Author: Nikita Shilkin – CCM in powerlifting and gym trainer | more details >> Education: Tula State University, Institute of High-Precision Systems, major in power engineering. Graduated with honors. I have scientific work, an invention, a patent. Coaching experience: 4 years. Sports merits: CMS in powerlifting.
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A necessary and sufficient condition for weight loss is a caloric deficit in the diet. This means that you should take in fewer calories from food than you expend. Many people have serious difficulty with this because they constantly want to eat more. In this article we will look at the possible causes of inappropriately strong appetite and ways to bring it back to normal.
The reason for the constant feeling of hunger can be divided into metabolic and psychological reasons.
Why do we want to eat more in the fall?
In fact, your body behaves logically and there is nothing wrong with that. In autumn, our body prepares for cold weather and accordingly stores a layer of fat from which it will later draw energy. And it’s no secret that in cold seasons our body spends more resources on heating, and accordingly it needs “fuel”.
Nutritionists and specialists strongly recommend against going on diets, especially strict or mono, during the cold seasons. This can negatively affect the immune system, causing a number of diseases. Calorie deficit - not eating is useful when the body simply needs more of them and does not fit into the framework of a healthy diet . We are confident that you need to eat when you want.
No harm to your figure: 3 healthy vegetarian pasta recipes from the editor
But how can you not gain weight during the fall and winter if you want to snack on something all day? Let's try to sort this out now.
Metabolic causes of strong appetite
The body's sensitivity to leptin is too low
Leptin is a hormone that causes a feeling of fullness, it is produced by fatty tissues. If you maintain leptin levels at a high level, the body becomes insensitive to it; in other words, the body understands that there is not enough food and begins to give signals of severe hunger, although in fact the amount of food taken is already off scale.
The consequences of high leptin levels are:
- increased sweat production
- feeling very hungry every 3-4 hours
- weakness after sleep
- rapid gain of body fat
- lack of normal sleep
- depressive state
One of the main reasons for increased appetite is high levels of the hormone leptin.
Therefore, the main task will be to reduce leptin levels so that the body’s sensitivity to it increases again, for this it is necessary:
- more sleep - in this case, allocate at least 7-8 hours to sleep; periodic sleep of 5-6 hours stimulates the release of the hormone ghrelin in the body, which increases cravings for food.
- speed up metabolism - the higher the metabolism, the faster the body gets rid of fat, to do this, eat small portions 5-6 times a day, this will also not overload the stomach and intestines.
- exclude fast carbohydrates - these include confectionery, sugar, fast foods, baked goods, you can find out more about all products here. Fast carbohydrates immediately release energy into the body, and in the absence of physical activity for an hour, excess energy is deposited in subcutaneous fat.
- less fat - try to eat less fatty foods, give preference to vegetable fats and omega-3 fatty acids, which are found in large quantities in fish.
Hypogonadism
The cause is insufficient testosterone production, due to which the level of the hormone estrogen increases, and this stimulates the accumulation of fatty deposits, which increases food cravings even more.
3. Hypothyroidism
Poor functioning of the thyroid gland, as a result of which the secretion of the hormones triiodothyronine and thyroxine, which are responsible for the metabolic rate, decreases. If the level of these hormones in the blood is low, then the metabolic rate is very slow. In this case, it is necessary to undergo treatment from an endocrinologist.
Small amount of water
To lose weight, it is very important to drink a lot of water, it is vital for maintaining a high metabolic rate.
High prolactin levels
Its level increases when taking anabolic steroids and contraceptives; in addition, it causes carbohydrate dependence, increases fat accumulation, increases appetite, and leads to water retention in the body. It is usually treated by taking the drug Dostinex for 4 days, 0.25-0.45 mg, but it would be better to consult a doctor.
Lack of vitamins
Without a sufficient amount of vitamins, you feel lethargic, sleepy, and easily tired; all this together reduces physical activity, fewer calories are burned, which means they are most likely stored in subcutaneous fat.
Low amount of electrolytes
The best solution to replenish them would be to use isotonic drinks, but watch your sugar levels; if physical activity requires the best, then give up sugar altogether. Another way would be to drink mineral water for several days; for taste, you can add natural sugar substitutes.
Interchange products
A large amount of fast carbohydrates will not bring any benefit to your figure or body. The essence of this fast food, sweets, refined fats, sugar, confectionery, chips and other rubbish is that such “food” does not provide energy, as such. It is quickly absorbed... into fat, disrupts metabolic processes and does not benefit the body. If you want something sweet, eat dates, honey, figs and other autumn dried fruits and fruits. As for unhealthy, high-calorie foods, it is sometimes better to eat homemade pizza, pasta or shawarma than anything sold in stores.
