Weight gain with the onset of cold weather is almost inevitable. How not to gain weight in the fall, because walks are becoming less and less frequent, active recreation fades into the background, and you really want to refresh yourself and treat yourself to something tasty during the autumn blues. Let's figure out how you can reduce the impact of autumn on your figure.
From childhood we know in what order the seasons change. But for some reason, autumn always takes us by surprise. This cold and damp season brings with it vitamin deficiency, depression and extra pounds deposited on the stomach and hips at lightning speed.
As a rule, we notice that the weight has jumped up and the volume has increased noticeably closer to the New Year. And we go on diets in droves so that we can look decent at corporate parties and family celebrations. But in order not to lose weight in a hurry on stress diets, it is better to take measures to avoid gaining weight in the fall.
When preparing for the New Year, you may need to take care not only of your own appearance; we recommend that you read the article “” to eliminate the possibility of forgetting something.
Why do we get better in winter and autumn?
Scientists are trying to reassure us that autumn weight gain is a natural process, and there are a number of explanations for it.1. Genetics
Autumn and winter are a stressful period for all living creatures living in temperate latitudes. It is not so easy to get food during these months, and it cannot be called absolutely complete. Therefore, the human body strives to accumulate a strategic reserve necessary for survival. He is programmed this way at the genetic level. Fortunately, we don’t have to go hungry in winter; the range of products in stores pleases us all year round. But we got the opportunity to buy and eat anything relatively recently, so our genes are still making themselves felt.2. Energy expenditure
There is an opinion that in winter daily norm caloric intake for men and women should increase. They say that heating the body during cold weather requires more energy. One can argue with this statement. Yes, the body does need fuel to keep itself warm. But at the same time, energy expenditure in autumn and winter decreases due to decreased activity, slower metabolism, etc. You need the same amount of calories, but they are used a little differently.3. Changes in the quality and quantity of food consumed
The previous misconception gives rise to a stereotype: you need to eat more in the fall. No need. Moreover, there is no need to lean on fatty and carbohydrate foods.4. Sunlight
Daylight hours in autumn are no longer as long. And now we spend much less time on the street. This explains the decrease in vitamin D levels and, as a result, the accumulation of extra pounds.5. Slowing down the pace of life
Living an active life becomes more difficult in the fall. We spend little time outdoors and mostly sit indoors. Autumn also excludes participation in some sports. And you no longer want to run to your favorite fitness classes when it’s rainy or windy.According to statistics, an adult gains 2-4 kg during the autumn-winter period. It would be great if, with warming, this “ballast” is dumped on its own. But there are times when extra pounds accumulate much more, and parting with them is not so easy. Is it possible not to gain weight at all with the onset of cold weather? And how to lose weight in the fall if the weight has already increased?
How to lose weight in autumn and winter
1. Love green tea
In the morning, your hand reaches out to a cup of aromatic strong coffee. It invigorates and warms... Green tea has the same effect, which does not harm the body and is not addictive. In addition, green tea promotes weight loss. It will be a great addition to any breakfast.2. Review your diet
Many girls complain: “I eat so little, but in the fall I gain weight.” Not only the quantity of food is important, but also its quality. Preference should be given not to sweets and fatty foods, which one is so treacherously drawn to, but to protein foods, fruits and vegetables.3. Don't focus on losing weight
There is no need to devote your entire life to the cherished goal of losing weight, going on diets or exhausting yourself with sports. To lose weight in the fall, you need to do everything with pleasure: eat healthy, but tasty, exercise, but in moderation.4. Hit depression with hormones
The habit of “eating” autumn depression affects the figure first of all. Endorphins will help you get out of a depressed state. But their source should not be chocolates and sweets. You need to learn to please yourself with pleasant little things: a walk with your loved one, shopping, meeting old friends, going to the premiere of an anticipated film, etc. By the way, some hormones themselves promote fat deposition, for example, are inextricably linked.5. Get involved in sports
If playing sports is only a necessary measure for losing weight, but does not bring pleasure in itself, it will be very difficult to force yourself to go to workouts in the fall. You need to love the process itself, enjoy the sensations during the load. Fortunately, today you have the opportunity to choose the type of physical activity you like. It’s good to have a like-minded person nearby.6. Throw a beach party
