breakfast, then during the day, the feeling of hunger increases significantly. Many nutritionists agree that breakfast is the main meal of the day. It is at this moment that you start metabolic processes and supply the body with energy, which will be spent in the first half of the day.
- Eat honey. Honey is a very useful product. If you are not allergic to it, then do not refuse the gift of bees. However, one should not forget about its high energy value. We recommend eating one teaspoon of honey in the morning, slowly dissolving the product. In terms of the amount of nutrients, almost no product can be compared with honey.
- Drink water. All nutritionists are constantly talking about this, but many ignore this advice. Water not only makes up a large part of our body, but is also essential for various processes to take place. Also, various toxins are dissolved in water and then disposed of. Drink at least one and a half liters of regular drinking water daily.
