Autumn weight loss prescription: 1, drinking a light soup or eating a fruit soup before meals can suppress appetite and increase satiety. After eating soup, you will eat less. When eating fruit, chewing and stomach satiety are two major factors to satisfy people's appetite and make people stop eating. 2, eat less dinner, mainly vegetarian dinner, eat too much too late, the body's insulin secretion is high, it is easy to convert heat into fat and store it in the body, leading to obesity. 3. Walk for half an hour. At this time, the energy consumed by people's exercise comes from fat, which can effectively reduce body fat and become thinner. 4. Insist on abdominal massage once a day. People who are prone to obesity can enhance muscle activity and speed up blood circulation through reasonable massage, especially abdominal massage, which can not only accelerate fat metabolism and energy consumption, but also promote intestinal peristalsis, increase defecation times and reduce intestinal absorption of nutrients, so the weight loss effect is more significant. Abdominal massage procedures are as follows: ① Abdominal massage: both hands and palms are pushed down from the abdominal xiphoid process to the upper edge of pubic symphysis for 12 times; ② Put your hands on the left and right sides of the abdomen and push 12 times from the rib edge to the pelvis; ③ Wrap the left hand around the navel, press the right hand on the left hand, and press the navel circumference clockwise and counterclockwise 12 times. Diet strategy of slimming in autumn: It is very suitable for adopting a low-insulin diet, which can make you lose 4-65,438+00 kg per week, and it also advocates eating well, without special exercise and starvation. Principle: Insulin is secreted by pancreas. When we eat carbohydrates, blood sugar (glucose) will rise rapidly, and the pancreas will continuously secrete insulin, store the blood sugar needed by the body in the liver or muscles, and convert the excess into fat for later use. The fact is as simple as that: you only need to limit carbohydrates for a short time, so that insulin will not rise and your body will enter fat metabolism. (1) Fat combined with protein makes meat safe to eat; Meat: chicken, fish, beef, lean meat, goose, donkey, sheep, loach, white duck, rabbit meat, shellfish in seafood, milk and egg oil: vegetable oil, fish oil, oyster sauce, nutritional blending oil, olive oil, peanut oil and walnut oil are dried in autumn, and it is more suitable to stew, steam and cook when eating meat. It is better to explode less, burn less and fry less. Please believe that meat and obesity are not necessarily related. When people are obese, energy metabolism has nothing to do with fat, and mainly consumes carbohydrates. Excessive intake of carbohydrates rather than fat is the real cause of obesity (2) Eat more high-fiber vegetables, low-starch products and low-sugar fruits; Vegetables: carrots, fungus, corn, peas, peanuts, tomatoes, celery, spinach, fresh yam, lilies and other cereals: brown rice, buckwheat, oats, purple rice, millet and so on. Fruits: grapes, apples, carambola, honey pomelo, kiwi fruit, chestnut, walnut, papaya, grapefruit, mango, etc. Autumn is a harvest season, and there are more varieties of vegetables and fruits than other seasons. Generally speaking, choosing such foods with low glycemic index can make blood sugar rise slowly, and will not stimulate excessive insulin secretion to produce obesity; The second is to ensure the stable operation of the metabolic system, which will gain weight and promote detoxification. (3) Eat five meals a day, three main meals and two extra meals; Dinner: 1 bowl of soup+1 portion of meat+1 portion of vegetables+small portion of staple food: soybean milk, yogurt, dried fruits, fruits and cheese are less annoying in summer, and people's appetite is improved in autumn. Eating on time and in moderation is the guarantee of losing weight, and your life needs regularity. (4) Drink 8 glasses of water: mineral water, purified water, high-fiber vegetables and low-sugar fruits. Press 150ml/30min/ time to replenish water. Autumn is easy to cause dry throat, nose and lips, dry cough, hoarseness, chapped skin and dry stool. Water can adjust the pH of human body, and it is also a good helper to prevent constipation. More importantly, it is a hero who participates in human metabolism. The exercise strategy of losing weight in autumn is as follows: recommend moderate-intensity combined exercise suitable for low insulin diet, 3-4 times a week. Leg-lifting and stretching activities: 25 times/group * before the start of the exercise, which is beneficial to muscle adaptation and protects muscles from injury in subsequent exercises. Sit-ups: 20 times/group skipping rope: 20 minutes jogging: 40 minutes walking: 40 minutes * The time of the above two items is the same, but the energy consumed has nothing to do with speed but with distance, so try to extend the exercise time! Dance: 60 minutes * While cultivating temperament, make the rigid body flexible, exercise rhythm and understanding of music, and coordinate the agility of the body. Yoga: 60 minutes * stretching from head to toe, physical and mental pleasure is one of the benefits of yoga coffee, followed by weight loss. Swimming underwater fitness: 60 minutes of mountain climbing: 1 once a week, martial arts: 60 minutes, a coup to lose weight in autumn, all recorded: 1, taking a bath with 38-40 degrees hot water every day 15 minutes. 2. Stop eating snacks and supper. You should choose to eat rich food in protein, and eat less food with high starch and sugar content for dinner. 3. Drink a cup of warm water before eating. 4. Chew slowly when you eat. 5, eat more fruits and vegetables, keep the stomach unobstructed. 6. Walk for half an hour every day and do ten sit-ups. 7. Eat only 80% full every meal. 8. Choose white meat. 9. Eat more fruits and vegetables. 10, avoid sweets, only substitute sugar 1 1, and regularly quantify three meals. 12. Put the food in a smaller bowl. 13, eat soup slowly with a spoon (except thick soup) before eating other things. 14, eat vegetables after soup. 15. Eating meat and rice separately, nibbling slowly, will increase satiety. 16, only eat lean meat, not skin. 17. Peel the food fried with flour. 18, I would rather eat fruit than drink juice. 19, only at the table. 20. Eat while chatting while watching TV. 2 1, don't treat your stomach as a garbage can for leftovers. 22. Brush your teeth immediately after meals. 23. Put snacks in a higher position or don't reserve them at all. 24. Don't go shopping when you are hungry. 25. If you can't help eating dessert, use low-fat cheese instead. 26. Make a shopping list when shopping, don't buy more. 27, food less oil, avoid eating processed food. 28. Do light exercise for half an hour every day. 29. Do not eat spicy, greasy, salty and processed foods. 30. Eat more vegetables and drink more water, drink at least eight cups a day, and drink two glasses of water or skim milk after getting up every day. 3 1. Soak your feet with a teaspoon of coarse salt mixed with hot water every night 15 minutes, hop on one foot 10 times before going to bed, and massage your lower abdomen with your palm 10 times. 32. Do aerobic exercise for three and a half hours every week.