The beach season is a good incentive to lose weight by summer. After all, you need to look your best in a fashionable swimsuit! Why not wear it in the fall too? For example, in order to have fun with friends in a hydropark.7. Keep warm with clothes
You can combine business with pleasure - go shopping to warm yourself up. Today it is fashionable to dress according to the season. In autumn - wear warm and cozy things. If the clothes are warm, the body will not need to store fat on the waist and hips.8. Make Thursday a fish day
This is a wonderful tradition for autumn. The fact is that fatty fish and some seafood are sources of vitamin D, which, as already mentioned, is in short supply at this time of year. Delicious dishes will bring unprecedented gastronomic pleasure, and will also help overcome depression and prevent you from gaining weight.9. Prepare for the New Year from September
You can buy an outfit for a New Year's corporate party in advance. Such that it fits strictly according to the figure. Any weight gain and you won’t be able to wear it. Let him encourage you to control your diet.10. Don't resist sleep
If in the summer it was often possible to stay up past midnight, in the fall it’s time to go to bed as early as nine in the evening. You shouldn't force your body. We must remember that proper sleep is the first step to a slim figure.Women often have days when it is most difficult to resist increased appetite; we recommend that you read the article on this topic "
- Genetics. The cold season is a great stress for all living creatures living in temperate climates. This is a difficult period for obtaining food, which, moreover, cannot be considered complete. For all time of evolution human body adapted to such a situation and, at the first opportunity, strive to create a reserve of energy. This is his genetics and nothing can be done about it. Now people don’t go hungry even in winter, because you can buy any food in the store. However, this opportunity appeared relatively recently, and the body continues to work in accordance with its previous instincts.
- Energy consumption. Many people are sure that in winter the body expends more energy, because the body needs to be warmed up. In such a situation, you should definitely increase the indicator energy value 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, during the cold season, activity decreases, metabolic processes slow down, etc. As a result, the calorie content of food should remain at the same level, energy is simply consumed in a different way.
- Quality and quantity of food. The misconception we discussed above suggests that you 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 winter, daylight hours are short, and people go outside 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 engage in some sports. Agree, not every person will go for a run in strong winds and low air temperatures. According to statistics, during the autumn-winter period, adults gain an average of 2–4 kilos. This ballast can come off on its own in the spring, but many people have to make some efforts to do this. If you have gained more weight over the winter, then it becomes much more difficult to fight 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 can invigorate. However, green tea also has similar properties. Moreover, this drink is not addictive and does not harm the body. Do not forget that green tea helps accelerate lipolysis processes. We recommend finishing each breakfast with a cup of green tea.
- Review your nutrition 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, rather than its quality. We have already said that during the cold season, cravings for fatty foods appear. You need to overcome it and give preference to sources of protein compounds, vegetables, and fruits. Try to start calculating the energy value of your daily diet. It's not as difficult as you might think.
- Don't just think about losing weight. There is no need 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 just need to eat right and exercise enough physical activity. Moreover, training should give you pleasure. If you force yourself to play sports, then it will not be beneficial.
- Fight depression. If you are used to eating stress, then you should not hope for a successful fight against excess weight. To combat depression, you should increase the concentration of endorphin hormones. However, this should not be used a large number of chocolate or other sweets. Get into the habit of enjoying little things, such as walking, shopping, going to the movies, etc. You must remember that some hormonal substances contribute to the accumulation of fat, such as cortisol.
- Play sports. We have already said that training should be fun. If you exercise solely for weight loss, then positive results will not be obtained. Once you fall in love with exercise and an active lifestyle, you will quickly see the results.
- Throw beach parties. Any girl wants to look as attractive as possible in a swimsuit. Often, representatives of the fair half of humanity begin to play sports in the spring to prepare for the beach season. But why not wear a swimsuit in autumn 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 you warm. Then the body will not need to spend a lot of energy heating the body.
