How to handle being overweight in the fall

It gets harder to keep an eye on your figure as fall approaches. A lot of people blame this on a decline in activity. People are forced to stay indoors on rainy evenings with a cup of tea; some turn to food for comfort. Unnoticed time passes, and weight increases.

What stops us from dropping pounds in the autumn?

It is harder to lose weight after summer than it is in the spring, according to nutritionists all around the world. Research was done in the USA and Europe to try and figure out how to get out of this predicament. The number of inquiries for assistance with issues related to excess weight increased by 1.5–2 times between September and November.

Few individuals manage their body mass index. As a result, you should be aware of certain indicators that indicate it's time to raise the alarm and investigate the causes of any weight increase. The wardrobe is one of them. It's obvious where the mass index stands once you have to buy rainy-weather attire.

A sensation of weight is applied when the necessary size is increased. Shortness of breath attacks are also common, especially in persons who do not exert much physical effort. It gets easier to become fatigued doing routine household chores.

When summer ends, older individuals are more likely to put on weight. They start to venture outside less frequently since they feel less confident in such circumstances, especially with the early approach of dusk and paddling. A slower rate of metabolism, aggravation of chronic illnesses, and other issues associated with aging must be added to this.

Decrease in activity

A lot of individuals say that one of their favorite seasons is fall. Its arrival discolors trees and lawns, causes homes to switch on their heaters, and improves nighttime sleep because of the rain. But all of this has a bad impact on exercise. Sports and outdoor activities are receiving less and less attention, which contributes to the appearance of excess weight.

Evening walks and runs are either pushed back till warmer days or become shorter due to the reduction in daylight hours. This is also connected to a notable decline in the weather.

During this period it is recommended:

Visit gyms and complexes. Today there are many different sections, for example, swimming or gymnastics. This decision will have a beneficial effect on your overall well-being and figure.
Find a new active hobby. Only maintaining proper nutrition will not achieve any results. While doing what you love, calories are burned. It is associated not only with physical but also with emotional stress.

It is necessary to allocate the time that was previously spent on outdoor activity in an appropriate manner. By doing this, the body will be kept from going into the fat-storing stage.

After 10 p.m., many individuals advise against using a computer or watching TV. This is caused by the fact that metabolism dramatically lowers after an early sunset. The radiation from the screen disturbs the body's sleep preparation processes. When compared to reading material on a tablet or smartphone before bed, reading a normal book is thought to be a more beneficial exercise.

Seasonal changes in diet

As soon as the first cold weather arrives, nutritionists notice seasonal shifts in the diet. This is mostly because there are fewer fruits and vegetables available and their costs have gone up.

Remember to get enough fiber even if your diet calls for a high protein intake. Lowering its intake in the diet causes the body to store fat and develop digestive issues. It is crucial that you incorporate fresh fruits and vegetables into your meals as a result.

Fast food is thought to be the most “illegal” type of cuisine. People like to spend less time outside as the colder months approach, so they're searching for locations where they can get food quickly. They order Coke at the same time, which only consists of quick carbs and other dangerous ingredients, to go with their deep-fried potatoes and cheap meat. Avoiding such seasonal shifts is advised since you might not realize that your wardrobe is going to need to be two sizes larger.

Many people are starting to fry potatoes at home to save money. After harvesting, it gets easier to prepare, tastes good with extra spices, and is more accessible. Since this kind of dinner uses a lot of vegetable oil in its preparation, many people advise against eating it. After soaking it in water, baking is preferable. Due to the chemical process of starch production that takes place while cooking, puree is likewise regarded as an unhealthy food.

We usually spend our evenings eating pizza at home. One more dish that bears similarities to fast food. It is preferable to prioritize different types of seafood.

Holidays and celebrations

Many start getting ready for the major holidays in the fall. Dinners with family and friend gatherings are planned by people. In addition, due to shifting weather patterns, activities are increasingly taking place indoors.

It's common knowledge that variety is beneficial. Every meeting does not have to be celebrated at a table with junk food. There are many entertaining ways to unwind, including going to the zoo or holding a picture race.

Seasonal emotional fluctuations

Attacks of depression and melancholy are common in the fall. Many start eating foods that contain sugar in an effort to make things right. Although this process disrupts all diets, the synthesis of glucose has a positive impact on emotional states.

This explanation is more common among those with segregated lifestyles. When coupled with the winter blues, loneliness can contribute to melancholy and lower motivation to maintain a healthy lifestyle and combat obesity.

It is crucial to get together with family and friends more frequently in order to avoid using unhealthy foods with a high sugar content as the primary medication. Sugar cravings should be lessened with emotional support and a busy day.

Decreased serotonin levels

There may be a drop in serotonin production as the days grow shorter. Even with contemporary tools, experts are unable to determine why this occurs because a variety of factors affect the process. Lightly carbohydrate-based foods are necessary for correction. The body gains a few kg but eventually returns to normal.

This problem most often affects people who are less resistant to stress. Therefore, to maintain your figure you need to consider several recommendations:

Create a cozy and interesting environment at home;
you can buy new clothes or other things;
Relax with your loved ones.

Everyone is aware of the precise things that make them happy. There are plenty of bars available if you're in need of something sweet, and include them in your diet won't impact your weight.

