How Not To Gain Weight In The Fall. 7 Rules

Autumn and winter are the two “gaining” seasons. The cold weather awakens our appetite to a serious extent. Let’s discuss the rules of nutrition, which will help us avoid weight gain during these cold months.

BE FULLY ARMED

You study, work and have no time to have dinner, and attack the fridge in the evening? Try to carry with you daily such ‘heaven-sent’ products, as:

  • drinking yogurt,
  • kefir,
  • nuts,
  • fruits,
  • muesli bars.

A small snack in the middle of the day will save you from late evening overeating.

By the way, you should have your dinner three hours before bedtime. Otherwise, you risk of harming the figure and provoking insomnia. If are really hungry, allow yourself some unsweetened sour-milk product, for example, kefir.

EAT SLOWLY

Do not act like a gull swallowing pieces of bread on the fly. Thoroughly chew even a small bite. The digestion process begins already in the oral cavity, and the degree of saturation depends on how you eat, quickly or thoroughly. If you do not rush, you can fill full after having a tiny portion. When you are in a hurry, you will eat much more.

DO NOT MIX

Are you leaving the table with a feeling of heaviness in your stomach? Blame it all on:

  • water,
  • wine,
  • lemonade,
  • any other fluid.

*No matter what you decide to drink, remember that you should drink 30 minutes before or one hour after a meal.

With this ‘schedule’, you will not dilute the digestive juice with excess fluid and will not hamper the digestion process. The dish is too salty and desperately need to drink something? Take a few sips. They will not harm you.

OBSERVE THE SCHEDULE

Are you used to eating rarely and in small servings? Such eating schedule slows down the rate of your metabolic processes and increases your blood cholesterol level. Hello, overweight and health problems.

Accustom yourself to have at least 5-6 meals a day, that is, every 3 hours and in consistently moderate portions. If you have no time to have decent meals during the day, introduce the ready-to-eat liquid food in your daily menu.

  • These are cocktails with high protein and energy content.
  • They come with different tastes and are sold in almost all pharmacies.
  • You can use such drink to replace your lunch.

NEVER FORGET ABOUT WATER

Are you used to drinking packaged juices and soda? You will have to stop doing it. Such drinks contain nothing useful and a lot of sugar at the same time. Replace them with water and herbal tea.

Observe the drinking regimen and don’t forget that your body needs 2-2.5 liters of water a day. What happens if you drink insufficient amount of water?

  1. External trouble is swelling, which will definitely not add slenderness to you.
  2. Internal trouble is the probability of kidney and gall bladder stones formation.

SPORTS MENU

If you dream of a beautiful body with well-defined muscles, consume complex carbohydrates 1-1,5 hours before the trainings. These are:

  • any groats, except cream of wheat,
  • muesli.

Yet you should remember to keep it moderate. A total of 100 grams of the product will provide you with strength for your athletic performance.

An hour after the training, make sure you consume food for your muscles, that is, protein, including:

  • Kefir
  • Yoghurt
  • Milk
  • Seafood
  • Cottage cheese
  • Fish
  • Eggs.

USEFUL SUPPLEMENTS

You have no opportunity to consume fresh fish and vegetables on a daily basis? Include in your diet vitamin-mineral complexes, which include:

  • calcium,
  • magnesium,
  • zinc,
  • omega-3.

200-300 ml of rosehip decoction daily will provide you with a ton of benefits and your digestion will improve, if you add:

  • wheat germ to your main dishes,
  • 1-2 teaspoons bran to your porridge, yogurt and kefir.