How to lose weight through diet in autumn

Autumn diet weight loss can be achieved by adjusting dietary structure, increasing dietary fiber intake, controlling calorie intake, supplementing high-quality protein in moderation, and choosing appropriate cooking methods.

1. Adjust the diet structure

The diet in autumn should pay attention to the balanced combination of three meals. For breakfast, oatmeal Congee can be used with boiled eggs. For lunch, brown rice can be used as the staple food with steamed fish and cold vegetables. For dinner, reduce the intake of staple food and increase the proportion of green leafy vegetables. Avoid high sugar and high-fat snacks, replace processed foods with fresh fruits, and consume low sugar fruits such as apples or pears in moderation when hungry between meals.

2. Increase dietary fiber

Seasonal vegetables such as pumpkin, sweet potato, lotus root, etc. in autumn are rich in dietary fiber, which can enhance satiety and promote intestinal peristalsis. Ensure a daily intake of 300-500 grams of vegetables, and prioritize low oil cooking methods such as cold mixing and stir frying. Mushrooms such as shiitake mushrooms and shiitake mushrooms are also high-quality sources of fiber and can be paired with vegetables for consumption.

3. Control calorie intake

In autumn, when the weather turns cooler, it is easy to increase appetite, so it is necessary to strictly control the total daily calorie intake. Avoid excessive consumption of high calorie nuts such as chestnuts and walnuts, and limit daily nut intake to no more than 15 grams. Reduce the intake of fried foods and thick soups, choose clear or stewed dishes, and use small utensils to control the amount of food consumed at a time.

4. Supplement high-quality protein

Moderate intake of high-quality protein such as chicken breast, lean beef, fish, etc. can help maintain muscle mass. Soybean products such as tofu and soybean milk provide vegetable protein, which can be eaten alternatively with animal protein. Remove visible fat during cooking, use low-fat methods such as steaming and baking, and avoid high oil and high sugar methods such as braised dishes and sweet and sour dishes.

5. Reasonable cooking methods

Choose low-temperature cooking methods such as cold mixing, steaming, and blanching to reduce the amount of oil used. Avoid repeated high-temperature frying and use non stick pans to reduce oil consumption. Stewed dishes can be refrigerated in advance to remove surface oil, and when seasoning, vinegar and lemon juice can be used to replace some of the oil, which can enhance flavor and reduce heat.

Autumn weight loss should be gradual and avoid excessive dieting that can lead to weakened immunity. Maintain moderate daily exercise such as brisk walking, yoga, etc., and drink 1500-2000 milliliters of water. Regular sleep patterns help regulate metabolism, and a moderate relaxation diet can be scheduled once a week, but the total amount should be controlled. If discomfort symptoms such as dizziness and fatigue occur, adjust your diet plan in a timely manner, and consult a nutritionist if necessary to develop a personalized plan.