In fact, autumn is very suitable for losing weight. The body's fatness fluctuates throughout the year, and the high temperature in summer affects appetite. Moreover, women wear less clothes in summer and eat less purposefully to highlight their figure. So from summer to autumn, people are generally thinner. With this foundation, it is relatively easy to lose weight in autumn.
But people tend to get fat in autumn. After autumn, the climate gradually cools and human comfort is enhanced. Compared with summer, sweating is reduced, water and salt metabolism in the body is restored to balance, digestive function is restored to normal, and energy metabolism is relatively stable. At this time, fat gradually accumulates and the human body begins to gain weight. Increased appetite and increased sleep are obvious manifestations. At this time, people need to reduce sleep, control diet and increase exercise appropriately. Otherwise, the weight loss in summer will be in vain, and it will rebound in autumn.
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 procedure is as follows:
① Abdominal rubbing: push both hands and palms from the xiphoid process of abdomen to the upper edge of pubic symphysis 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 Place the left hand around the navel, press the right hand on the left hand, press the navel, and press 12 times clockwise and counterclockwise respectively.
Diet strategy of losing weight in autumn
Losing weight in autumn is very suitable for a low-insulin diet, and you can lose 4- 10 kg per week. It also advocates eating well and eating well, without special exercise or 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 and shellfish in seafood.
Milk, eggs
Oils: vegetable oil, fish oil, oyster sauce, nutritional blending oil, olive oil, peanut oil and walnut oil.
The weather is dry in autumn, and it is better to stew, steam and cook 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, etc.
Cereals: brown rice, buckwheat, oats, purple rice, millet, etc.
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 meat+1 dish+small staple food.
Meals: soybean milk, yogurt, dried fruit, fruit, cheese.
Without the irritability in summer, people's appetite will be 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.
Water: mineral water, purified water, high-fiber vegetables and low-sugar fruit juice. 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.
Autumn weight loss campaign introduction
The following recommendations are suitable for low-insulin diet and moderate-intensity combined exercise, 3-4 times a week.
Carry out leg lifting and stretching activities for 25 times/group * before the start of exercise, which is beneficial to muscle adaptation and protects muscles from injury in subsequent exercises.
Sit-ups 20 times/group
Jump rope for 20 minutes
Jog for 40 minutes
Walking for 40 minutes * The time of the above two items is the same, but the energy consumed is related to the distance, not the speed. Extend the exercise time as much as possible!
Dance for 60 minutes * while cultivating temperament, make the rigid body flexible, exercise the sense of rhythm and understanding of music, and coordinate the agility of the body.
Yoga for 60 minutes * Stretching from head to toe, physical and mental pleasure is one of the benefits of yoga coffee, followed by weight loss.
Swimming and water fitness for 60 minutes
Climb the mountain every week 1 time
60 minutes of martial arts