How to lose weight and slim down in autumn

Autumn weight loss and slimming can be achieved by adjusting dietary structure, increasing exercise, maintaining a regular schedule, controlling emotional diet, and supplementing water appropriately. Autumn has a suitable temperature and relatively stable metabolism, making it the golden period for weight loss.

1. Adjust dietary structure

Autumn diet should focus on low calorie, high fiber foods, such as broccoli, oats, brown rice, etc. Reduce the intake of high sugar and high-fat foods, avoid fried foods and desserts. Moderate increase in intake of high-quality protein, such as chicken breast, fish, and soy products, can help maintain muscle mass and enhance satiety. Avoid excessive intake of nut based foods, which are nutritious but high in calories.

2. Increase physical activity

It is suitable to engage in outdoor aerobic exercise in autumn, such as brisk walking, jogging, cycling, etc., 3-5 times a week for 30-60 minutes each time. It can be combined with strength training, such as squats, push ups, etc., to help improve basal metabolic rate. Indoor exercise options include skipping rope, yoga, or aerobics to avoid interruptions due to weather changes. Warm up and stretch before and after exercise to prevent sports injuries.

3. Regular sleep schedule

Ensure 7-8 hours of high-quality sleep every day and avoid staying up late. Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin levels, increasing hunger and appetite. Establishing a fixed schedule can help regulate the biological clock and endocrine system. Take a nap during lunchtime, but not more than 30 minutes, to avoid affecting nighttime sleep.

4. Control emotional diet

In autumn, as the weather turns cooler, some people are prone to emotional eating. Attention can be diverted by cultivating other hobbies and interests, such as reading, handicrafts, etc. Chew carefully and slowly when eating, chewing each bite 20-30 times to give the brain enough time for satiety signal feedback. Avoid eating high calorie snacks when feeling low or stressed.

5. Adequate hydration

Drink 1500-2000 milliliters of warm water every day, and drink a glass of warm water on an empty stomach in the morning to promote metabolism. Drinking 300ml of water 30 minutes before meals can help reduce the amount of food consumed during regular meals. Avoid replacing drinking water with sugary drinks and limit alcohol intake. Green tea, oolong tea, etc. can be consumed appropriately, as the tea polyphenols in them help with fat metabolism.

Autumn weight loss should be done gradually, with a recommended weight loss of 0.5-1 kg per week to avoid metabolic disorders caused by rapid weight loss. Maintain a dietary diary to record daily intake and regularly measure changes in body fat percentage and circumference. When encountering a plateau period, one can adjust their exercise routine and dietary ratio. If accompanied by discomfort symptoms such as dizziness and fatigue, seek medical attention promptly to investigate whether there are endocrine or metabolic diseases. During weight loss, it is advisable to supplement with a moderate amount of multivitamins to prevent nutrient deficiencies.