Introduction: Autumn is most afraid of "sticky autumn fertilizer". What is the healthiest and most effective exercise to lose weight in autumn? Share with you a set of autumn weight loss plan, starting with exercise and diet, to make you lose weight for a whole season.

Autumn weight loss exercise plan

1, dance

Autumn is cool and most suitable for sports. If you want to get rid of Qiupang, you might as well choose to dance. A variety of dance forms can satisfy most people, and are fun, can consume calories and fat, and can make your limbs more flexible. The fastest and most effective slimming dances are belly dance, Latin dance and ballet.

Step 2 jog

Jogging can promote the body's blood circulation, accelerate metabolism, and thus better consume fat. Choosing the right jogging method can quickly lose weight.

Step 3 turn the hula hoop

In the process of rotating the hula hoop, the hula hoop keeps moving on the lower abdomen, which can accelerate intestinal peristalsis, quickly discharge the garbage accumulated in the body, help solve the trouble of constipation, consume energy and promote fat burning, 3-4 times a week.

Step 4 jump rope

Skipping rope can make the muscle lines of arms and legs tighter and get rid of autumn fat. It is best to keep skipping rope for more than 30 minutes at a time.

Autumn weight loss diet plan

1, control calorie intake

To lose weight, we must first control the intake of staple food and develop the habit of eating seven or eight points full. We should try to eat less or not to eat starchy foods and sweeter foods, and some fatty foods should also be controlled, such as peanuts, walnuts, cream and fried foods.

Step 2 supplement dietary fiber

Fiber will hinder the absorption of food, it absorbs water in the stomach and expands, and its volume will increase, thus making people feel full, which is of great help to reduce food intake and control weight. Supplementing dietary fiber can help digest and excrete waste.

Bamboo shoots, celery, eggplant, green leafy vegetables and beans are all rich in dietary fiber, so you might as well eat more at ordinary times.

3. An apple a day

Eating apples can help digestion and lose weight. It is rich in soluble dietary fiber and can promote the health and peristalsis of gastrointestinal tract. In addition, the malic acid it contains can promote human metabolism and accelerate fat burning.

Step 4 eat some peppers

Pepper contains capsaicin, which can emit heat, accelerate human metabolism, make the body burn more energy and promote gastrointestinal peristalsis.