How not to gain weight in winter?

Lack of joy, warmth and hormones

Changes in your figure in the fall and winter periods are normal, and you shouldn't panic or go on debilitating diets. It's enough to follow a few simple recommendations to keep the upcoming changes to a minimum. First of all, it's worth understanding why we gain weight in the cold seasons.

The onset of cold weather is associated with an increase in our body's energy expenditure. Trying to warm up and protect itself from the adverse effects of the environment, it requires more caloric foods.

Especially since in the winter we don't get the same amount of vitamins from fruits and vegetables as in the summer. Due to the decrease in the production of a number of hormones by the thyroid gland that stimulate metabolism, you need to consume more fatty foods and sweets to return the process to normal.

During these seasons, we are more prone to depressed mood, stress occurs more often. However, if you have depression or melancholy, you should not blame gloomy and snowy weather for this. Perhaps there are other reasons, which are better to sort out at a psychologist's appointment. Nevertheless, the lack of sunlight negatively affects the production of serotonin, which is not accidentally called the hormone of joy. To compensate for the deficiency, we replace sunny days with other pleasures. We eat cakes or chocolate, read our favorite books, go outside less. Weight increases along with the emotional background.

There is nothing scary about these phenomena. If you gained weight in the winter, closer to spring your weight will definitely return to normal, but if the problem still worries you, you need to take certain measures, for example, make an appointment with a nutritionist.

How not to gain weight in the winter?

Strict diets are not the best solution to the problem, especially during periods when the body already lacks energy. Therefore, in order not to gain weight in winter, you need to use gentle, but no less effective methods.

One of the foundations of a healthy lifestyle is fractional nutrition.

Frequent consumption of small portions of food keeps the digestive system in good shape, makes it work constantly so that gastric juice and bile are secreted proportionally, and sugar is maintained at a normal level for the body.

This way, all food will be thoroughly and efficiently processed, without turning into subcutaneous fat. The main thing is that you will avoid overeating and take as many nutrients from food as you need.

Divide your daily diet into five meals. Portions should be small, but sufficient to satisfy hunger. Additionally, build a sequence in the products. If you plan to eat meat in the evening, precede it with products containing fiber, such as fresh vegetables and greens. Vegetable salads will be an ideal snack, after which you can switch to potatoes with meat. This will reduce the rate of absorption of carbohydrates, and also prevent fat deposits. Fractional nutrition significantly increases the benefits of eating.

It is cold in winter, so your body is trying to warm up, help it with this: drink hot tea and do not forget about warm soup. Then you will not have to spend too much energy on heating. Additionally, you can enhance the result with seasonings, while reducing the portion. Spices will help dull the feeling of hunger. Add spices to your food that stimulate blood circulation and speed up metabolism, such as:

• basil;
• bay leaf;
• cumin;
• cardamom;
• cinnamon;
• ginger;
• garlic;
• cloves.

These products are quite filling and not very high in calories.

If you drink any healthy decoctions or infusions, you should stop this practice for the winter or at least reduce the doses. Yes, many decoctions are indeed excellent remedies for atherosclerosis and other diseases, but if you do not want to gain weight in the winter, it is better to avoid them. The problem is that such infusions lead to the accumulation of fluid in the body. This means that excess weight and, most importantly, swelling cannot be avoided. Do not drink decoctions at night, and do not forget that in addition to tea and tinctures, there is regular water. Drink water in volumes of at least one liter per day.

Take care of your rest. The body spends a lot of energy on warming up and maintaining your activity, so it is important to get enough rest. Sleep at least six hours. If you do not get enough sleep, the amount of sugar in the body will increase, which stimulates hunger, and the content of leptin will decrease. This substance suppresses the desire to eat. Without adequate sleep, you will feel broken and depressed, your performance will decrease and your weight will increase.

A good night's sleep should be accompanied by physical exercise. Not only is burning calories valuable, but also the production of endorphins. They effectively combat stress and reduce your chances of getting depression. Depression is often associated with sitting in one place and excessive, unhealthy eating. Sports will reduce your cravings for sweets and fatty foods. Do not overexert yourself, devote a couple of hours to sports 3-4 times a week. If you want to maintain your current weight, it is enough to do simple exercises, such as running, squats, jumping rope.

In general, these recommendations are universal. They are suitable not only for winter. And the end of the cold weather does not mean that it is time to return to unhealthy food, give up sports. It is better to prolong this lifestyle as long as possible. And the frosty season and the desire not to gain weight in winter can become a reason to rethink your lifestyle. If these recommendations do not work, then you should develop an individual program. Sign up for a consultation with a nutritionist, and he will help you with this.