Is it happening yet? Uncontrollable cravings for warm, rich comfort foods? Not wanting to exercise? Finding it harder to lose weight? Losing motivation to stay healthy? It’s not necessarily your fault. It’s how we are hard wired.
You see, in the spring and summer months the sun’s energy warms the body, and we have less need to produce internal heat through the digestive process, so our appetite naturally decreases. Also, hot seasonal temperatures stimulate increased perspiration–the body’s mechanism for cooling itself–and hence our need for more fluid to replace the water lost through the skin. This typically results in a lack of desire for hot foods and an increase in thirst for cool drinks such as water. (1)
And guess what Mother Nature does? She supports these changes in our bodies by providing an ample source of fruits and vegetables that are high in water content. She’s so good to us!
Metabolism also increases in the summer, so you’re burning more calories and fat without as much effort. Sign me up for year round summer! A nice 75 degree year round summer. Nothing too hot though because extreme temperatures actually slow metabolism.
What happens to your body in the cold months? During the seasonal change, which occurs around late summer/early fall, our brain tells our body to increase its insulin resistance. As a result, our liver can increase fat production, and our adipose and non-adipose tissues can store fat to get ready for winter. (2) Appetite increases as we need greater caloric intake to help keep our internal temperature in check. We then crave warm, comfort foods such as soup, meat, cheeses, casseroles, and fried foods. I bet KFC sees a bump in their profit margins come wintertime. Sigh.
Not only does the body call for more body fat in the winter months, it also calls for more sleep. We naturally want to sleep longer in cold months, which doesn’t make our morning workouts any easier! We are also less inclined to go outside and move our bodies because well….baby it’s cold outside!
And don’t get me started on all the holiday treats! It starts around Halloween and doesn’t end until January 1st when New Years Resolutions to improve health begin. They are everywhere! Stop the madness people!!
So, how do you take control and stop the winter “fat creep”? I recommend the following to boost metabolism:
1. Get Plenty of Sleep. 7-9 hours a night. Lack of sleep will lower metabolism.
2. Drink Plenty of Water. Aim for half your body weight in ounces of water. Example: a 140lb woman should drink at least 70 ounces of water a day. Being even mildly dehydrated can decrease your metabolism by 2-3 percent.
3. Eat Enough! Restricting calories and/or skipping meals tells your body that you have entered “starvation mode” and will naturally lower metabolism. I recommend smaller, more frequent meals throughout the day.
4. HIIT or Interval Training- These type of workouts where you perform short bursts of intense work with even shorter rests in between have been proven to be the ultimate fat and calorie burners. Your body is also more likely to continue burning calories after this type of exercise.
5. Lift Weights- Muscle burns more calories than fat. Period.
6. Avoid Inflammatory Foods- There are certain foods that promote inflammation in the body and slow down digestion. Foods to avoid:
A. Foods made with white refined sugar, such as baked goods, candy, etc.
B. Processed gluten containing grains such as
white flour pastas, muffins, bread, etc.
B. Low Quality dairy and animal products
C. Refined vegetable oils such as canola
D. Artificial Sugar such as aspartame and sucralose
7. Limit Alcohol- Drinking alcohol can lower your metabolism by 73 percent!
8. Eat Metabolism Boosting Food. Such as,
A. Chia Seeds
B. Spices such as cayenne pepper and chili pepper
C. Green Tea
D. Protein (but not too much!) Check out #3
source in comments to determine how much protein
you need daily. It’s less than you think!
E. Garlic
F. Apple Cider Vinegar
9. Check out Nutrition Response Testing! You may have food sensitivities and/or nutrient deficiencies that are causing you to gain weight or decreasing your ability to lose weight. Excess toxicity can also play a role in inability to lose weight. If you are interested in muscle testing to jump start your health, contact me directly at dana@mitchellfamilychiro.com.
Now, get out of bed, put on your workout clothes, drink a cup of green tea, and do some intervals on your treadmill or bike! Don’t forget a nutrient rich meal afterward.
Questions? Just ask!
Want to work with me 1:1 to create the perfect diet for you and/or your family? Contact me today at dana@thrivekin.com.