Fall is when body temperature suddenly drops and stimulation to the satiety center weakens. As the weather cools down, activity level increases and appetite naturally grows to replenish energy. If you’re not careful, you may find that your weight has suddenly increased by 2.2 to 6.6 pounds, which can be stressful for many people during this season. We’ve examined why appetite increases in the fall and how to manage the heightened hunger.
Time of Year When Appetite Becomes Particularly Strong
If you’ve recently noticed a significant increase in your appetite, it might be due to the change in weather. As the weather becomes somewhat chilly, energy consumption for maintaining body temperature increases, and the decrease in sunlight also impacts. As the days become shorter than in the summer and the amount of sunlight decreases, the amount of vitamin D in the body decreases, and the secretion of the appetite-suppressing hormone ‘leptin,’ which is influenced by vitamin D, also decreases.
Possibility of Fall Depression
Fall depression, which appears due to a lack of sunlight, shows a different pattern from the depression we commonly know, such as loss of appetite or insomnia. The main symptoms include weight gain due to overeating, excessive sleep, and lethargy. Seasonal depression is known to occur more easily in those with a family history or alcohol addicts, and it is known to occur more often in women than in men.
Improve Eating Habits
If you only prefer carbohydrates and sweet foods, it can lead to abdominal obesity and make you feel more depressed. It’s essential to improve your eating habits to include more vegetables and protein; consistently consuming vitamin D and Omega-3 can also help. Also, make it a habit to eat regularly at predetermined times three times a day.
Feeling Full After Meals
It takes about 20 minutes to feel full after eating, so it’s best to take at least 20 minutes for mealtime. If you like eating something in the afternoon, drink water first. After drinking water and waiting about 10 minutes, you may find that your hunger disappears. Hunger can be similar to the symptoms of dehydration that occur when the body lacks water, so if you don’t drink enough water, you might mistake it for hunger.
Increase Protein Intake
Increasing protein intake can help with satiety and maintaining body temperature. It’s good to eat a mix of carbohydrates and meat parts that are low in calories and high in protein, with chicken breast being a typical food. Although it may be a bit of a hassle, having a chicken breast salad for breakfast can keep you full until lunchtime, preventing overeating at lunch.
Give up the Habit of Napping
If you have a habit of napping, it’s best to reduce it boldly. Napping can lead to a vicious cycle of insomnia at night and seeking late-night snacks. However, if you must nap, do so for about 30 minutes before 3 P.M. Avoiding naps as much as possible and maintaining a sleep cycle can help control appetite.
Spend at Least 30 Min. a Day in the Sun
You need to spend at least 30 minutes a day in the sun to maintain sufficient serotonin secretion in the body. Walking on the ground also stimulates serotonin secretion, so it’s better to take a walk than to bask in the sun. Mind-emptying meditation is also effective in increasing the amount of serotonin secretion and controlling appetite.
Enjoy Snacks Instead of Habitual Late-night Snacks
Habitual late-night snacking can cause gastrointestinal disorders and insomnia. If you divide your three meals a day into five smaller meals, it relieves hunger and reduces the chance of eating late-night snacks. Preparing and consuming snacks in between can also help control appetite.
Don’t Stress and Accept it Naturally
Many people struggle with weight management in the fall when their appetite suddenly increases. It’s important not to stress about it and accept it naturally. Rather than forcibly suppressing or enduring your appetite, consuming foods that are filling, low in calories, and nutritious is helpful. If you are under severe stress, it may cause problems with the secretion of appetite-related hormones such as melatonin and leptin, making it even harder to suppress your appetite. Remember, if you forcibly endure and become severely stressed, you may binge eat.
Avoid Extreme Diets
Fall is when the demand for dieting is as high as in the summer. However, suppressing your appetite excessively, such as fasting, in the thought of losing weight quickly, can harm your health and lead to a yo-yo effect. To lose weight without harming your health, plan a wise diet method. Starting with light exercises and adjusting eating habits to maintain wisely is important because if you start with intense workouts from the beginning, you may suffer from severe muscle pain and lose interest in exercise.
By. Shin Young Jeon (press@daily.co.kr)
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