How can I lose weight in the fall? What should I pay attention to?
Autumn weight loss differs from summer weight loss because the cooler weather can increase appetite, making it easy to gain or lose weight if you're not careful. It's also important to do more exercise, especially abdominal massage, which can accelerate fat metabolism and energy consumption, promote intestinal peristalsis, increase bowel movements, and reduce the absorption of nutrients in the intestines, thus making weight loss more effective.
The abdominal massage procedure is as follows:
1. Abdominal massage: Use both palms to push from below the xiphoid process to the upper edge of the pubic symphysis, repeating 12 times;
2. Place both hands on the left and right sides of the abdomen, and push from below the ribcage to the pelvis, repeating 12 times;
3. Place your left hand around your navel, and place your right hand on top of your left hand. Massage around your navel, 12 times in a clockwise direction and 12 times in a counterclockwise direction.
What fruits are best for weight loss in autumn?
1. Apples: Apples are rich in pectin, which can accelerate the body's detoxification process and reduce calorie absorption. The potassium they contain can prevent leg swelling. In addition, they are not high in calories, which is very beneficial for weight loss.
2. Grapefruit: The acidic substances in grapefruit help increase digestive juices, promote digestion and nutrient absorption. It contains relatively little sugar, and the vitamin C it contains helps the body eliminate fatigue and beautify the skin.
3. Tomatoes: Tomatoes contain a lot of vitamin C and dietary fiber, which can enhance the feeling of fullness and promote metabolism. Moreover, tomatoes are relatively low in calories, so they can be eaten as a weight loss snack, which can both satisfy hunger and help with weight loss.
4. Pineapple: Pineapple contains a large amount of protein-digesting enzymes, which helps with protein digestion and can aid in weight loss. However, it's important to note that pineapple should not be eaten in large quantities and is best consumed after meals to avoid its strong acidity damaging the stomach lining.
5. Bananas: Bananas are fruits with sugar as their main component. They aid digestion, easily create a feeling of fullness, and, more importantly, are low in calories, which helps the body control appetite and lose weight.
6. Kiwifruit: Kiwifruit is rich in Vitamin C, which is very effective in relieving fatigue and whitening the skin. It also contains a large amount of protein-digesting enzymes, which help prevent constipation and aid in weight loss.
7. Lemons contain a large amount of citric acid, which can promote the metabolism of human calories. In addition, other substances in lemons can promote intestinal peristalsis, which helps people lose weight.
What are some exercises for weight loss in autumn?
Exercise 1: Lie flat on the floor or bed, bring your legs together and raise them to approximately a 45-degree angle with the ground. Then, place your hands behind your head and use your abdominal muscles to lift your head and shoulders while simultaneously bringing your legs together and inwards, trying to touch your head and knees as close together as possible. This effectively eliminates abdominal fat and tightens the muscles of the upper and lower abdomen.
Exercise 2: Lie on your back on the floor, bend your knees, and separate your legs to waist width. Place your hands by your sides and begin to exhale, engaging your glutes to lift your lower back. Be careful not to let your hips touch the floor when lowering them. This helps prevent lower back pain and strengthens your glutes.
Exercise 3: Sit sideways with one hand behind your head and the other hand on either side of your body. Inhale and exhale while raising the elbow of the arm behind your head to stretch the side of your body. This will effectively stretch the muscles on both sides of your body and make your waist slimmer.
Exercise 4: Lie on your side on the floor, bend your upper leg and place your foot on the floor to maintain your balance. Straighten your lower leg and relax it on the floor. When you exert force, lift it up while paying attention to the rhythm of exhalation. This will help tighten your thigh muscles.
Eight essential habits for weight loss in autumn
1. Get out of bed: Get up early and get moving. The saying "early to bed and early to rise makes a man healthy, wealthy, and wise" is very true! Developing a habit of going for a run early in the morning is an excellent one. In addition, morning exercise not only helps burn calories, but also helps you adjust your state, keeping you energetic all day long. Now, in the crisp autumn air, it's an even better time to get up early and go for a run.
2. Good Morning Beauty: Eat a healthy breakfast. As autumn approaches, it's easier to stay in bed longer, so let's maintain the good habit of waking up on time that we had in summer. Waking up early not only gives you ample time to exercise, but also allows you to enjoy a complete breakfast. Starting your day with a nutritionally balanced meal can speed up your metabolism, replenish your energy, and delay hunger pangs between meals, preventing you from overeating soon after.