Feeling hungry in the cold: main mistakes
Mistake 1: Unlimited tea and coffee breaks.
Indeed, a hot, freshly prepared drink dilates blood vessels, making the body feel blissful warmth, and an empty stomach - an equally blissful feeling of fullness. However, where there is tea and coffee, there is sugar and other simple carbohydrates in the form of baked goods and sweets - small but insidious. And while the contents of the hot cup are cooling, you can safely deal with half the cake... What to do? Drink tea and coffee without sugar and consider the consumption of milk and cream. Minimize “snacks” during tea and coffee breaks. Remember that warm drinks are more nutritionally complete than scalding hot ones, since they allow you to control the increase in appetite, and, if possible, drink herbal or varietal Chinese teas instead of coffee and black tea that remove fluid. By the way, even in a simplified office form, a tea ceremony with pu-erh or oolong provides an excellent short rest and occupies your hands just as well as cookies and sweets. And distracts you from the feeling of hunger.
Mistake 2: Junk food. Come running in from the cold and quickly eat something hearty! Junk food is not only deservedly demonized “works of art” from fast food chains, but also, alas, traditional Russian dumplings, pies, salads with potatoes, eggs and mayonnaise, which in many families are prepared for future use and eaten not in snack doses; as well as sausages and sausages, macaroni and cheese and sauce. Filling an empty stomach with empty calories, during the cold season all these products rule the roost, gaining confidence with their availability and giving quick satiety. And no less rapid weight gain.
What to do? There is only one answer - do not buy or eat the above products, no matter what your increased appetite whispers. In response to this whisper, imagine how each dumpling is glued to your waist. A leaf salad with a handful of nuts, extra-virgin oil and slices of cheese is prepared faster than a sandwich, boiled lean beef with horseradish will successfully compete with any sausage, steamed or boiled vegetables will be on the table faster than pasta, a fiber-rich seasonal vinaigrette will last in the refrigerator no worse than a mayonnaise puff pastry masterpiece . If the desire to order a quick meal and satisfy an insatiable feeling of hunger is irresistible, Chinese food will be the least evil. But! No batter or sauces!
Mistake 3: Unbridled gastronomic leisure. An evening type of coffee break is a meeting at a bar with friends. When the wind howls like a wolf outside, where else to meet after a working day if not for a glass of beer or a cocktail? The calorie content of alcohol is a well-known thing; let’s add to it an increase in appetite as an additional effect. Even if the evening bars pass you by, few people manage to escape from the series of holidays and weekends of the cold season. Since all celebrations in the fall and winter, again, as a rule, take place indoors, activity decreases, and food often turns from an accompaniment to a meeting into the main entertainment of guests.
What to do? Try to change the format of spending your free time during the cold season. You can’t sit at home either; there’s a higher risk of falling over and hitting your chips in front of the TV on the sofa. Dances, exhibitions and social games have not been canceled in the fall and winter. And for festive tables, let a simple rule apply: one visit - one signature dish, which must be thoroughly tasted. It is better to be known as an eccentric person than to suffer belatedly from the fact that the feeling of hunger forced you to follow the lead.
How to reduce your appetite: drink more water
If you don’t know how to reduce your appetite, stay hydrated! We still often confuse the feeling of hunger with the feeling of thirst. Therefore, if you begin to notice that every half hour you want to snack on something, but you don’t know what, drink a glass of clean water. Then after 15 minutes another glass, and if after half an hour you still want to eat, congratulations, you are still hungry. You can eat your meal with peace of mind.
Safe food
Baked potatoes are most beneficial in the fall, since this vegetable is high in potassium and vitamin C. Many people naively believe that potatoes lead to excess weight, but this is not the case. The reason for the deposition of fatty tissue lies in all kinds of additives to this dish: sauces, cutlets, butter, mayonnaise.
Sauerkraut is rich in microelements and vitamins that our body needs in the autumn. If you feel hungry, a plate of cabbage with butter will help reduce your appetite and saturate your body with nutrients.
Autumn is a rather difficult time, so don’t forget about physical activity. Sport helps us strengthen our immune system and increase the production of leukocytes and hormones responsible for the body's defenses. Therefore, if you are worried about weight changes in the autumn, you just need to balance your diet, establish a rest and work schedule, and also include sports and walks in the fresh air.
Sports loads
It is in the fall, during the period when the body undergoes complex changes, that it is important to find time for physical activity. Sports activities strengthen the immune system and improve well-being. In addition, this will lead to a balance between the number of calories consumed and exercise. And they are only suitable if your job is to unload cars with coal. After all, the best rest is a change of activity.
