How to achieve good weight loss results in autumn

Autumn weight loss can be achieved by adjusting dietary structure, increasing aerobic exercise, ensuring sufficient sleep, controlling eating speed, and supplementing water appropriately. Autumn has a suitable temperature and relatively stable metabolism in the human body, making it the golden period for weight loss.

1. Adjusting dietary structure

For autumn weight loss, it is necessary to reduce the intake of high calorie foods and increase the proportion of dietary fiber and high-quality protein. Choose low calorie and high nutrient foods such as broccoli, chicken breast, oats, etc., and avoid fried foods and sugary drinks. Three meals a day are scheduled and quantified, and dinner should be completed before 6:00 pm to avoid energy accumulation at night.

2. Increase aerobic exercise

Autumn is suitable for aerobic exercises such as jogging, brisk walking, and skipping rope. Maintain a frequency of 4-5 exercise sessions per week, each lasting 30-45 minutes. The appropriate intensity of exercise is slight sweating, which can be done during the morning or evening when the temperature is suitable. Persisting in aerobic exercise can effectively improve basal metabolic rate.

3. Ensure adequate sleep

Maintaining 7-8 hours of high-quality sleep daily helps regulate the secretion of leptin and ghrelin. It is advisable to go to bed early and wake up early in autumn to avoid staying up late. Lack of sleep can lead to metabolic disorders and increase the risk of obesity. Avoid using electronic devices 2 hours before bedtime and soak your feet appropriately to help you fall asleep.

4. Control eating speed

Chewing slowly can enhance satiety and reduce food intake. Chew each bite of food 20-30 times and limit the meal time to at least 20 minutes. Eating too quickly can lead to excessive intake and is not conducive to digestion and absorption. Small tableware can be used to help control food intake.

5. Adequate hydration

Drink 1500-2000 milliliters of warm water daily, divided into 6-8 servings. Drinking 300ml of water 30 minutes before meals can reduce the amount of food consumed during meals. Avoid using sugary drinks instead of drinking water, and drink light tea or lemon water appropriately. Adequate hydration helps to eliminate metabolic waste.

Autumn weight loss should be done gradually, with a recommended weight loss of 0.5-1 kilogram per week. Avoid excessive dieting or vigorous exercise that can cause physical damage. Maintain a regular daily routine and supplement vitamin D with appropriate sun exposure. If discomfort symptoms such as dizziness and fatigue occur, adjust your weight loss plan in a timely manner. During the weight loss period, body fat percentage can be measured regularly to more accurately reflect the weight loss effect. Long term maintenance of a healthy lifestyle is necessary to consolidate weight loss results.