- Eat fish. Make one day a week a fish day. This is a very useful tradition, because fatty fish and some seafood are excellent sources of vitamin D. We already noted at the beginning of the article that during the cold season, most people are deficient in this micronutrient. Besides delicious dishes will give you pleasure, which has a positive effect on the balance of hormones.
- Get ready for the New Year's party from the beginning of autumn. You can purchase a dress for New Year's Eve strictly according to your figure. After this, you have to take care of your body so that you can wear a new outfit for the holiday. Agree that this is a great incentive to reconsider and control your diet.
- Get enough sleep. In the summer, you can easily stay up long after midnight, but in the fall, after ten o’clock in the evening you can feel sleepy. If this happens, then do not resist the inevitable. Remember, good quality sleep is one of the essential elements of losing weight and maintaining a beautiful figure.
- Eat potatoes. Many people who are losing weight cross this root vegetable off the list of allowed foods, 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 molecules, and is processed by the body for a long time. As a result, you will be able to maintain a feeling of satiety throughout this period of time. We also remind you that potatoes should be consumed boiled or baked.
- Don't forget about animal protein compounds. We have already said that energy consumption increases slightly in the autumn-winter period. You've probably noticed that after returning home from the cold, your appetite increases significantly. To avoid this, consume animal protein compounds. You already understand 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 a source of energy that is not converted into fats. In winter, a steamed chicken cutlet may be healthier than several vegetable salads.
- Avoid hidden calories. Before purchasing any products in the supermarket, you should carefully study the label and pay attention to the energy value. It is quite possible that the calorie content of yogurt, which is considered dietary, will be overestimated. Some dishonest manufacturers reduce the fat content of their products and use various sweeteners instead of sugar, which can be harmful. Choose foods that are labeled “low-calorie.” The “low-fat” label does not always indicate a minimum calorie content.
- Take a contrast shower. This is probably one of the simplest spa treatments with which you can quickly wake up on a stormy autumn morning and at the same time maintain the elasticity of your skin. A sharp temperature change puts the body into mild stress, and it is forced to maintain the optimal body temperature, expending energy for this.
- Use aromatherapy. Thanks to essential oils you can improve your mood, reduce appetite and improve the functioning of the body's defense mechanisms. Scientists have long proven that citrus and pine scents help control appetite 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, mandarin, patchouli, grapefruit, geranium, lemon, and lemongrass oils.
- Work with the hoop. On winter and autumn evenings, you just want to watch your favorite series, wrapped up in a warm blanket. However, you can spin a hula hoop while watching TV and thereby burn some energy. Also, such a workout will improve the tone of the abdominal muscles.
- Don't skip breakfast. Many people know how not to gain weight in the fall, but at the same time the desire to eat often does not leave them. To control hunger, make your first meal large. If you skip breakfast, your hunger will increase significantly during the day. Many nutritionists agree that breakfast is the main meal of the day. It is at this moment that you launch metabolic processes and supply the body with energy that will be consumed in the first half of the day.
- Eat honey. Honey is a very healthy product. If you are not allergic to it, then do not refuse the gift of bees. However, we should not forget about its high energy value. We recommend eating one teaspoon of honey in the morning, slowly dissolving the product. In count useful substances Almost no product can compare with honey.
- Drink water. All nutritionists constantly talk about this, but many ignore this advice. Water not only makes up the majority 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.
In autumn, you want to wrap yourself in a blanket, drink a big mug of cocoa and eat a cookie. Lots of cookies. Why do we especially crave certain foods when it gets cold? And what can they be replaced with? How not to gain weight in the fall?
Curd chocolate cookies with coconut
Ingredients:
- low-fat cottage cheese – 400 g
- cocoa – 4 tbsp. l.
- eggs – 2 pcs.
- coconut flakes – 100 g
- sweetener – 4 tbsp. l.
- soda – ½ tsp.
