Autumn Indulgence: How Not to Gain 5 Extra Pounds

August has passed and autumn has begun. From the first days of September, there's a desire to eat everything in large quantities. Vegetables and fruits pass by unnoticed. But bread, porridges, sweets, and fatty meat are welcome. The body seems to be preparing for hibernation and wants to store fat. According to statistics, the average Russian gains 3-5 extra kilograms from September to November. But this can be avoided.

Why Autumn Appetite Starts

This is not psychology or weak will. The autumn appetite has biological reasons rooted in evolution.

• The daylight is getting shorter, serotonin production drops in the brain. This hormone controls mood and satiety. Low serotonin levels make you want to eat more, especially sweets and flour-based foods.
• The ancient program 'preparing for winter' kicks in. Thousands of years ago, people really could starve during the winter. The body still remembers this and in autumn wants to build up fat reserves.
• Hormonal changes occur. Cortisol levels rise — the stress hormone. Stress is traditionally satisfied with food.
• Psychologically, autumn is associated with the end of an active period. There's a desire to spend more time at home eating hearty meals, cooking satisfying dishes and treating yourself with delicious food.

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

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

• Instead of 'I won't eat sweets,' think 'I will eat healthy treats.' Replace candies with dates, cake with baked apples, milk chocolate with dark.
• Don't drastically reduce portions. Better to change the composition of your diet. Add protein and fiber — they provide long-lasting satiety.
• Allow yourself to eat something 'forbidden' occasionally. Complete restriction leads to binges. It's better to have a piece of cake once a week than to empty the whole bakery in one day.

Rule #2: Control Light Exposure

Lack of light is the main cause of autumn food binges. Compensate for it artificially.

• Turn on all lights in the house in the morning. Bright light right after waking up helps serotonin production.
• Lunch at a window or on the balcony if weather allows. Even an overcast day provides more light than any lamp.
• Buy a daylight lamp with 10,000 lux. Sit near it for 20-30 minutes in the morning. This really reduces cravings for carbs.
• Walk during the day, even if you don't feel like it. 30 minutes outdoors in daylight is better than any antidepressant pills.

Rule #3: Protein in Every Meal

Protein is the main helper in fighting autumn overeating. It provides long-lasting satiety and stabilizes blood sugar levels.

• Have protein for breakfast. Omelet, cottage cheese, porridge with milk — anything but rolls with coffee. A protein breakfast reduces cravings for sweets all day long.
• Add protein to every snack. Eat apples with nuts, crackers with cheese, choose Greek yogurt — it has twice as much protein as regular.
• Eat light proteins for dinner. Fish, chicken, cottage cheese, eggs. Protein in the evening boosts metabolism and improves sleep quality.
• Keep protein snacks handy. Nuts, seeds, hard-boiled eggs, cheese. When cravings hit, eat protein — and in 15 minutes the appetite will calm down.

Rule #4: Warm Food Instead of Cold

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

• Replace cold salads with warm soups. Vegetable puree soup will fill you better than a salad made from the same vegetables, but with fewer calories.
• Drink warm beverages. Herbal tea, hot chocolate with milk, coffee with cinnamon create a feeling of satiety and comfort.
• Cook baked vegetables instead of fresh ones. Baked pumpkin, beetroot, carrots are sweet, satisfying and healthy.
• Cook porridges with milk, add nuts and dried fruits. This makes a filling breakfast that provides energy for hours.

Rule #5: Trick Your Brain with Portion Size

Your brain visually estimates food amounts. Use this to control portions.

• Eat from small plates. The same portion on a small plate looks bigger than on a large one.
• Cut food into small pieces. A sliced apple plate is more satisfying than a whole one.
• Eat slowly, chew thoroughly. It takes 15-20 minutes for the brain to register that you're full.
• Keep condiments further away. If you put a pot on the table, you'll definitely add something to it. Leave it on the stove — unlikely to go back for a second helping.

Rule #6: Plan Binges

Fully avoiding food binges in autumn is unrealistic. Better to plan them and minimize damage.

• Designate one day a week for 'food indulgences.' On Saturday, you can eat anything, but stick to the rules on other days.
• If you have a binge — don't blame yourself. One day of overeating won't ruin your figure. It's guilt and attempts to 'punish' yourself with fasting that will do the damage.
• After a binge, don't reduce calories the next day. Eat as usual. The body will self-regulate.
• Keep a food diary. Record not only what you eat, but also your emotions. You'll identify triggers and learn to control them.

Food Helpers Against Autumn Overeating

Replace Sweets:

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

Provide Long Satiety:

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

Elevate Mood:

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

What You Should Definitely Avoid

• Don't go on strict diets in September-October. The body is already stressed by seasonal changes; additional restrictions may lead to binges.
• Don't eliminate carbs completely. The brain needs glucose, especially in low-light conditions. Choose complex carbs — porridges, vegetables, fruits.
• Don't use alcohol to cope with stress. Autumn already weakens immunity — alcohol finishes it off completely.
• Don't weigh yourself every day. Weight may fluctuate in autumn due to fluid retention and hormonal changes.

The Main Rule

Autumn overeating is normal and temporary. By December, the body adapts to the new light regime, appetite stabilizes.

Don't fight nature but work with it. If you crave something sweet — eat healthy sweets. If fatty food is desired — choose healthy fats. If a lot is wanted — eat voluminous but low-calorie food.

Remember: it's better to gain 1-2 kg and feel comfortable, than suffer from hunger and end up with a binge of 7-10 kg.