How to lose weight quickly in autumn

Rapid weight loss in autumn can be achieved through adjusting dietary structure, increasing aerobic exercise, ensuring sufficient sleep, controlling eating time, and supplementing dietary fiber. Autumn has a suitable temperature and relatively stable metabolism, making it the golden period for weight loss.

1. Adjust dietary structure

Reduce the intake of refined carbohydrates and replace white rice and pasta with whole grains such as brown rice and oats. Increasing the intake of high-quality protein, such as chicken breast, fish, soy products, etc., can help enhance satiety and maintain muscle mass. The main cooking method is steaming and boiling, avoiding deep frying and high sugar foods. Seasonal vegetables such as pumpkin and sweet potatoes in autumn are rich in vitamins and minerals, and can be consumed in moderation.

2. Increase aerobic exercise

Utilize the cool autumn weather to engage in outdoor activities such as brisk walking, jogging, cycling, etc., and do at least 150 minutes of moderate intensity aerobic exercise per week. Indoor options include skipping rope, swimming, or fitness exercises to maintain a heart rate within the range of 60% -70% of maximum heart rate. Warm up and stretch before and after exercise to avoid sports injuries. Combining interval training can effectively improve fat burning efficiency.

3. Ensure adequate sleep

Maintaining 7-8 hours of high-quality sleep per day can help regulate levels of leptin and ghrelin. Avoid using electronic devices 2 hours before bedtime and create a dark and quiet sleeping environment. Maintain a regular sleep schedule and try to fall asleep before 23:00. Lack of sleep can lead to metabolic disorders and increase the desire for high calorie foods.

4. Control eating time

Adopt 16:8 intermittent fasting method to control daily eating time within 8 hours. Breakfast can be postponed appropriately, and dinner should be completed before 6:00 pm. Warm water or sugar free tea can be consumed between meals. Avoid eating at night and give the digestive system sufficient rest time. This method can effectively reduce insulin levels and promote fat breakdown.

5. Supplement dietary fiber

Daily intake of 25-30 grams of dietary fiber comes from fresh fruits and vegetables such as broccoli, celery, apples, etc. Dietary fiber can delay gastric emptying and reduce calorie absorption. Moderate consumption of superfoods such as chia seeds and flaxseeds can enhance satiety when they swell with water. At the same time, ensure 2000 milliliters of drinking water per day to promote the elimination of metabolic waste.

Autumn weight loss should be done gradually, with a weekly weight loss of no more than 1% of body weight. Avoid extreme dieting that can lead to malnutrition. Pay attention to keeping warm before and after exercise to prevent colds. Record daily diet and exercise habits, and adjust plans in a timely manner. If you experience discomfort such as dizziness and fatigue, you should pause weight loss and consult a doctor. Maintaining a positive attitude and persisting in a healthy lifestyle for a long time can achieve the desired results.