- baking powder – 1 tsp.
How to cook?
- Mix all ingredients in a bowl.
- Using wet hands, form the mixture into cookies.
- Place the finished dish on a baking sheet and place in the oven.
- Bake dietary homemade cookies for about 25-30 minutes at 180 degrees. Cool it before serving. 10-15 minutes will be enough.
Often you want flour - you lack nitrogen. Eat nuts, beans, steamed fish.
Chocolate!
Sometimes on a cold night you want candy or chocolate so much that your hands are shaking. And bargaining with the brain “let me give you some bread with flaxseeds” is unsuccessful. If you can’t do without sugary sweets, choose honey. Add nuts, raisins, and sliced ginger to a jar of healing liquid. It is not only tasty, but also strengthens the immune system and relieves inflammation. Ginger warms and helps remove toxins from the body.
If you can’t trick your brain, eat three pieces of dark chocolate.
On a note! If the desire for starchy foods is caused by a lack of nitrogen, then you crave sweets when there is not enough carbon in the body. Eat fruits: apples, citrus fruits, pineapple, grapes.
Dumplings
What could be worse than dough and meat in one product? It’s torture for the stomach to digest this. But these are dumplings, without which it is difficult to survive in the autumn-winter period. Are they as scary as they are made out to be?
The main problem with store-bought dumplings is their quality. Instead of spices - flavorings, taste enhancers, the meat also leaves much to be desired. But, if you make dumplings yourself, there are benefits from them. You will be surprised, but there is even a dumpling diet.
Pork in dumplings contains lysine: the amino acid helps fight fatigue, irritability, and decreased libido. Beef and veal, even during cooking, do not lose their useful properties(potassium, magnesium, zinc). High-quality flour is fiber. Choose buckwheat (rich in lysine), corn (rich in potassium and magnesium), flaxseed (gives the dish a pleasant aroma).
If you make dumplings yourself, there are benefits from them. Solyanka
A real salvation from cold and hunger is hot and rich solyanka. But it is very difficult to digest. Meat, cucumbers, olives, lemon, sour cream... Diabetes, gout and high blood pressure are just around the corner. How to warm up? How not to gain weight in the fall? You can prepare a lower-calorie hodgepodge (vegetable, mushroom) or switch to chicken broth. This product is sometimes criticized because water, like a sponge, absorbs everything contained in the meat. And these could be hormones, antibiotics, which are fed to chickens on poultry farms. Therefore, buy homemade chicken from a trusted seller and drain the boiling broth water at least once.
How not to gain weight in the fall? Cooking mushroom hodgepodge
- Soak and then boil 300 g of dried mushrooms, you can use champignons. Then fry them for 5 minutes.
- Chop the onion and fry in a saucepan until transparent. Add grated carrots. After – 2 tbsp. tomato paste, 1 tbsp. l flour, mushroom broth in which dried mushrooms were cooked. Cook all this for 5 minutes.
- Chop 2 pickled cucumbers and simmer with vegetables for 3-5 minutes. Add fried mushrooms, spices, bay leaves, olives. You can add a couple of cherry tomatoes. In 10 minutes. the hodgepodge is ready.
More delicious soup recipes can be found
It is no coincidence that the apple opens the list: this most traditional fruit for autumn can be used in everything from drinks and main dishes to desserts. An apple is a great addition to your diet. It is low in calories, but at the same time it is full of vitamins, minerals and fiber. Apples help maintain the required blood sugar level and suppress hunger. In addition, the reduced salt content in fruits prevents the formation of excess fluid in the body, since apples have the property of retaining moisture.
2. Cinnamon - the spice of aristocrats
In the Middle Ages, cinnamon was considered an elite spice that only the rich could afford. Cinnamon contains a lot of manganese, fiber, calcium and iron, which makes it an indispensable seasoning for food.
6. Laurels to bay leaves
Reducing the amount of salt you consume daily is an important step towards weight loss. in soups, sauces and meat dishes it will add flavor and aroma without you having to add a lot of salt. Add a couple of bay leaves to your soup or spaghetti (just be sure to remove them before serving).
