The evenings are getting darker than before, and there is little light in the morning.
How wonderful to end the day by wrapping yourself in a blanket on the couch, enjoying good food and red wine!
Who is supposed to be able to go Nordic walking after work?
However, from a weight management point of view, this model is not the best.
- It is estimated that many people's daily energy intake increases by about 200 kilocalories a day during the night.
For example, it corresponds to one bar of chocolate, says licensed nutritionist Hanna Partanen.
Extra energy can come from both increasing portion sizes and delicacies.
- The craving for sweets, especially carbohydrates, increases during the dark season.
At the same time, more tired.
Kroppa signals at dusk that it’s time to retire.
- The advantage of autumn is routines, but on the other hand, camouflage time affects movement.
Many become passivated.
It is not uncommon for weight to rise in the fall of 2 to 3 pounds.
The little Christmas season, which often begins in November, can lift weights further.
According to Partanen, a few kilos here and there is not yet yo-yoing but a normal seasonal variation.
However, if a pound comes every fall, that means already twenty pounds in ten years.
October to January is perhaps the most difficult time in weight management.
It is best to prepare in advance.
- The most important thing is to try to keep the weight in the same readings, eat according to a regular rhythm and be careful about your own food environment, Partanen sums up.
1. Eat regularly
In the early autumn, Partanen published a book Rhythm Diet, in which he called for the importance of a regular food rhythm.
It is also the best weapon in fighting camouflage pounds.
- With rhythm, the craving for sweets often disappears, Partanen knows.
In a nutshell, good rhythm means this: eat a meal or snack every 3-5 hours, favor vegetables and high-fiber carbohydrate sources, and choose a protein source for each meal.
Delicacies can also be reasonably enjoyed, as long as you return to a healthy food rhythm after a moment of delicacy.
Delicacies can also be lightened.
- For example, dark chocolate with afternoon coffee may be a suitable sweet.
I personally make warm cocoa from dark cocoa powder in the evenings in the evenings.
It's my evening treat.
Cocoa can be sweetened with a small amount of sugar or sweetener if desired.
Read more: Hanna Partanen created a diet where you can eat bread - here is an example of one day's food: "You lose weight anyway"
2. Monitor alcohol consumption
A glass of red wine at dusk can give a feeling of relaxation, but even a single dose can have an effect on sleep quality.
Good quality and adequate sleep is quite important in weight management.
When rest is low and fatigue weighs on, eating control is more difficult than when rested.
Nutritionist Hanna Partanen encourages you to think about where the pitfall of your own weight management might lie. Photo: Mikko Mäntyniemi
3. Keep an eye on what you are buying at your fingertips
Are delicacies unnecessarily readily available at home, for example?
The “food environment” can have a surprisingly large effect on eating.
You shouldn’t go shopping as a wolf hungry.
Smart makes a list in advance of things to buy to cook during the week.
If the craving for a delicacy strikes in the evening, you have to seriously weigh whether the craving is so hard that it’s worth going to the store because of it.
4. Identify your own weakness
What is most difficult for you in managing your eating?
That's something to think about.
- Every year comes the same dark time, and you have to learn how to behave yourself.
Is there any small relief suitable for eating, Partanen says.
When too many Christmas chocolates become a gift, Partanen asks her husband to hide them.
- It is wise to know how to avoid situations where self-discipline is needed.
Some are inherently more resilient than others, meaning we do not start from the same line from the perspective of eating control.
One of Partanen's clients, a 34-year-old woman, came up with a great solution for herself.
- Previously, he stopped during a commute in certain shops to buy delicacies.
Tired and stressed, it was hard to avoid temptation.
He then found another route home along which there was not a single trade.
He began to favor it.