As Fall starts to roll in and the weather changes, so should your caloric intake.
Less sunlight during the day means two things..
Less Vitamin D and less activity. AKA, two things that heavily affect the amount of carbohydrates you should be consuming. Here’s a few methods to incorporate into your health regimen to counteract the seasonal weight gain that so many of us are unfortunately very familiar with..
Reduce Carbohydrate Intake
This is something that’s pretty specific to each individual, however, due to the reduced amount of sunlight exposure and activity, most would be smart to reduce carbohydrate intake by anywhere from 10-25%.
Increase Training Volume
Adding an extra set here or there to your resistance training sessions is another great opportunity to stay ahead of seasonal weight gain. However, it is important to keep in mind that if you’ve already reduced your carbohydrate intake as stated before, you want to keep a close eye on all of your recovery variables. Less carbs is typically less capacity for training volume.
Supplement Vitamin D
You’ve all heard me say in these Monday Emails before, I think almost everyone should be taking vitamin D already. However, with less light in the day and less skin exposure to that light, it’s more critical than ever to be on top of your vitamin D intake. Vitamin D has a massive impact on how your body handles carbohydrate and many other functions. 5,000-10,000 IU’s daily will do you right!