In the fall, the days become shorter and colder, trips to nature and walks are reduced. Laziness and apathy begin to win. But a person wants to experience the usual amount of joy. Frequent trips to the fridge, as food is the most accessible source of endorphins. In this article, we’ll take a look at how to maintain your figure and a positive attitude during the grayest time of the year.
Focus on snacks
Snacks are essential, especially during the colder months of the year, but don’t overdo your calorie intake. It should not be more than 100 kcal at a time. This amount of calories will give you a boost before the main meal and help speed up your metabolism. The following foods are good for feeling full:
- rye or buckwheat bread with tomato or cucumber;
- low-fat cottage cheese (if soft, add salt and spices, you get low-calorie cottage cheese);
- baked apple (does not increase hunger compared to fresh);
- a glass of 1% kefir.
You don’t have to eat anymore
In cold weather, metabolism slows down, the body stores nutrients to withstand cold temperatures. Warm clothes will save you from the overwhelming appetite. Hot meals and drinks also contribute to a better satiety. These sources of extra heating will help you survive freezing temperatures without unnecessary calories.
Take Vitamin D
The production of insulin by the pancreas is coordinated by this vitamin. A sufficient amount of it stabilizes blood sugar levels, insuring the body against a sudden “I want, I don’t know what.” Vitamin D also affects the production of serotonin. This hormone promotes a positive mood and gives no reason to grab the autumn blues. If you are not in the sun enough and there is no time to control the intake of vitamin through food, then it is better to take a pharmacy preparation.
At least 10,000 steps a day
Hiking does not require sportswear and equipment. This is a very effective form of physical activity that can help you maintain a balance between what you eat and what you spend. Walking normalizes blood pressure, blood sugar and improves oxygen supply to tissues. It is worth focusing on the norm of 10,000 steps, but each person can reduce it according to their state of health. The step should be quite intense, the body will begin to warm up, breathing and pulse will increase.
Batteries and heaters dry out indoor air. This contributes to dehydration of the body. Therefore, the desire to eat often hides thirst, not hunger. Tea and coffee are high in tannins, which contribute to fluid retention and edema. Water awakens cells, improves intestinal motility, conditions the skin and starts metabolic processes. It is optimal to consume water at short intervals during the day, the average daily volume of fluid is from 1.5 to 2 liters.
Grains contain a lot of fiber and are a source of slow carbohydrates. They make you feel full for a long time and keep you energized until your next meal. It is better to boil porridge in water, and then add butter or cream. These products give a milky taste and preserve the beneficial properties of the dish. The following grains are most suitable for recharging the body:
- buckwheat (an additional source of protein, iron);
- Pearl barley (rich in fiber, phosphorus and potassium);
- Hercules (cleanses the intestines, removes toxins and poisons);
- millet (cleans blood vessels, removes metal salts);
- flax (a rich source of potassium and essential amino acids).
More seasonal vegetables
Summer cucumbers and tomatoes give way to zucchini, aubergines, cauliflower and white cabbage, carrots and beets. Hot vegetable side dishes perfectly satisfy hunger, keep lightness and strength. Fresh salads can be used as a “pad” for the main course. This prolongs the feeling of pleasant satiety and fills the body with vitamins.
Train for an hour instead of 45 minutes
This advice is due to the peculiarities of metabolic processes during physical activity. During the first 45 minutes of exercise, the liver’s glycogen stores are depleted. After this temporary threshold, fat begins to burn. To improve fat burning, it is better to use a cardio load: running, skipping rope, cycling, ellipsoid.
Don’t arrange fasting days
If the body feels a strong restriction in food, on the contrary, it will slow down the loss of pounds. Try to eat small and partial meals. Metabolism is accelerated by the constant production of enzymes. Such a diet is more comfortable for the psyche, because an acute feeling of hunger is excluded.
These guidelines will work if you follow them regularly. They will help not only to improve physical health, but also to harmonize the internal state. When both components work together, you can feel good any time of the year.