7. Carnation - the highlight of the season
In addition to the fact that cloves promote the breakdown of fat, recent studies have also found that this spice improves insulin production in patients with type 2 diabetes. Try adding whole cloves to vegetable dishes and meat or poultry dishes before grilling them.
8. Look at the root... of ginger
Taking ginger daily can reduce muscle pain caused by physical activity, by 25%.
The less muscle pain, the more exercise. Try adding ginger to stews or soups. It is best to store chopped ginger in the refrigerator to keep it fresh.
9. Everything is garlicky
Garlic contains a substance called allicin, which helps reduce levels of bad fats and cholesterol. Garlic is a natural appetite suppressant that works in several ways. stimulates the satiety center in the brain, reduces hunger and increases the brain's sensitivity to leptin (a hormone that helps regulate appetite).
10. Coriander-healer
Being a natural diuretic (a substance that helps remove excess fluid from the body), it improves the digestion process and helps the body, which is important for weight loss. Before cooking the meat, we recommend sprinkling it with finely chopped coriander. It is also great for preparing vegetable dishes.
11. Sage
The magical properties of sage have been known for a long time. It helps improve digestion and is also a popular weight loss aid. Add it to food or drink it between meals, brewing it like tea - this is a great way.
12. Turkish beans
These fiery red beans are high in protein, low in fat and high in fiber. One of the main disadvantages of a low-calorie diet is that you constantly feel hungry.
By eating protein-containing foods such as beans in small portions, you can, however, be careful: Turkish beans should not be eaten raw, as they contain a toxin that causes red cells to form clots in the blood. Boil them thoroughly before eating.
13. Chinese cabbage
250g of cooked Chinese cabbage contains only , while it is high in fibre, calcium, potassium, beta-carotene and vitamin A. It is also high in moisture, which helps promote satiety and greater weight loss.
14. Dates - Bedouin food
If you can't pass by a bowl of candy, add some dates. They are just as sweet, but they contain a lot of fiber, vitamin B6, manganese and potassium.
They energize and regulate salt balance. It was not for nothing that the Bedouins took them with them to the desert: dates served them, satisfying hunger and the body’s need for food. However, remember that you are not in the desert after all - a couple of dates is enough!
15. Magic Mandarin
If you don't want to dial overweight, fighting the coming autumn cold, ! Not only are they excellent antioxidants that promote weight loss, but they also strengthen the immune system. Each fruit contains less than 50 calories.
16. Uncut garnet
Pomegranate, which got its name due to the similarity of the grains, is indeed precious. It contains many nutrients, and the high fiber content helps regulate blood sugar.
Pomegranate peel contains a lot of vitamin C and K, folic acid salt and potassium. However, you should not drink only the juice; eat a few pomegranate seeds as well. The fiber they contain promotes weight loss.
17. Brussels sprouts
With just 10 calories per sprout and half fiber and half protein, eating Brussels sprouts will help you feel fuller longer.
With bacon and garlic in olive oil, adding salt and pepper to taste, or simply fry it in olive oil until crust forms.
18. Cut, cut, cut cauliflower
Cauliflower is an excellent antioxidant. It contains what promotes weight loss. Instead of mashed potatoes, try mashed cauliflower, it has four times less calories.
20. Pecan - Indian nut
The pecan was highly revered by the North American Indians. And for good reason. It contains vitamin E, calcium, manganese, potassium, zinc, fiber, many antioxidants, as well as fats that are beneficial for the cardiovascular system. Studies have shown that when people include nuts (including pecans) in their diet, they lose weight and are able to maintain the results longer than those who follow a regular low-fat diet. It's easy to kill a worm with pecans.
21. Negroes sell chestnuts near Concorde Square...
“A country where chestnuts are grown will never know what hunger is,” the French like to say. And they are right! Chestnuts contain a lot of starch, which satisfies hunger for a long time. They help reduce weight and cholesterol levels, regulate blood pressure and are good reasons to eat them all year round, right?
