The expert spoke about the methods of weight maintenance and appetite control in winter

With the onset of winter, maintaining a normal weight requires attention to metabolism and habits, and fighting the body's natural seasonal rhythms only leads to stress. Irina Popkova, a practicing nutritionist, medical editor and expert at Biogena, told on December 14. "Газете.ги ".

"Winter weight gain is often not a matter of overeating, but a consequence of circadian rhythm disruption due to lack of light and the body's response to cold. The body instinctively requires more energy to warm up and adjust to the "save" mode. The key is not in restrictions, but in smart adaptation: controlling light, heat, and shifting the focus from strict calorie control to sleep quality and spontaneous activity," the expert said.

She noted that disruption of melatonin production due to short daylight hours affects the balance of hormones cortisol, leptin and ghrelin, responsible for appetite and metabolism.

"Using a light alarm clock or a 10,000 lux lamp in the morning is a direct signal to the brain and the endocrine system.: "The day has begun, it's time to work!" In the evening, we need a "digital sunset" — warm light and Night Shift on gadgets to support melatonin and deep sleep," Popkova added.

The nutritionist emphasized that the feeling of cold is often mistaken for hunger.

"But you should 'heat' yourself not with calories, but from the outside. Warm clothes at home, a hot water bottle, warming spices in tea — ginger, cinnamon — give the body a feeling of warmth and accelerate metabolism by 3-5%. And the "warm plate rule" — hot soups, stewed vegetables, porridges — satisfies hunger and the psychological need for comfort," she said.

Thus, in order to maintain weight in winter, it is important not to fight with yourself, but to adapt your habits to the season: control the light, keep warm, monitor the quality of sleep and include micro-movements in your routine. This approach allows you to save energy, metabolism and well-being without stress.

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Earlier, on December 12, Medical Xpress magazine reported that vegetarian and vegan diets can support healthy growth of children if they are carefully planned and supplemented with the necessary nutrients. However, such a diet carries the risk of deficiencies if key substances are not supplied with fortified foods or supplements.

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