Keys to not gaining weight in the cold

than during cold days you have to eat more calories maintaining body heat is a myth.

For this it is sufficient that the preparations are hot: “Our body thermoregulates itself in an intelligent way; if we are cold, we can pack up, go to the stove, light the fire or take a hot bath. You have to eat right all year round, taking into account the needs based on your age and the physical activity you do, not only to avoid getting fat, but to stay healthy ”, explains Dr. Andrea Miranda (MN 149.634), nutritionist, specialist in obesity and eating disorders. “We must consider that in these days of the year we move less to save energy, we are more sedentary and everything we eat more, the body turns into fat”, adds the specialist.

Soups, broths, vegetable casseroles, light vegetable stews, vegetable pies, and vegetable puddings are excellent options to incorporate. “Meals can be accompanied by infusions, if necessary, to provide more heat to the body”. For dessert, when the urge to eat something sweet is often overwhelming, choose “baked or microwaved fruit to eat hot,” advises Dr. Miranda.

  • Quantity and quality are not a mission impossible

Every healthy meal plan must be healthy in terms of quantity and quality and, for this, it is necessary to incorporate habits that can be maintained over time, which from time to time also include indulging in a little pampering. “It’s not impossible, you have to be careful and plan the four main meals with two snacks a day,” says the doctor.

To consume better quality products, the ideal is to choose seasonal fruit and vegetables. In autumn and winter it is advisable to prefer bananas, tangerines, apples, oranges, grapefruits, avocados, but also beets, celery, watercress, broccoli, beets, carrots, pumpkins and squashes.

“You can eat two to three units of fruit a day; legumes, pasta and rice, no more than two or three times a week and better if whole ”, says Dr. Miranda.

The recommended preparation methods are: vegetables and legumes in soup – without cream or artificial broths, prefer a drizzle of olive oil -, steamed or baked, light vegetable tarts with a single lid, toasted fruit or in compote For the breakfast we can opt for nougat, biscuits or filled waffles dipped in chocolate that do not exceed 100 calories and light tablets of dulce de leche.

  • Hydration all year round

Water consumption should not be overlooked at this time of year, as it is essential for eliminating toxins and staying hydrated. To reach the recommended two or three liters, hot herbal teas are an excellent and comforting alternative. The fruits and vegetables we eat, in addition to nourishing us and helping us maintain weight, provide us with a certain amount of water. “You have to be careful with soft drinks and sugary drinks, they are high in calories and don’t hydrate enough or feel full,” explains Dr. Miranda.

In the fall and even more so in the winter, we prefer to stay indoors, so there are more opportunities to eat. Additionally, a lack of sun exposure lowers our production levels of serotonin, a neurotransmitter associated with well-being. “Many times we fill these gaps with food, which is why it is important to continue with physical activity – every day, as much as possible – something that we like and recreates at this time of the year”, recommends the specialist and adds: “Exercising Brings food out of focus and helps release accumulated anxiety from daily responsibilities.”

  • Rest well and disconnect

In order not to gain weight, it is essential to sleep between six and eight hours in a row. As we go to sleep earlier than summer these days, we need to be careful to eat early and lightly – about three hours before bed if possible – to digest food well and rest better. Avoid doing this while watching television or doing other activities, and establishing meal rituals will help you avoid snacking. Thus, we transform those moments into a space for socialization and fun. “Keeping a register of meals and emotions is a habit that we suggest to patients so that they can control and become aware of both aspects; in this way abrupt changes in weight are avoided ”, advises Dr. Miranda.

Source: Salute Doc