The climate in autumn is mild, neither hot nor cold. It is a very good season to lose weight! But if you don’t pay attention to your diet and living habits, it’s easy to get autumn fat, because compared to summer, the weather in autumn is drier, our daily calorie consumption will be less, and our appetite will be better. It’s easy to eat more without restraint! So what do you need to do to lose weight or keep in shape in the fall?
Fei Ge sorted out the weight loss items that you need to pay attention to in autumn. Just do the following five things, and your weight loss effect will not be worse than in summer, or even better!
First, drink plenty of water. Why do we repeatedly mention drinking plenty of water, because drinking water is so important! Especially in autumn, you should be careful not to lose weight when you lose weight. The autumn weather is dry, and the human body is not easy to feel thirsty. Drinking water will decrease, which can easily cause constipation. Constipation is very detrimental to weight loss.
Drinking water at the same time has the following benefits for weight loss:
Drinking more water can reduce appetite to a certain extent. After drinking water, people will reduce their food intake, thereby achieving the effect of weight loss.
water can not only promote metabolism, but also effectively promote the body's fat burning activity, thereby reducing the accumulation of body fat and avoiding obesity.
Adequate water can also enhance the body's muscle elasticity. And enough elasticity of muscles will also promote fat consumption and burning.
Drinking water can also promote gastrointestinal peristalsis and enhance digestion.
Drinking water has so many benefits for health and fat loss, so be sure to drink plenty of water. Do not drink water when you are thirsty. It is recommended that adults drink more than 2000ml! Fei also sorted out how to drink water during a specific day.
6:30 Just wake up, first drink a cup of 250ml of light salt water to clear the stomach;
8:30 When I get to work early, I will slowly become dehydrated. At this time, you should drink a cup of warm water of at least 250ML;
10-11:00 I have been working for a period of time and I will feel tired, so drink two more glasses of water,It helps to relax the spirit;
11:50 Drinking a glass of 250ml of water can increase satiety and effectively reduce food intake;
12:30 After half an hour of lunch, drinking a glass of water can strengthen the body’s digestion ；
15:00-17:00 Drinking two glasses of 500ml of water at this time can refresh your mind. The most important thing is that drinking more water at this time can speed up fat reduction and fat removal and promote weight loss;
17:30 before leaving work , Drink another glass of water to increase the feeling of fullness, so that you will not overeating during dinner.
18:00-21:00 Drink one or two glasses of water to help the digestion and decomposition of dinner;
stop drinking water after 21:00 to prevent edema after going to bed.
The above are suggestions for drinking water. If you can roughly do it, you can lose 10 kg or 8 kg by drinking water that year.
Second, eat more high-quality protein. Due to the climate, the human body’s metabolism will decrease after the fall, and to increase the metabolism, protein supplementation is essential. All the body’s movement is supported by protein. !
In other words, high-quality protein is the basis for maintaining our strong metabolism. We recommend that everyone consume about 200 grams of lean meat a day, with an egg and a glass of milk. These high-quality protein can help you very much. Good to increase muscle mass and increase metabolism.
and the protein has a large molecular weight , which is not easy to be digested, and has a strong feeling of fullness, which helps to reduce the intake of other calories.
High-quality protein recommends choosing white meat, such as fish, shrimp, chicken, etc., followed by red meat such as beef, sheep and pork. In addition to meat, a variety of soy products are also good choices for supplementing high-quality protein!
Third, pay attention to eating fresh food. To lose weight, you must eat the freshest ingredients. Fruits, vegetables, meat, etc. are all fresh ingredients. The fresher the ingredients, the less likely it is to cause fluctuations in our blood sugar, and the less likely it is to store fat.
As the autumn temperature decreases,Food is not easy to deteriorate in a short period of time, so many of us will buy a lot of food for convenience, buy a bunch of vegetables, cook a few meals at a time, and put them in the refrigerator when they are finished. Physical health is very unfavorable!
In fact, leftovers, leftovers stored for a long time or improperly stored, will produce toxic substances, because many bacteria still reproduce at low temperatures, such as Yersinia, Listeria , etc., at 4℃-6 In the refrigerator at ℃, "children are still born." And the storage time of leftovers should not be too long, it is best to eat it within 5-6 hours, because under normal circumstances, heating at a high temperature of 100 degrees Celsius can kill some bacteria, viruses and parasites within a few minutes. Wormy. However, if the food is stored for too long, the bacteria in the food will release chemical toxins, and these toxins cannot be eliminated by heating.
According to scientific determination, some overnight vegetables, especially overnight green leafy vegetables, not only have low nutritional value, but also the vitamins in the vegetables are oxidized overnight, which makes the content of nitrous acid greatly increased and enters the stomach. Then it becomes nitrite. Nitrite reacts with secondary amines , tertiary amines and amides in food under gastric acid and other environments to generate strong carcinogens, nitrosamines, which is the main cause of cancer.
Eating leftovers also has a greater impact on weight loss. American researchers have found that eating leftovers can also give the brain the illusion of "not eating enough," which in turn makes people eat more food.
University of Michigan and South University of California Researchers have launched five studies to observe how leftovers can mislead people's eating habits. The results show that even if the same amount of food is consumed, eating leftovers will give the brain the illusion of "not full". As a "compensation", the brain signals to consume more food, especially junk food.
Another "compensation" is to reduce the amount of exercise.The more leftovers you eat, the more "compensation", and this effect will last for a certain period of time. Therefore, eating leftovers often will change people's diet and exercise behavior, leading to getting fatter!
Fourth, exercise should be moderate. In autumn, the weather gets colder and you don’t sweat so easily. Many people think that the more sweat, the faster the fat loss, so in order to maintain the sweat, increase the amount of exercise. In fact, this method is not desirable. Excessive sweating does not mean fat loss. Sweating has nothing to do with fat burning. Sweating is a means used by the body to balance body temperature and excrete some metabolic waste.
So much exercise does not mean getting thinner fast. Exercise should become a habit that is easy to stick to. Choose the way you like and can bear it.
For example, running, walking, walking for half an hour or an hour every day is fine. Rather than continuously increasing pressure and exercise, it will be counterproductive.
Fifth, pay attention to balanced nutrition and a reasonable diet. During the long and hot summer, people often eat cold drinks and frozen foods. Many people will experience weakened spleen and stomach functions. Therefore, in autumn, many people can’t wait to start tonic. Special attention should be paid not to blindly tonic, and be careful to make up for autumn fat!
No matter what the season, our diet needs to be reasonable. Fruits and vegetables are recommended to be about 200 grams a day for fruits and about 500 grams for vegetables. Dark green vegetables (such as rape, spinach, etc.) and cruciferous vegetables (cabbage, , purple cabbage, etc.) mainly, appropriate rice (the size of a fist per meal) and whole grains, it is recommended to match coarse and fine, the other is meat, must be in a balanced intake, not a partial eclipse or only one Kinds of food.
If you do the above five points, you will be able to spend the cool autumn happily. Autumn fat will not be posted again, and there will be a surprising slimming effect!
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