5 tips not to get fat this fall

Alex Ventura, one of our trainers and fitness trainer, gives us 5 tips to avoid getting fat during this fall.

After the summer holidays, once the school year has started and we have updated the pending tasks of work and home, we return to the usual routine. Autumn is the perfect time to start thinking about yourself, taking care of yourself and setting new goals and goals. Undoubtedly, one of the most recurrent is “I’m going to lose a few kilos.” Does it sound?

Therefore, today Alex Ventura explains what guidelines to follow to avoid fattening during these months of autumn. What should we do? The point, aim!

It’s probably on your list of purposes for the new season. And surely this situation is repeated every fall, right? Our efforts and those of the professionals of physical exercise and health tend to focus on weight loss. But we can also attack the problem from the other side of the coin. What if we concentrate on avoiding or modifying those behaviors that are associated with overweight and obesity? After all, prevention is better than cure!

These are my five tips for not getting fat during the fall :

1. Do not eat very caloric foods and avoid taking sugary drinks: Eating habits play a key role in the increase or loss of weight in the medium term. Some foods take longer to digest, have more and produce more satiety, so they help maintain weight (for example, nuts, whole grain, fruits, vegetables, milk, and yogurt). In contrast, the consumption of potatoes, chips, red meat, sausages, sweets, and desserts or refined grains is related to a progressive increase in body weight. Sugar-sweetened beverages (sodas and juices) are high in calories while they are very poor nutritionally and barely satiating, so it is easy to take large amounts of calories without being aware of it, especially if they are taken as a drink accompanying the food.

2. Discontinue alcohol: alcohol is very caloric (7 kcal/gr) but has a very low nutritional value so, in addition to the harmful effects it has for health, increases the total daily caloric intake if consumed regularly. The consumption of alcohol does not usually replace other foods, on the contrary, it is usual to be a companion during meals or after these, which triggers the calories consumed, especially if combined with sugary soft drinks.

3. Sleep well: Some epidemiological studies suggest that sleeping less than seven hours or more than eight influence weight gain. We have already commented in a previous post the importance of sleep in health and performance; Do you remember the 5 tips to boost performance … sleeping! Insufficient rest and a few hours of habitual sleep, in addition to leading to a chronic deterioration of glucose metabolism (contributes to overweight and obesity), reduces blood levels of the hormone leptin (involved in the feeling of fullness) and increases the hormone legume (awakens the appetite), combination that favors a greater intake of food.

4. Do not watch too much TV: The time spent in front of the television has a high correlation with weight gain, especially in children and adolescents. Some study on the habits of the Spaniards reveals to us that we spend an average of two hours and forty-five minutes a day in front of the “silly box”, with slight differences between regions. It seems that those who watch television for a long time «sting» more between meals and usually take very caloric foods so that the total daily intake contains more calories. Also, the images that we usually see in the food ads awaken the feeling of hunger and the desire to eat.

5. Try to exercise: Nothing new, right? The state of well-being, the daily comforts that surround us and the lack of need for physical activity to perform work and daily tasks make us move less and less. And moving less means spending fewer calories. In the last 15 years, an inversely proportional relationship between daily walking time and weight gain has been observed. Moreover, a person who does 3-4 hours per week of vigorous physical exercise but spends practically all the rest of the time sitting could gain weight more easily than another person who, without exercising, has a more active lifestyle, spends more hours Stand up and walk more.

What do you think of my advice for not gaining weight during these next months? Leave us a comment if you want to tell us your case and share this article with your friends so that they know what they have to do during the fall if their objectives are not to get fat!

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