Why do we get better in winter and autumn?
Genetics
Energy consumption
Changes in the quality and quantity of food consumed
sunlight
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?
Consume hot food and drinks
Warm food has a warming effect. Hot salads, a side dish of boiled or steamed vegetables (with the exception of starchy ones) and, of course, soups are ideal winter dishes (with the exception of creamy soups with cream - fatty and high in calories). It’s worth paying special attention to soups: according to scientists, people who systematically eat the soup consume at least 100 fewer calories every day.
Alexey Kovalkov
nutritionist, presenter of the programs “Food with and without rules”, “Family Size”
Steamed vegetables will allow you to diversify your diet and not freeze on cold winter evenings, when you especially want something hot. They are easily digestible, water-soluble vitamins and minerals are not lost during cooking, and steamed dishes turn out more juicy and healthy. After all, their preparation time is much less than the time of stewing or frying, and steam, even from hard and chlorinated water, does not contain impurities of harmful metals.
Kidney and heart diseases
Sudden weight gain may signal the onset of kidney disease. This happens due to fluid retention in the body. If the kidneys are not functioning properly, they are unable to remove waste fluids in a timely manner, and they can be deposited in the tissues. One of the symptoms is swelling of the body. Usually in the lower extremities.
Heart failure also leads to swelling and weight gain. In addition, the performance and activity of the body decreases, physical inactivity increases, which contributes to the growth of extra pounds in the body.
These diseases already pose a serious danger to the body. Only specialists can make a correct diagnosis. Therefore, they advise being examined by doctors and not self-medicating.
Don't have fasting days
If the body feels a strong restriction in food, it will, on the contrary, slow down the loss of kilograms. Try to eat fractionally and in small portions. Metabolism will accelerate due to the constant production of enzymes. This diet is more comfortable for the psyche, because it eliminates the acute feeling of hunger.
These recommendations will work if you follow them regularly. They will help improve not only physical health, but also harmonize your internal state. When both of these components work harmoniously, you can feel great at any time of the year.
Vegetable soup with wheat in a pot
(4 servings 420 kcal each)
Ingredients:
150 g wheat grains, 1/2 l water, 250 g onions, 150 g carrots, celery root and leek each, 75 g butter, 1/2 l vegetable broth, 200 g champignons, 125 g green peas, pinch nutmeg, salt and pepper to taste, a bunch of herbs.
Preparation:
1. Soak the wheat overnight in water.
2. Peel the onion and cut into cubes.
3. Peel and wash the vegetables, cut them into thin strips.
4. Heat oil in a saucepan, lightly fry the onion and chopped vegetables. Add the wheat with the water it was soaked in and the vegetable broth.
6. Cut the peeled champignons into slices, add the mushrooms and peas to the vegetables and wheat. Cook for about three minutes.
7. Sprinkle with nutmeg and garnish with herbs before serving.
Weight gain during the cold season is natural and due to many reasons. By listening to your body, you can maintain a healthy weight during the winter.
Malfunction of the thyroid gland
An increase in body weight with normal appetite or even a decrease in appetite may indicate the onset of a disease such as hypothyroidism. It occurs more often in older people, especially women. Occurs when the normal level of thyroid hormones decreases. Diagnosis of this disease is carried out taking into account other symptoms. With treatment and replenishment of hormone levels, weight gain does not occur.
Taking certain medications
When using some medications, a side effect appears, which is again associated with hormonal levels. People with diabetes take insulin to maintain proper blood sugar levels. It also affects appetite.
In the treatment of asthma, arthritis, and rheumatism, corticosteroids are used to increase appetite. As a result, patients experience quite noticeable weight gain.
Some antidepressants, psychotropic and birth control pills have the side effect of rapid weight gain. Therefore, doctors recommend not to self-medicate, but to always consult with specialists.
Hormonal changes
Changes in the level of certain hormones in the body lead to a slowdown in metabolism and, accordingly, to an increase in fat reserves.
Women after 45 years of age begin menopause. During this time, weight gain may occur.
Processes in the body undergo hormonal changes. The level of the sex hormone estrogen decreases. The deposition of fat reserves in women at this age is usually observed in the abdomen and hips.
READ IN THE TOPIC: How to lose weight with a hormonal body type
Choose healthy carbohydrates
Due to the lack of serotonin and other endorphins in the body caused by a small amount of sun and light, we are constantly tempted by buns, sweets, cakes... And it is no coincidence, because the sugar they contain precisely contributes to the production of serotonin! To ensure that the body’s desire does not go unnoticed, replace harmful carbohydrates with healthy ones - vegetables and leafy greens rich in fibrous carbohydrates, wholemeal bread, buckwheat or oatmeal, durum wheat pasta. When you crave something sweet, snack on dried fruits. And if your weakness is chocolate, and in winter you consume incredible quantities of it, try replacing it with... tomatoes. For variety - ordinary and cherry tomatoes, not only fresh, but also dried, stewed, grilled... According to scientists, this is a real storehouse of the amino acid tryptophan (why it is so needed in winter is already clear).
