What are some ways to lose weight in autumn and winter?

Many people are prone to gain weight in autumn and winter, because most people reduce outdoor exercise and eat high-calorie foods in autumn and winter, so many people lose weight in autumn and winter. It is easy to gain weight, so many people will start to lose weight after gaining weight. So what are the suitable methods for losing weight in autumn and winter?

1. Ways to lose weight in autumn and winter

1. Although the weather is good, do not sleep too much

Some women have such a wrong idea, that is, they think that Sleep can help you lose weight. The reason why they think so is because they will not have the desire to eat when sleeping, and there will be no possibility of ingesting food. Therefore, some women think that sleeping can actually help them lose weight. However, what you must know is that when a person is sleeping, her body's metabolic rate will enter the lowest metabolic state. At this time, her body will consume the least energy, and the synthesis of cholesterol and fat will greatly increase. , that is to say, the accumulation of fat will be greater.

2. If you are hungry at night, you can drink a cup of warm milk

For many people, at night, as the body’s sensory nerves start to work, fat synthesis in the body becomes very active, so sleep It is best not to eat anything in the first 3 hours to avoid fat transformation caused by food intake. Then, if you really feel hungry, you can drink a glass of warm milk before going to bed. This is not only conducive to a deep sleep state but also makes your stomach feel full, which is an ideal way to lose weight.

3. You should not go on a diet

Many women intuitively think of dieting when they think of losing weight. In fact, this is a very wrong idea

. What girls don’t know is that when a person diets for a long time, her body will automatically enter a state of hunger, which means that her body’s sensitivity to food will be greatly increased. At this time, as soon as food enters Your intestines will take in a wide range of food. Compared with normal eating, the intake of calories is more easily converted into fat and accumulated. Therefore, to lose weight, you must eat well, eat three meals evenly, and avoid overeating.

4. Make time for exercise, mainly aerobic exercise

As the weather turns colder in autumn and winter, explosive anaerobic exercise can easily cause physical discomfort and even cause sports injuries. Therefore, exercise Be sure to choose aerobic exercise with smaller range of motion and larger calorie consumption. Specific items can vary according to age: young people can arrange high-impact aerobic exercises such as running, which can consume more calories; middle-aged people can arrange low-impact aerobic exercises such as brisk walking, jogging, and stair climbing. Exercise; elderly people can arrange walking, yoga, Tai Chi and other projects.

2. What fruits to eat to lose weight in autumn

1. Bananas are rich in potassium, which can excrete excess sodium from the body and reduce abdominal swelling; in addition, bananas also contain enzymes that help digestion , shortening the time food stays in the intestines; and bananas contain resistant starch, which can reduce the conversion of blood sugar into body fat and achieve the purpose of weight loss.

2. Apples are rich in pectin, fiber, vitamin C, etc., and have a very good lipid-lowering effect. They are one of the must-eat fruits for weight loss in autumn.

3. Lemon contains a large amount of citric acid, which can promote the body's heat metabolism, promote intestinal peristalsis, and help the body lose weight

4. Hawthorn tastes sour and has It has the effect of promoting qi and digestion and has a good weight loss effect.

5. Kiwi fruit contains a large amount of proteolytic enzymes, which helps prevent constipation and lose weight.

6. Citrus fruits include lemons, oranges, willows, limes, grapefruits, etc., which are the fruits richest in vitamin C. Research shows that vitamin C helps in the decomposition and metabolism of body fat, can accelerate the discharge of body fat, and can also inhibit the accumulation of body fat.

3. What vegetables to eat for weight loss in autumn

1. Shiitake mushrooms can significantly reduce serum cholesterol, triglyceride and low-density lipoprotein levels. Regular consumption can reduce high-density lipoprotein in the body. Protein has a relative increasing trend.

2. Tomatoes are rich in pectin and other dietary fibers, which can quickly make people feel full. They can also absorb excess fat in the body and eliminate it from the body, which is very helpful for weight loss.

3. Regular consumption of winter melon can remove excess fat and water from the body and help lose weight.

4. There is a pungent ingredient called isothiocyanate in white radish, which can effectively activate reactive oxygen species in the human body and accelerate the body's metabolism. In addition, the dietary fiber in white radish is good for the intestinal tract. It has a decomposing effect on fat, and the weight loss effect is great.

5. Broccoli mainly includes protein, carbohydrates, fats, minerals, vitamin C and carotene, etc. It has the effect of promoting liver detoxification and reducing swelling, and can play a role in detoxification and weight loss.

4. How to lose weight healthily

1. Walk for 45 minutes to lose 10 pounds in half a year

Insist on 5 days a week, once a day, 45 minutes each time Walk 5 kilometers within 6 months and lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, your weight will drop faster. Maybe someone will say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite.

Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating.

2. Regular exercise

Performing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle, and be energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months Swimming, 4 hours a week, can reduce 10 pounds in 4 months; Cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.

3. Strength training

Strength training can strengthen muscles. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help select appropriate weights and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased.

4. In addition, you can do "slimming exercises" on the way to work

If you are sitting in the car, put your legs together and lift about 5 cm from the ground, and hang the soles of your shoes . This works your abdominal muscles. The lifting time remains for several stops. Stand and train your front thighs. When standing by the lifting rings in the car, cross your legs front and back and push your back legs forward with all your strength. This is effective for training the forefoot and thighs. Do not stop breathing during training, hold for 6 seconds, and do 1 to 3 times on each side. Tuck your abs in while waiting for the traffic light. Concentrate your attention on your abdomen and tighten it with all your strength for 6 seconds. Feel your belly button close to your back. Be mindful to do this regularly every day.