How Not to Gain Extra Pounds in the Fall and Winter: 7 Rules for Effective Weight Loss

With the onset of cold weather, we often want to compensate for the gloomy weather with something tasty, so many people increase their consumption of junk food.

The diet, like the weather outside, changes with each season. Metabolic processes often depend on the temperature and time of year: they can either slow down or speed up. The onset of hunger is also affected by a decrease in activity – people start eating simply out of boredom

Often, appetite is also increased by seasonal depression associated with weather changes. One way or another, to keep fit, you need to adapt to the new season. Nutritionist Olga Usenko shared her secrets on her insta-blog to help keep her fit.

How to eat in the fall to avoid gaining weight

Take care of your diet

Your daily diet should consist of 3 main meals. They should all contain protein, fat, carbohydrates, and fiber. Include meat, side dishes, and most importantly, vegetables. You can eat seasonal fruits between meals.

Healthy snacks

Bring dried fruit, nuts, or chocolate containing more than 80% cocoa as a snack. These are great alternatives to baked goods or unhealthy sweets. In addition, these products taste great with tea or coffee.

New dishes

Don’t forget to diversify your diet with new dishes every time. Experiment with side dishes, cooking methods, and other products. This will help to satiate your body better.

Cook vegetables

In the fall, it’s better to replace fresh vegetables with heat-treated ones. Prepare a delicious vegetable stew in the oven or steamed fresh produce and take a healthy and tasty lunch with you.


You should also be aware that your body is prone to swelling during the colder seasons.

Warm drinks

If you like coffee with milk, you should limit your consumption to 1 cup a day. In cool autumn, you can focus on aromatic herbal and fruit teas. If water doesn’t taste good, feel free to replace it with a flavored and warm alternative. Give preference to large-leaf teas, and it is better to refuse tea in bags.

Eat more meals

If you often feel hungry, you can break 3 main meals into 5. This way you will always be full and the need to eat unhealthy snacks will disappear.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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