3. Embark on an autumn adventure: Plan more outdoor activities. Autumn is a great time for outdoor activities. Don't worry about being scorched by the blazing sun. If you often hide in air-conditioned rooms during the summer, it's time to stick your head out and enjoy the cool temperature! Schedule a hike, run, bike ride, or mountain climb on the weekend... all of these can make your body more energetic, and at the same time, you can feel the rustling of autumn leaves, the fallen leaves under your feet, and the fresh autumn air.
4. Update your weight loss diet more often: Take a trip to the farmers' market. With advancements in freezing technology and convenient transportation, different fruits and vegetables are available every season. Many root vegetables are in season and inexpensive, such as bitter melon, okra, water chestnuts, grapefruit, pears, persimmons, papayas, and wax apples. You can add plenty of these to your weight loss diet to help you lose weight in a nutritious and healthy way.
5. Think outside the box: Find the sport that suits you. Want to take a ballet class? Or learn to play soccer? Autumn is a great time to learn something new. You can choose to join a new gym class, such as aerobics or yoga, or burn calories in a relaxing way, such as taking a walk in the park or picking fruit at an orchard. Effective exercise doesn't have to be as painful as training; find the sport you enjoy most to maintain consistency.
6. Make the most of your lunch break: Take a walk and soak up the sun. The autumn sun isn't as unbearable as the summer sun, so office workers and students can use their lunch break to go for a walk, soak up the sunshine, and do some exercise. It's good to wear multiple layers (like onions), so you can take off your jacket when you feel warm.
7. Make good use of your TV time: use light exercise to tone your body. We watch TV every day of the year, but in summer it's too hot to move, and in winter it's too cold to want to stay curled up on the sofa under a blanket. Therefore, take advantage of autumn to develop good habits: stretch your legs, use a stepper, or lift dumbbells while watching TV. These gentle exercises won't interfere with your TV viewing and can help you achieve a perfect physique—a win-win situation!
8. Drink plenty of water: Drinking more water is good for your health. In summer, because the weather is hot, you will unconsciously drink a lot of water, but in autumn, you will neglect this small habit of drinking more water, and even in winter you will drink less.
The fastest way to lose weight in autumn: Hydration is key.
1. Ice Water: Water is the source of life, playing a vital role in the body's metabolism. If you don't like plain water, try a refreshing glass of ice water. Ice water is effective at burning fat because it causes a rapid drop in body temperature, prompting the body to burn calories to stay warm, thus aiding in weight loss. Keep a glass of water in the refrigerator and drink it whenever you want.
2. Low-fat milk: Milk is rich in calcium, which can effectively break down fat, thus achieving weight loss. Studies also show that drinking 2-3 cups of milk a day significantly increases the success rate of weight loss. However, avoid milk with high sugar content, as this may hinder weight loss efforts.
3. Clear Broth: Clear broth is soup without salt, sugar, oil, or other seasonings. It has a very mild flavor but is excellent for cleansing the intestines, detoxifying, and moisturizing the skin. Try drinking a bowl of clear broth before meals to increase satiety and help control your diet for weight loss.
4. Vegetable juice: The nutrients in vegetable juice can effectively eliminate a large amount of toxins from the body, not only cleansing the intestines but also having a very good weight loss effect.
5. Green Tea: Green tea is an excellent health supplement. Drinking three cups of green tea daily can burn 35% of calories. This is because substances in green tea promote intestinal peristalsis, aiding in bowel movements and accelerating fat burning, thus achieving weight loss.
6. Smoothies: Smoothies are made from various fruits. As long as they don't contain a lot of sugar, drinking a glass after exercise can not only replenish water but also help burn fat, thus achieving the goal of weight loss.
7. Lemon water for weight loss: I believe everyone is familiar with lemon water for weight loss. Drinking a glass of lemon water on an empty stomach every morning after waking up can replenish the body's water and neutralize the body's acid-base balance, thereby achieving the purpose of beautifying the skin and losing weight.
8. Soy milk contains a large amount of soy protein, which can not only provide the body with sufficient nutrients, but also lower the body's cholesterol levels. At the same time, soy milk is very low in calories, so drinking some soy milk every day is very beneficial for weight loss.
