Fall has already started and before you know it we will be in winter. What does this mean? In addition to the fact that you will finally be able to buy new coats and shoes, that you will catch a cold and that you will take refuge more than ever in the bars, that you will end up gaining weight without you noticing.
For our ancestors, gaining kilos in winter had a powerful reason: with an extra layer of fat they were less cold. (You have surely noticed that when you are fatter - or less thin - you tend to be hotter.) This reality, however, has extended to this day, but with variations. A research has shown that we tend to put on weight in the cold months.
This is already a drama on its own, since the kilos that you have gained in summer (and that you have not lost yet) are added to those that you are going to gain in the coming months, unless, of course, you do something to avoid it.
Why you gain weight in the cold months and how to avoid it
There are many reasons why we gained weight in the fall and just finished off the play in winter. However, all is not lost, since there are some tricks that we can apply to prevent this from getting out of hand. Very helpful:
1) You don't want to leave home
Winter is the worst time of year to exercise as it takes a lot to get off the couch. In summer, getting up early to go running has its charm. You can even see the exotic side to it. But in winter, the truth is that it loses all grace.
And if you go to the gym, more of the same. You come home tired, fed up with everything, and the least you want is to put on your sneakers to go to a place full of people and with strange smells.
The trick: get an exercise machine to do it at home, exercise yourself in your own living room (there are many videos on the internet), pay a personal trainer to take you out of the house at the blow of your wallet or try to walk to all the sites.
2) You eat more calories
The research cited above shows that we eat more calories, unconsciously, in cold months - the more calories, the higher the body temperature.
The trick: reduce your caloric intake and opt for hot and 'light' foods, such as roasted vegetables, cooked, homemade broths ... All this will satiate you and keep your waist in place.
[ How many calories do you have to eat to lose weight]
3) Less light: only 9 hours and 32 minutes a day
It is a cheap excuse, but it is true that the few hours of light that there are in winter, added to the controversial time change, make you fat.
The lack of light, in addition to depressing us and leaving us a little dazed, makes us pick ourselves up at home earlier, or what is the same, that we lower our activity.
The trick: overcome the laziness of the lack of light by beating laziness, or go through streets where there are many streetlights and a fixed matter. Be careful, it is not worth taking refuge in bars, we know each other.
4) You eat sweeter because of the cold
Extensive research, like this one, suggests that we tend to eat more sweet foods the less we are exposed to light.
The catch: if you can't avoid eating sweets, try replacing these cravings with healthy foods, such as fruits, and always consume them before 7:00 p.m.
[ The only three fruits you should have for dinner]
5) You have more stress
On vacation we are very happy - some more than others - but with the arrival of autumn stress returns. The children's school, elections, work, projects ... A state of mind that, according to Harvard Medical School, stimulates the appetite and the preference for fatty foods that fulfill a comforting function.
The trick: according to a study published in 'ACSM Health and Fitness Journal', you can combat stress with aerobic exercise (running, swimming, fast walking ...) or anaerobic (Yoga). Or take tilas.
6) Christmas hangouts
The Christmas dinners not only are bad because liándote just who should not, but because it comes for you and your family. And when you think you've gotten rid of a hangout, another appears, and then another. Outcome? You end up gaining kilos between your own food, sweets and alcohol.
The trick: if you know that you are going to mess with the drinks, try to eat only protein at these dinners and skip the carbohydrates. Focus on meat, fish, seafood, and some wine.
[ These are the most fattening alcoholic beverages]
7) You drink less water
In summer you drink more water. The heat makes you feel like it even. But in the cold months you forget to hydrate, which makes you confuse thirst with hunger and instead of water you consume other drinks that end up fattening you.
The catch: force yourself to drink water throughout the day. You don't have to drink the usual two liters, but you do need to drink at least one liter regularly. You will notice the difference, you will see.
[ Drinking water makes you lose weight for this reason]
One pound of fat contains 3,500 calories so cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week. While it might not seem like much, if you ate an extra 100 calories per day, by the end of the year you could gain 11lbs. Small changes make a huge difference in the long term.
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