How to lose weight the fastest in autumn

Autumn weight loss can be achieved by adjusting dietary structure, increasing aerobic exercise, ensuring sufficient sleep, controlling eating time, 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

Autumn weight loss requires reducing the intake of high sugar and high-fat foods and increasing the proportion of high-quality protein and dietary fiber. It is recommended to choose low-fat and high protein foods such as chicken breast, fish, and eggs, and pair them with dark vegetables such as broccoli and spinach. The staple food can be replaced with coarse grains such as oats and brown rice to avoid excessive intake of refined carbohydrates. The main cooking method is steaming and boiling, reducing the use of fried foods.

2. Increase aerobic exercise

Outdoor exercise in autumn provides high comfort, and it is recommended to engage in 3-5 moderate intensity aerobic exercises per week. Fast walking, jogging, cycling and other sports can sustainably burn calories, and it is recommended to exercise for 30-60 minutes each time. Indoor activities such as skipping rope and aerobic exercise can be chosen to increase energy consumption when combined with daily activities such as climbing stairs. Warm up and stretching should be done before and after exercise.

3. Ensure adequate sleep

Maintaining 7-8 hours of high-quality sleep daily helps regulate levels of leptin and ghrelin. It is advisable to go to bed early and wake up early in autumn to avoid metabolic disorders caused by staying up late. Avoid using electronic devices 2 hours before bedtime and drink warm milk or meditate to help fall asleep. Regular sleep can stabilize the basal metabolic rate and reduce the desire to eat at night.

4. Control eating time

Adopting a 16:8 light fasting method, the daily eating time is controlled within 8 hours. Breakfast can be postponed appropriately, and dinner should be completed before 6:00 pm. Nuts and low sugar fruits can be eaten in moderation as an extra meal between meals. Avoid eating at night and give the gastrointestinal tract enough time for digestion. Eating regularly and in moderation can improve insulin sensitivity.

5. Adequate hydration

In autumn, the climate is dry, and daily water intake should reach 1500-2000 milliliters. Drinking warm water on an empty stomach in the morning and drinking water 30 minutes before meals can increase satiety. Avoid sugary drinks and choose low calorie drinks such as light tea and lemonade. Adequate water intake can promote metabolism and help eliminate waste from the body.

Autumn weight loss should be gradual and should not exceed 1 kilogram per week. To avoid malnutrition caused by excessive dieting, regular measurements of body fat percentage can be taken to evaluate the effectiveness of weight loss. Maintain dietary records and exercise logs, and adjust weight loss plans in a timely manner. If you experience discomfort such as dizziness and fatigue, you should pause weight loss and consult a nutritionist. Long term maintenance of a healthy lifestyle is more important than rapid weight loss.