Autumn gluttony: how to avoid gaining 5 extra kilos

Autumn is a time for cozy sweaters, hot tea, and, alas, often uncontrollable appetite. When it becomes gray and damp outside, our body instinctively begins to crave something hearty and high in calories, as if preparing for hibernation. Delicious pies, rich soups, and sweet tea with cookies become faithful companions on long evenings.

As a result, by the beginning of winter, many are surprised to notice a couple of extra pounds on the scale. It seems that they appeared on their own while we were enjoying the autumn atmosphere. But is this inevitable?

In fact, “autumn overeating” is not a death sentence. There are simple and effective ways to stay in shape without denying yourself the pleasures of this time of year. The main thing is a little awareness and a few tricks that will help keep your appetite under control.

Why does overeating start in autumn?

This is not psychology or weak willpower. Autumn appetite has biological causes rooted in evolution.

• Daylight hours are getting shorter, and serotonin production in the brain is falling. This hormone is responsible for mood and feelings of satiety. Low serotonin levels make you want to eat more, especially sweet and starchy foods.
• The ancient “prepare for winter” program kicks in. Thousands of years ago, people really could go hungry in winter. The body still remembers this and demands to store fat reserves in the fall.
• Hormonal levels change. Cortisol, the stress hormone, increases. And we traditionally eat away our stress.
• Psychologically, autumn is associated with the end of the active season. You want to spend more time at home eating, cooking hearty meals, and treating yourself to delicious food.

Rule #1: Don't fight your appetite head-on

Prohibitions and strict restrictions don't work well in the fall. The body perceives them as a threat and demands food even more.

• Instead of “I won't eat sweets,” think “I will eat healthy sweets.” Replace candy with dates, cake with baked apples, milk chocolate with dark chocolate.
• Don't drastically reduce your portions. It's better to change the composition of your diet. Add protein and fiber — they make you feel full for longer.
• Allow yourself to eat something “forbidden” sometimes. Complete restriction leads to breakdowns. It is better to eat a piece of cake once a week than to empty the entire pastry shop in one day.

Rule #2: Control the lighting

Lack of light is the main cause of autumn eating disorders. Compensate for it artificially.

• Turn on all the lights in the house in the morning. Bright light immediately after waking up helps the production of serotonin.
• Eat lunch by the window or on the balcony, weather permitting. Even a cloudy day provides more light than any lamp.
• Buy a 10,000 lux daylight lamp. Sit next to it for 20-30 minutes in the morning. This really reduces carbohydrate cravings.
• Take a walk during the day, even if you don't feel like it. 30 minutes outside during the day is better than any antidepressant.

Rule #3: Protein at every meal

Protein is your main ally in the fight against autumn cravings. It keeps you feeling full for longer and stabilizes your blood sugar levels.

• Eat protein for breakfast. Omelets, cottage cheese, milk porridge — anything but rolls and coffee. A protein breakfast reduces cravings for sweets throughout the day.
• Add protein to every snack. Eat apples with nuts, bread with cheese, choose Greek yogurt — it has twice as much protein as regular yogurt.
• Have a light protein dinner. Fish, chicken, cottage cheese, eggs. Protein in the evening speeds up your metabolism and improves sleep quality.
• Keep protein-rich snacks handy. Nuts, seeds, boiled eggs, cheese. When you feel a craving coming on, eat some protein, and your appetite will calm down in 15 minutes.

Rule #4: Warm food instead of cold

In autumn, the body craves warming foods. Don't resist this — use it to your advantage.

• Replace cold salads with warm soups. Vegetable puree soup is more filling than a salad made from the same vegetables, but it has fewer calories.
• Drink warm beverages. Herbal tea, cocoa with milk, and coffee with cinnamon create a feeling of fullness and comfort.
• Prepare baked vegetables instead of fresh ones. Baked pumpkin, beets, and carrots are sweet, filling, and healthy.
• Cook porridge with milk and add nuts and dried fruit. This makes for a filling breakfast that will keep you energized for a long time.

