The autumn season often brings noticeable changes in body weight for many people. While the reasons vary, a key factor is a drop in everyday physical activity prompted by cooler weather that makes outdoor movement feel less appealing. This pattern has been observed by medical professionals, including endocrinologist and nutritionist Oksana Mikhaleva at SM-Clinic, who discussed the topic with socialbites.ca.
Guidelines from the World Health Organization set a clear baseline for activity. For all age groups starting from three years old, the recommendation is to walk at least 10,000 steps per day. That target generally translates into roughly one to two hours of brisk walking, depending on pace and terrain. Maintaining this level of activity during autumn helps mitigate the tendency toward weight gain and supports overall health even as daylight hours shorten, according to the cited expert’s explanation.
Autumn also calls for mindful changes in diet. Seasonal shifts can create a window for dietary adjustments that support energy balance and mood. With daylight fading earlier in the day, melatonin production rises while serotonin levels may dip, which can influence mood, energy, and motivation. Some people notice a greater temptation to seek comfort in calorie-dense foods that are rich in fats and simple carbohydrates. These foods can temporarily boost mood, but their high energy density often contributes to gradual fat accumulation if consumed in excess. This interplay between biology and eating habits was described by the specialist in straightforward terms.
To prevent autumn weight gain, it is important to keep physical activity steady and to pay close attention to nutrition. A balanced approach works best, combining regular movement with thoughtfully chosen foods. The emphasis should be on nutrient-dense options that satisfy hunger and support energy without overloading the daily calorie budget.
Healthy choices during this season include prioritizing high quality proteins such as lean meats, poultry, fish, and plant-based options like legumes and whole grains. Dairy products that are low in fat and without added sugars can also contribute to satiety and muscle maintenance. Emphasizing vegetables, whole grains, and controlled portions helps maintain energy balance. In contrast, foods from fast food outlets, processed deli meats, and sugary beverages are best limited. Desserts can be enjoyed, but within moderate portions. When mood fluctuations occur, it is beneficial to explore non-food strategies to cope with seasonal low spirits, as relying on high-calorie comfort foods often undermines long-term goals of weight control and well-being. The physician underscored the importance of choosing healthier substitutes and maintaining overall diet quality to support both mood and metabolism.
A practical note: some people look to aromatic oils and other natural methods as part of managing the autumn blues. While these approaches can be part of a broader self-care routine, they should complement rather than replace balanced nutrition, regular activity, and medical guidance when needed. The overarching message remains clear: steady movement, balanced meals, and mindful choices are the most reliable foundation for staying on track through the season.