Demi-season weight: permissible error
Many nutritionists are sure: human nature is such that adding a couple of kilograms during the cold season is physiological. “Autumn-winter” weight for most of us decreases again seasonally, with the arrival of spring and its falling in love, everyday activity and elation. Of course, this does not mean that relying on the miraculous effects of the April rays, you should make the refrigerator your best friend. But it’s also not worth aggravating seasonal depression by worrying about a couple of extra kilos that came from somewhere despite all the attention to lifestyle and eating style.
Slow Metabolism
In winter, our bodies switch to a special mode of operation - they spend energy sparingly and actively build up “reserves”. That is, a constant feeling of hunger for this is a normal physiological state. By the way, it is for this reason that nutritionists do not recommend going on a strict diet in winter. On the one hand, it will be difficult to fight the feeling of hunger, and on the other, the body will very slowly part with fat reserves (it will rather use up proteins from the muscles than subcutaneous fat).
Dehydration
Many people drink much less fluid in winter than in summer. This is explained by the fact that cold can dull the feeling of thirst in our bodies. However, in winter we still need to restore the water balance in the tissues, since prolonged stay in rooms with dry air increases moisture loss.
The body does not always signal a lack of fluid through thirst. Sometimes dehydration manifests itself as false hunger. And this is another reason why appetite increases in winter.
Spices for good digestion
You should definitely include spices in your diet menu, such as cinnamon, cloves, ginger and various types of hot peppers. These spices have an invigorating and warming effect, and burn excess weight, as well as improve the taste of your dishes. This makes it possible to get additional pleasure from food and lift your mood.
Studies have shown that chili pepper speeds up metabolism and increases heart rate by 50% within 3 hours after eating. What’s also good is that such an effective diet will satisfy the taste buds faster, and the amount of food will decrease.
Autumn is a period of gloomy mood. How to overcome it with diet?
When it rains and gets dark earlier, we often sit in front of the TV or computer and cheer ourselves up with sweets. In autumn, the level of serotonin in the body decreases and therefore we are happy to eat foods containing sugar, which increases its level. Along with improving our mood, we quietly gain weight.
We must consciously limit our consumption of sweets. Playing sports and walking in the fresh air is a more effective way to improve your mood, and the benefits are also obvious.
I eat a lot because of the cold. Why do we get fat in winter, even if we eat less?
Do we really need to eat more to stay warm? Experts say no. This is one of the most common myths. Moreover, it turns out that overweight women are the biggest freezers. Then why do we eat more when it's cold? In the time of our ancestors, the winter months were the hungriest of the year. And this is one of the explanations. We are genetically programmed to increase our fat reserves for the winter. But even if this is so, the modern abundance of products calls for breaking the stereotype that has developed over centuries. That is, hypothetically, our genes are capable of storing information about the hungriest time of the year, but now the time is coming when we can control winter appetites. After all, famine is unlikely to occur these days. But I still want to eat more in winter! If you keep the room at a warm temperature and dress warmly, then there should be no problems with increased appetite. Most likely, melatonin, the so-called darkness hormone, adds its fly in the ointment. After all, in winter it is much darker outside than at other times of the year. So here it is. Melatonin, the darkness hormone, makes us feel sleepy, sluggish, and increases our appetite. In spring and summer, the amount of melatonin decreases, but in autumn and winter its concentrations increase. Why do you want to eat something fatty or sweet in winter? Indeed, this happens. And the reason for this is a state of melancholy or boredom, which intensifies in winter. The body needs to cheer itself up and improve its mood. That's why I really want sweets in winter. In spring and summer we eat more carbohydrates, in winter we eat more fat. It turns out that in winter people are less likely to experience a state of happiness, and there is a high level of dissatisfaction. And studies show that in this state we choose foods that increase the level of comfort (high-calorie foods: sweets, fatty foods), and consume them 2 times more. I don't eat more in winter, but I still gain weight. Our weight in winter can be affected by low levels of vitamin D. The body needs sunlight, and in winter there is noticeably less of it. In addition, even when it is there, the whole body is almost covered with clothes, and only the hands and face get the sun. Research has shown that people with low levels of vitamin D accumulate more fat, although the exact explanation for this has not yet been found. Therefore, it is only worthwhile to advise replenishing vitamin D reserves in winter, eating more fatty fish and preferably spending 20 minutes a day in the sun, exposing your face and at least your neck to it. And one more reason that allows us to gain weight in winter. At this time of year, we most often stay at home and lead a mostly sedentary lifestyle, whiling away winter evenings watching TV or doing handicrafts. And in spring and summer we go somewhere more often, run to the beach, walk more, and travel. So, it’s worth monitoring your physical activity regimen. Perhaps there really is not enough movement.
