What methods are used for autumn weight loss and slimming

Autumn weight loss can be achieved through adjusting dietary structure, increasing aerobic exercise, supplementing dietary fiber, controlling eating time, and traditional Chinese medicine conditioning. Autumn has suitable temperatures and relatively stable metabolism, making it an ideal season for scientific weight loss.

1. Adjust dietary structure

Reduce refined carbohydrates intake and replace some staple foods with whole grains such as brown rice and oats. Increase the proportion of high-quality protein and choose low-fat and high protein foods such as chicken breast, fish, and soy products. The cooking method is mainly steaming and boiling, avoiding deep frying or high sugar seasoning. Drink 1500-2000 milliliters of water daily, and drinking warm water before meals can enhance satiety.

2. Increase aerobic exercise

Adopt moderate intensity aerobic exercises such as brisk walking, jogging, skipping rope, etc., maintain 3-5 times a week, each lasting for more than 30 minutes. During autumn outdoor activities, it is important to keep warm and replenish electrolytes promptly after exercise. Combining intermittent high-intensity training can improve fat burning efficiency, such as cyclic exercises of opening and closing jumps, Poppy jumps, and other movements.

3. Supplement dietary fiber

Daily intake of more than 300 grams of green leafy vegetables such as broccoli and spinach, paired with low sugar fruits such as apples and pears. Water soluble dietary fibers such as konjac and chia seeds swell when exposed to water, which can slow down gastric emptying. Moderate consumption of nuts provides unsaturated fatty acids, but daily intake should be controlled within 15 grams.

4. Control eating time

Implement a 16:8 light fasting mode, completing three meals within 8 hours. It is recommended to schedule dinner before 6pm and avoid eating 3 hours before bedtime. Drinking black coffee or green tea in the morning can increase metabolic rate, but those with gastrointestinal sensitivity should be cautious.

5. Chinese medicine conditioning

People with damp heat constitution can choose lotus leaf and hawthorn as tea drinks, and those with spleen deficiency are suitable for poria cocos Congee. Select acupoints such as Zusanli and Fenglong to invigorate the spleen and dispel dampness for acupoint massage, and apply moxibustion 2-3 times a week. Traditional Chinese medicine patches can choose umbilical therapy patches containing ingredients such as Atractylodes macrocephala and Atractylodes macrocephala to assist in weight loss.

Autumn weight loss requires establishing sustainable healthy habits and avoiding extreme dieting or excessive exercise. Maintaining 7-8 hours of sleep daily helps with leptin secretion, and regular monitoring of body fat percentage is more meaningful than simply focusing on weight. If discomfort symptoms such as dizziness and fatigue occur, the plan should be adjusted in a timely manner. For patients with chronic diseases, a personalized weight loss plan should be developed under the guidance of a doctor. Long term maintenance of ideal weight requires multidimensional collaborative management such as diet, exercise, and daily routine.