Prevent winter bacon – 5 tips for the fall

The warm and long summer days are over, autumn greets us with bright colors and late summer weather – but the cold time will soon follow. The summer activities are replaced by winter comfort. Many people put on extra pounds and winter fat, especially in the fall, which will accompany them into the new year. These tips and tricks help to prevent winter fat in autumn and not to bring unnecessary pounds into the Christmas season and the New Year.

Prevent winter fat with regular and healthy meals

Many people are less keen on hearty food on warm and hot days – salad, fruit or fish are often eaten. Eating healthy seems to be easier in summer than in winter. However, if you maintain a healthy diet with regular meals in autumn and winter, you will prevent ravenous appetite attacks and thus dangerous snacks such as chocolate,  biscuits  or cookies.

Seasonal fruit and vegetables are also tasty in the autumn and winter months and provide the body with many important nutrients, minerals and vitamins.

  • Cabbage (cauliflower, white cabbage, red cabbage)
  • carrots
  • pumpkin
  • potatoes
  • beets
  • Zucchini
  • plums
  • plums
  • pomegranate
  • elder
  • Apple
  • pear

Tip:  Spicy food with chili or  ginger  can stimulate the metabolism and strengthen the immune system.

2. Water – sufficient liquid against winter fat

Water boosts the  metabolism  – due to high temperatures, many people drink more consciously and more in summer. But sufficient fluids also play an important role in winter. A glass of lukewarm water in the morning supports the body in eliminating waste products and stimulates the metabolism.

According to the German Society for Nutrition (DGE), adults should drink around 2.7 liters of liquid per day, of which around 1.5 liters consists of drinks. The rest of the intake can come from food.

Tip:  Unsweetened tea, lemon water or ginger water are a welcome and healthy change. Lemonades or fruit juices, on the other hand, should only be enjoyed in moderation.

3. Sport and exercise against winter fat

Cycling, swimming, running, hiking or walking in the forest – many people are on the move in summer. With the cold months, the  motivation to go for a run in the evening or to cycle to work decreases. But exercise strengthens the cardiovascular system, stimulates the metabolism and helps to prevent winter fat.

Walks or hikes with family and friends also stimulate the metabolism. On warm days, colorful forests and the sun also ensure a good mood.

Tip:  A variety of strength training at home or in the gym, in combination with an evening jog, together with a healthy diet, prevents winter fat. Plan the runs when the  weather is nice  or at the weekend and enjoy a warm bath after the run – the strength training can be carried out just as well in rainy weather.

4. Sufficient sleep and a regular rhythm

Lack of sleep and an unregulated sleep rhythm can have a negative effect on the metabolism. Seven to nine hours a day are necessary to promote muscle regeneration and boost metabolism. Going to sleep right after dinner is also not a good idea, as this can also inhibit the metabolism.

5. Consciously eat and snack

Autumn and winter tempt you to treat yourself to sweets and snacks: chai latte and pumpkin pie are followed by gingerbread, cookies, speculoos and hearty food at Christmas time.

Snacking and sweets are fine in moderation and a little balm for the soul. Conscious consumption can help to prevent many small snacks and food cravings.

Tip:  Consciously take a break and enjoy biscuits, cookies or cakes together with a cup of  coffee  or  tea .


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