22. Pork is man's friend
Believe it or not, pork is a source that helps keep you full longer and also helps maintain lean muscle mass. Since muscles help burn fat, it is very important to keep them in good shape. To keep pork lean, you need to cook it without fat.
23. Autumn soups, charm of the eyes
In the fall, when it gets colder, soups are an excellent way to lose weight. Made with high-carbohydrate foods such as beans, rice, or vegetables combined with broth, they allow the carbohydrates to absorb more liquid in the stomach, which promotes greater satiety.
Studies have shown that serving as a first course helps reduce overall calorie intake, but creamy soups or soups that contain too much pasta should be avoided.
24. - Duck. With Apples. It looks like it's cooked well.
“It seems like she doused herself with sauce on the way.”
Really, how sweet of her!
You can treat Baron Munchausen any way you like, but he knew a lot about food. is a nutritious source of protein.
Adding variety to your diet is very important. Skinless duck breast contains selenium and only 140 calories, 3g fat, 28g protein and 4 times more iron (4.5g per 100g) than chicken or turkey. Selenium and iron help restore strength if you are too tired while working out in the gym.
25. Musick, well, is the goose ready?
Engineer Bruns (from “12 Chairs”) asked his wife for a reason. Goose contains many amino acids and is an excellent source of zinc, which is very important for the enzymatic reaction mechanism of the body. And although the fat content of goose meat is higher than that of chicken, it is more suitable for the autumn and winter months. It tastes much better with spices, lemon and orange zest, which make it very nutritious and healthy.
Nutritionist, psychotherapist
Autumn - “a sad time, the charm of the eyes” brings various changes to our body, one of which is seasonal depression and increased appetite. And if you have lost weight over the summer, then in the fall there is a high risk of gaining weight again. How should you eat at this time of year to feel comfortable without gaining weight?
With the onset of autumn and a decrease in daily temperatures, our body’s need for high-calorie food increases; according to the laws of nature, the body intends to create a fat reserve for the winter. It’s completely natural that your appetite increases, and you want fattier, high-calorie, and for some, sweeter foods than in the summer.
What to do to avoid gaining extra pounds? Limit yourself in food? Go on a strict diet? Unfortunately, many people do this, but under no circumstances should they do this. Such a “solution to the problem” is fraught with exacerbation of gastrointestinal diseases, increased stress, irritability and anxiety, and in addition, will negatively affect the figure. After all, constant restrictions on food necessarily lead to spontaneous overeating - or even just gluttony.
How should you eat at this time of year to feel comfortable without gaining weight? Modern natural dietology claims that our nutrition should depend on the time of year. And there are serious justifications for this: the need to maintain energy balance in the body depending on the cold or warm season, the restructuring of the body during the transition from one season to another. Changes in hormonal status: serotonin level (in summer, during sunny times, its synthesis depends on the amount of sunlight, physical activity, mood, level of active oxygen - being in the fresh air)
In addition, many healthy foods(vegetables, fruits, mushrooms, berries) ripen over the summer and accumulate maximum healing properties. Thus, healing support comes to us from the food itself, adjusting the delicate hormonal system of the gastrointestinal tract and preparing the body for upcoming seasonal changes. It's time to accumulate these food medicines for the winter both in the body and in the form of preparations for the winter.
Where you live is where you eat.
One of the basic rules healthy eating states that people best assimilate foods that are traditional for their climate zone. It is in the fall that our climate provides the best conditions for creating a varied, complete and healthy menu. Vegetables - pumpkin, zucchini, squash, tomatoes, onions, garlic, and seasonally ripe berries, fruits, mushrooms, nuts - this is a whole unique pharmacy of various biologically active substances - vitamins, minerals, antioxidants, phytoelements. It is at this time that even potatoes, usually rejected by nutritionists due to their high calorie content, contain the optimal amount of minerals. It's time to stock up for the winter.
Everything has its time.
