Autumn-winter fitness: how to change your diet and workouts to stay fit in the cold

With the onset of cold weather and the shortening of daylight hours, the body requires a special approach to nutrition and physical activity. In autumn and winter, metabolism slows down, activity decreases, and the immune system needs additional support. Proper adjustment of the diet and training process will help not only to keep fit, but also to strengthen health. All the details are in the Izvestia article.

Features of metabolism in the cold season

Physiological changes in the autumn-winter period are associated with the body's adaptation to low temperatures and lack of sunlight. The energy requirement for thermoregulation naturally increases, while vitamin D production decreases. These factors directly affect the metabolism and general condition.

Seasonal fluctuations in the hormonal background can provoke increased appetite and cravings for carbohydrate foods. This is an evolutionary mechanism aimed at creating energy reserves. Understanding these processes allows you to build an effective nutrition and exercise strategy without harm to your health.

Optimizing your diet: what to eat in autumn and winter

Adjusting nutrition during the cold season should provide the body with the necessary nutrients to maintain energy, warmth, and immunity. The main focus is on high-quality protein sources, complex carbohydrates and healthy fats. It is recommended to increase the frequency of meals while maintaining the total calorie content of the diet.

Key products for the autumn-winter menu:

• Protein sources: fatty fish (herring, mackerel), poultry, beef, cottage cheese, eggs;

• complex carbohydrates: whole grains, root vegetables, seasonal vegetables;

• healthy fats: nuts, avocados, cold-pressed vegetable oils.

Special attention is paid to foods rich in vitamin C, zinc and iron. Sauerkraut, citrus fruits, rosehip and sea buckthorn strengthen the immune system. Warm drinks and broths help maintain thermoregulation and water balance.

Training program: adaptation to new conditions

The reduction of daylight hours and the deterioration of weather conditions require a revision of the approach to physical activity. It is advisable to supplement or replace cardio training in the open air with indoor strength training. This helps to maintain muscle mass and accelerate metabolism.

Optimal training formats:

• strength training in the gym two to three times a week;

• functional weight training;

• swimming and water aerobics;

• yoga and Pilates to work with joint mobility.

Special equipment is required for outdoor activities in the cold season. Multi-layered clothing, thermal underwear and high-quality shoes ensure safety and comfort during training. Careful warm-up and hitching are required to prevent injury.

Recovery and prevention of seasonal problems

High-quality recovery after physical exertion is of particular importance in conditions of seasonal stress. Adequate sleep (7-9 hours), daily routine, and relaxation techniques help maintain high energy levels. Massage and sauna improve blood circulation and help relieve muscle tension.

Prevention of seasonal weight gain and vitamin deficiency requires an integrated approach:

• water balance control (1.5–2 liters of liquid per day);

• use of vitamin supplements as prescribed by a doctor;

• regular medical examinations;

• observing the daily routine and circadian rhythms.

Following these recommendations allows you not only to keep fit, but also to strengthen your health during a difficult period for the body. The gradual transition to a seasonal training and nutrition regime ensures smooth adaptation without stress.

All important news is on the Izvestia channel in the MAX messenger.