Evolutionary predisposition

In order to survive the winter, our forefathers had to stockpile resources. Even when we no longer need to make "reserves," we can still have an innate desire for healthier meals.

Many people have encountered individuals who maintain a thin figure even in the fall while eating an excessive amount of protein and carbohydrates. They might not even participate in sports and be in good shape at the same time.

An inclination toward obesity may exist in some people. Under these circumstances, it's critical to limit daily calorie intake. Protein and carbs are needed, and the diet is balanced.

Since your body is unique and you are predisposed to a particular body form, it is challenging to calculate everything yourself. You must thus speak with an expert if you want to see true outcomes.

Vitamin D deficiency

Lower levels of vitamin D are caused by less exposure to natural light. Decreased activity and an altered sense of weariness result from this. A lot of individuals start spending more time in front of the phone, TV, or PC. A noticeable spike in hunger is also evident.

Occasionally, what seems to be hunger may actually be thirst. Make sure you stay hydrated throughout the day. Try to stick to the fair boundaries you have set for yourself. If you do want to indulge in something delicious, make a conscious decision and consume it in moderation.

Additionally, there are numerous complex supplements available that support the restoration of vitamin D levels. The established diet should be taken into consideration while making such a selection.

Failure of biological rhythms

Seasonal changes might have an impact on our biorhythms. An imbalance in the circadian rhythm can cause problems with metabolism and hunger control, which can result in overindulgence in sugary foods, particularly after dark. This is brought on by melatonin. Numerous essential bodily functions are impacted by the hormone. actively generated after dusk. This is because the gland can halt synthesis when it gets a signal from the retina indicating the level of illumination.

Breakfast, lunch, and dinner have an impact on the biological cycles being disturbed as well. Mornings are when the digestive system is most active. You shouldn't miss this eating opportunity as a result.

Snacking in the late hours of the night causes fat to accumulate. This is because the hormones and digestive enzymes that cause hunger are no longer produced by the body. The gastrointestinal tract is at rest in this instance.

The goal of restoring biological cycles has numerous applications. They look like an open window for water and food, such as breakfast, lunch, or dinner. If the issue is really bothering you, you can get in touch with an expert.

It's also advised to make and stick to a single schedule. The latest you should go to bed is 11 p.m. This behavior regulates the digestive system's operation appropriately. Some experts claim that if you get enough sleep and don't overeat, you can lose weight while you sleep.

Economy mode

Autumn brings with it a marked decrease in metabolic rate. Before the first heat wave arrives, the body automatically enters energy-saving mode. His goal for the winter is to put on weight.

By eliminating the primary symptom, drowsiness, the issue can be resolved. The day gets significantly shorter, which makes you want to sleep more. Gaining weight is a result of both diminished productivity at work and the emergence of persistent fatigue. Setting up a strict sleep routine is advised by doctors. You will need to give up using your iPad and phone in bed in order to achieve this.

Age also triggers the saving mode, no matter the season. Many people ponder why, a few years prior, I neglected to monitor my food, but no issues of this nature surfaced.

With the onset of old age, the daily kilometers traveled drop. It may not be evident right away, but many people have lost memory of their previous behavior. To track such indications, there are specialized fitness bracelets and applications. Although they are inexpensive, the information they yield, presented in the form of tables and graphs, will enable a straightforward study of the activity.

Poor nutrition

It is thought to be the primary cause of these issues. Autumn sees a decline in stress resistance due to the weather and numerous other variables. Additionally, a lot of people eat foods high in carbohydrates to improve their mood. They make me feel happy.

In cold weather, you should be careful when planning your diet. Basic recommendations from nutritionists:

Strive for regularity: eat 4-6 times a day at the same time to prevent acute hunger.
Include vegetables, fruits, and protein in your diet. Limit your intake of fast carbohydrates and sugar.
Uses calorie counting apps. They will help you follow the recommendations. Installed from the official store on your phone. The standard recommendations function will allow you to adhere to established standards.

It is important to see a doctor if weight gain happens unexpectedly. Such alterations occasionally have no connection to nutrition and could be a sign of a number of illnesses.

Limiting the quantity of sugar added to beverages is also important. Although many advise giving it up completely, one teaspoon should be consumed per mug. This does not include carbs found in companion foods like cakes or cookies.

In order to eat properly, you need to remove all harmful substances from the kitchen. General recommendations:

Place vegetables or fruits together with sweets. At first, out of habit, many people take the first thing they come across on their favorite shelf. At the same time, at the moment of satisfying hunger, the difference with usual carbohydrates is practically unnoticeable.
TV is also considered a kitchen hazard. It needs to be completely removed or simply not turned on during meals. This is due to the fact that many people simply do not control the amount of food they eat and drink when watching TV. The brain does not have time to receive a signal about saturation and satisfaction of hunger. The desire to eat arises after just a few hours.

It is possible that weight gain won't stop happening even if you create a diet and adhere to all the advice. Remember that obesity is a result of numerous chronic conditions. They are frequently linked to the circulatory system. Cardiovascular activity, for instance, is intolerable for someone with chronic coronary heart disease. His level of physical activity suffers as a result, and things get worse when the rainy season arrives. For this reason, you must have regular exams.

It's okay to make lifestyle adjustments and explore novel ways to maintain a healthy diet during the autumn season. Take care of your health and well-being while having fun with it!

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