Зміст
In the fall and winter, the days get shorter and cooler, which means we spend more time at home. Then we limit our physical activity and often want to hide under the covers while watching TV shows or movies. There is nothing wrong with that, but spending time in this way often can lead to weight gain. Moreover, on cold days, we are more and more inclined to a variety of sweets and high-calorie dishes. Therefore, in the autumn-winter period, gaining extra pounds is not difficult. So what to do in order not to gain weight at this time and enjoy a slim figure until spring? Contrary to what it sounds like, you don’t need to torture yourself in the gym, but just follow a few simple rules.
Eat regularly
During the autumn-winter period, colder days prevail over warm ones, which means that our body needs more energy to warm up. This is why we crave high-calorie and satisfying foods, and we are often tempted to eat something sweet. This is a short way to gain those extra pounds. To prevent this from happening, you should eat regularly, more often, but less abundantly. Ideally, this will be 4–5 meals a day, approximately every 3–4 hours. This will keep your sugar levels constant and prevent bouts of hunger. It’s also good to think about whether we’re starving when we reach for a snack, or whether it sometimes doesn’t develop a habit, such as serving chips or popcorn to watch a movie.
Get hot and spicy food
On cold days, it is worth eating warm, warming meals. Cold temperatures cause the body to warm up quickly and demand more energy. However, it can cause increased appetite. Therefore, it is a good idea to add more warm soups (no cream and dressing), cereals, stewed vegetables or boiled vegetables to your diet. Warming drinks such as warm water with ginger or lemon or tea with aromatic spices like cinnamon, cardamom, ginger, nutmeg, cloves, or anise are also worth drinking. In the fall and winter, it is good to eat spicy foods with spices such as peppers, peppers, chili and turmeric. They contain substances that stimulate digestion and increase body temperature. Thanks to this, they effectively warm them and fill them longer.
Don’t give up fat
If we are afraid of gaining weight in the fall, we do not need to significantly reduce calorie intake and follow restrictive diets. Also, you should not give up fat, they are an important source of energy, and thanks to them vitamins A, D, E and K are absorbed. It is best to choose unsaturated omega-3 fatty acids, which do not contribute to weight gain and have a beneficial effect on health. Saltwater fish such as salmon, mackerel, and herring are good sources.
How to avoid sugary snacks?
Autumn blues encourage us to gravitate towards various sweets. To overcome this temptation, first drink a glass of water and wait 10–15 minutes. This may be enough to combat the urge to snack, as hunger is often confused with thirst. During those few minutes, it’s also good to focus on something else, such as our favorite pleasures, so that we don’t think about food. However, if after that time we still crave something sweet, you can opt for healthy snacks such as nuts, fruits, or dried fruits. You can also eat a piece of chocolate or cake from time to time, but this is best done in the morning when we are more active and have time to burn calories.
Fruits, vegetables and silage
The autumn-winter period is favorable for various infections and colds. Then we must not forget about strengthening the immune system and eating foods rich in nutrients. The best source is, of course, fruits and vegetables, which are still available in the fall, but in smaller quantities. When we can’t eat fresh food, it’s worth turning to frozen food. Due to storage at low temperatures, they retain most of their properties. We should also eat silage, such as sauerkraut or cucumbers, which provide the body with a large amount of probiotics that restore the bacterial flora of the intestines. Proper bowel function also means better digestion and a leaner figure.
Physical activity
Besides eating right, exercise is key to maintaining a healthy body weight. In the fall, we usually have less exercise because on cooler days we stay at home and do not do much outdoor activity. However, you should not completely give up physical effort, because then you will not burn so many calories. You don’t need to spend long hours in the gym or run in the cold, but you can look for other activities. It is worth taking a short walk, choosing a staircase instead of an elevator, or playing sports at home. It’s also a good idea to sign up for classes that suit us, such as dance classes, fitness, tennis, volleyball or ping pong. You can also do various exercises while watching a TV show or movie.
