The autumn period may be associated with weight gain. The reasons for such changes are diverse, but they are mainly associated with a decrease in the level of physical activity, since due to weather conditions the desire to go out and move does not arise so often. Oksana Mikhaleva, endocrinologist and nutritionist at SM-Clinic, told socialbites.ca.
“According to WHO recommendations, the minimum physical activity level for all age groups starting from the age of 3 is walking at least 10 thousand steps a day. “This load is approximately equivalent to 1.2-2 hours of fast walking,” he said.
In addition, you need to monitor your diet in the fall, as there are certain prerequisites for making changes to the diet.
“Due to the shortening of daylight hours, melatonin formation increases and serotonin production decreases, which leads to mood deterioration, apathy, and even seasonal depression in some people. This increases the need to eat “natural antidepressants”: high-calorie foods rich in fats and simple carbohydrates. Consuming such foods in the diet increases the production of neurotransmitters that improve mood and cause feelings of pleasure. “But unfortunately, these food products lead to fat gain in the body due to their high calorie content,” explained the expert.
To avoid gaining weight in the autumn, you should try not to reduce your physical activity level. It is also important to pay attention to your nutrition. It should be as balanced as possible.
“High protein foods (lean meat, poultry, fish, whole grains, legumes, whole grain cereals, low-fat and unsweetened dairy products) should be preferred. You should eliminate fast food, delicatessen meat and sugary drinks from your diet. Desserts are available, but in limited quantities. If you are prone to seasonal depression, it is important to try to choose other ways to cope. Eating high-calorie foods is not the best option,” the doctor concluded.
Russians before saidWhich aromatic oils will help cope with the autumn blues.