In autumn, we tend to eat more — it's cold and dark, our bodies seem to be preparing for winter, and our moods often take a dip. But this “autumn gluttony” can easily be curbed without strict diets: just eat mindfully, don't snack on the go, give preference to warm but light dishes — soups, stewed vegetables, porridge — and don't forget about exercise, even if you feel lazy. The main thing is not to forbid yourself everything, but to find a balance: a couple of pieces of dark chocolate instead of a whole bar, a cup of tea instead of a bun, a walk instead of the sofa. This way, you will maintain your weight and mood without stress.

Rule #5: Trick your brain with portion sizes

The brain visually assesses the amount of food. This can be used to control portions.

• Eat from small plates. The same portion on a small plate seems larger than on a large one.
• Cut your food into small pieces. A plate of sliced apples is more filling than a whole apple.
• Eat slowly, chewing thoroughly. It takes 15-20 minutes for your brain to realize that you are full.
• Put the seconds away. If you put the pot on the table, you'll definitely add more. If you leave it on the stove, you're unlikely to get up for a second helping.

Rule #6: Plan for slip-ups

It is unrealistic to completely avoid dietary setbacks in the fall. It is better to plan for them and minimize the damage.

• Set aside one day a week for “foodie pleasures.” On Saturday, you can eat whatever you want, but stick to the rules on the other days.
• If you slip up, don't beat yourself up. One day of overeating won't ruin your figure. What will ruin it is feeling guilty and trying to “punish” yourself by starving yourself.
• After a slip-up, don't cut calories the next day. Eat as usual. Your body will regulate the balance itself.
• Keep a food diary. Write down not only what you eat, but also your emotions. Understand your triggers and learn to control them.

Foods that help combat autumn cravings

Replace sweets with:

• Dates, dried apricots, figs;
• Baked apples with cinnamon;
• Pumpkin in any form;
• Raw and baked carrots;
• Boiled beets.

Foods that keep you feeling full for a long time:

• Oatmeal with milk;
• Buckwheat with mushrooms;
• Beans, lentils, chickpeas;
• Avocado;
• Nuts and seeds.

Mood boosters:

• Bananas (contain tryptophan);
• Dark chocolate (no more than 25 g per day);
• Oily fish (salmon, mackerel);
• Pumpkin seeds;
• Walnuts.

Photo from freepik.com

What you definitely shouldn't do

• Don't go on a strict diet in September-October. Your body is already stressed by the change of season, and additional restrictions can lead to breakdowns.
• Don't cut out carbohydrates completely. Your brain needs glucose, especially when there is a lack of light. Choose complex carbohydrates — porridge, vegetables, fruit.
• Don't use alcohol to cope with stress. Your immunity is already weakened in the fall, and alcohol will finish it off.
• Don't weigh yourself every day. In autumn, your weight may fluctuate due to fluid retention and hormonal changes.

Autumn is not a sentence to weight gain, but simply a time when our bodies need a little more care and awareness. Decreased activity and cravings for more calorie-dense foods are natural, but they can be turned into an advantage. Start with something simple: listen to your body, not your momentary desires.

Don't fight yourself by depriving yourself of all pleasures. Instead, adapt your diet: add more seasonal vegetables, protein, and healthy fats that keep you feeling full for longer. Cook the same comforting dishes, but in lighter variations. And remember that exercise isn't just about the gym. A walk in the park, mushroom picking, or even active house cleaning will help you maintain balance.

The main secret is not to impose strict restrictions on yourself, which often lead to breakdowns. Allow yourself to indulge sometimes, but do so consciously and in reasonable amounts. Autumn cravings are a signal, not an enemy. By responding to them with warmth, care, and tasty but healthy food, you will not only stay in shape, but also welcome winter in a good mood and with plenty of energy.