In order to feel calm and not worry about extra centimeters on your waist, you need to reconsider your diet. If in the summer the ideal food was cold vegetable soups, berry ice cream, salads, and cold drinks, then in the fall they are replaced by hot soups instead of salads, vegetable casseroles and hot drinks. The temperature of food plays an important role in metabolism, so to avoid storing excess fat, do not lower your metabolic rate with cold foods. Hot vegetarian borscht instead of okroshka, stewed zucchini with mushrooms instead of a sausage sandwich, warm compote, tea with berries or jam - all this will help warm the soul and boost metabolism.
If in summer it was possible to skip a meal in hot weather, then in the fall lunch should become a regular and obligatory daily event. It is naive to believe that you will not make up for a missed lunch with a hearty dinner. Don’t think that you can tame your increased autumn appetite by not having lunch! In order not to gain weight, you need to eat regularly and not go hungry. This doesn't mean you need to go on a high-calorie, fatty, meat-heavy diet. On the contrary, in order to accumulate vitamins for the winter, you need to use the fruit, berry and vegetable spectrum of autumn to the maximum. Instead of meat - use mushrooms, instead of fat - vegetable oil.
And, of course, with decreasing daylight hours and colder temperatures, the approach of seasonal depression is associated, because of this we are drawn to sweets. “Hit hands”? There is a better way. Sweet is different from sweet. Easily digestible carbohydrates (sugar) from sweets and other confectionery products, and even in combination with fats, are the best way to gain weight quickly. There is a great alternative - complex carbohydrates contained in berries and fruits. So, if you have a craving for something sweet – for God’s sake! Fruit for breakfast, a spoonful of jam or honey for tea, a piece of homemade light fruit pie (apple pie, berry pie with a lot of berries and a thin layer of dough) will perfectly satisfy the psychological need for sweets instead of candy or cake.
Resist cold syndrome.
The most common consequence of temperature changes in traditional Chinese medicine called cold syndrome - these are diseases associated with hypothermia of the body and against this background an exacerbation of old chronic problems - osteochondrosis, cystitis, bronchitis. It’s very easy to catch a cold in the fall: we’re so used to light and sexy summer clothes that we don’t want to change them for warm sweaters! And the sun shines brightly and creates the impression of warmth! No matter how trivial it may sound, one of the main conditions for autumn health is to dress warmly. This will help not only avoid exacerbations, but also maintain your figure. After all, cooling the body requires high-calorie nutrition! So the best remedy for autumn cold syndrome is a light and warm sweater for a cold office!
Another important reason for the development of osteochondrosis, hormone imbalance and fat growth is a decrease in physical activity. If you started actively playing sports in the summer, and then, with the arrival of autumn, you gave up, consider that you have reduced all your summer efforts to nothing. Try to allocate time in your autumn schedule for morning exercises, jogging or at least a regular walk of at least 1 hour - and you will preserve and prolong the wonderful effects of summer!
And in conclusion - an “autumn” menu for a good mood and a great figure.
6-9.00
– light breakfast: fruit, herbal tea (try brewing ginger with rosemary and sea buckthorn), you can add bran bread toast with grated chokeberry and apple (or jam)
10-13.00
– lunch (second breakfast): toast with jam, or zucchini pancakes with sour cream (for some types of constitution, lunch and dinner are necessary!)
14-17.00
– lunch: light porcini mushroom soup, some potatoes, sautéed onions and carrots, seasoned with dill and sour cream, for the second course – durum wheat pasta and a lot of homemade tomato sauce (tomatoes stewed with sweet peppers, onions, garlic), on dessert – sea buckthorn (or other berry) jelly
19-21.00
– light dinner: 1st option – salad of fresh tomatoes with feta cheese, onions and garlic, bran bread toast, 2nd option: baked pumpkin with apple, with the addition of garlic and cheese (cut the pumpkin into thin slices, add some sour apple slices, sprinkle grated garlic and a little grated cheese - and into the oven for 20-25 minutes) - an ideal addition to a glass of healthy dry red wine.