Perhaps weight gain is due to constant stress?
There is a strong connection between weight gain and negative emotions. We live in a society that requires us to be more than we are, to do more and to strive for more. Thanks to stress, we do not stand still and move forward, cope with life's difficulties, but all this affects our mood and emotional state. And often it is after experiencing stress that we notice unexpected weight gain
.
“Stress, whether it's due to overwhelming responsibilities or financial problems, triggers a biochemical process that triggers the body's survival mode,” explains Dr. May. “Our bodies begin to store energy, our metabolism slows down, and chemicals (cortisol, leptin and other hormones) are released, which in most cases leads to weight gain and the deposition of fat in the abdominal area.”
Many people relieve stress with food. But, of course, this method only helps for a short time and almost always causes rapid weight gain.
“Food is only temporarily calming because it has nothing to do with the sources of stress and does not help solve the problem,” says Michelle May.
Suzanne Bourman, associate director of the Center for Human Nutrition, says people under stress tend to turn to carbohydrate-rich foods because they increase the production of serotonin, which promotes calm. “It's almost the same as self-medication,” says Suzanne Bourman. “Many people eat starchy foods to feel better.” And should we be surprised by the sudden weight gain?
Michelle May and Suzanne Bourman recommend using relaxation techniques along with physical exercise, because they have a healing effect and burn calories. And even if you don't lose those extra pounds, at least gain weight
it will be possible to stop.
The medications you are taking may be causing your weight gain.
Some medications for depression, nervous breakdowns, convulsions, migraines, high blood pressure and diabetes can also cause weight gain. Sometimes the increase is insignificant, and sometimes it can reach 5 kilograms per month. Some types of steroids, hormones, and even contraceptives can gradually lead to significant weight gain and obesity. If you have gained 2.5 kg or more in a month without changing your lifestyle, then the medications you are taking may be the cause of the gain.
“Each drug has its own effect - some tablets increase appetite, others affect fat absorption and insulin levels,” says Dr May. “All medications have their side effects.”
Antidepressants do not have a direct effect on weight gain, but they do make you feel better, which increases your appetite. Other drugs retain fluid in the body, and the scales record the gain, but in fact it is not fat, and the weight can be easily adjusted.
Experts identify the following types of common medications that may directly or indirectly cause weight gain:
:
- Steroids
- Antidepressants
- Neuroleptics
- Anti-seizure medications
- Diabetes remedies
- Medicines to lower blood pressure
- Heartburn remedies
It's important to remember that sometimes it's better to gain a few pounds than to take medications that have a negative impact on your health, experts say. Moreover, even if your medications are causing you to gain weight, you shouldn't stop exercising or forget about healthy eating.
“It’s very rare that a problem can be solved just by changing medications,” says Michelle May. “They have some impact, but they are rarely the sole cause of weight gain.”
If you suspect that prescribed medications are causing you to gain extra pounds, consult your doctor - he may prescribe other medications. In any case, you should not stop taking these medications without consulting a specialist.
“If you stop taking your medications, there can be serious consequences,” warns Dr. May.
Weight may increase due to health problems
The most common cause of excess weight is hypothyroidism. Insufficient thyroid hormones reduce metabolism, causing weight gain
and loss of appetite.
“If you feel tired, sleepy, overweight, have a rough voice, have difficulty with cold temperatures, sleep too much, or have frequent headaches, you should see a specialist and get tested for hypothyroidism,” says Michelle May.
Much less commonly, weight gain is caused by a disorder associated with excess cortisol hormone.
Weight gain may occur due to menopause
Menopause occurs in women at different ages. In most cases, this occurs upon reaching middle age, especially if women were not physically active in their youth. As we age, our metabolism naturally slows down, which causes gradual weight gain.
. In addition, associated hormonal changes can trigger depression and sleep disturbances.
“There are a lot of changes going on in the body. When menopause occurs, women stop producing estrogen, which leads to changes in body composition as muscle mass is lost, mainly in the thighs and lower legs. Women also experience weight gain in the form of a “roll” in the abdominal area,” says Suzanne Bourman. She explains this by saying that estrogen promotes the deposition of fat in the lower part of the body, and when this hormone ceases to be produced, when gaining weight, fat begins to be deposited mainly in the middle part of the body (much like in men). Such deposits in the abdominal area are called “menopotamus”.
To avoid the appearance of belly fat, as well as stop weight gain and achieve weight loss, you need to maintain lean body mass - this increases metabolism and helps burn calories.
“Women need to understand how important weight lifting and strength training are to their health,” says Dr. Bourman. There is no need to fear that strength training will turn you into a bodybuilder, experts echo.
Additionally, exercise prevents bone loss caused by menopause. It follows that weight gain
, associated with menopause, can be prevented with exercise, calorie tracking and a healthy diet that includes foods rich in calcium and vitamin D.
