Autumn Weight Loss Tips: Compared to summer, autumn weather is cooler, and people's appetites tend to increase, making it the perfect time to start a weight loss plan. What should you pay attention to when trying to lose weight this season? There are requirements for both diet and exercise intensity. Below are some tips from the editor on autumn weight loss, hoping to help you with your weight loss journey:
I. A balanced diet
Weight loss: Control staple foods and limit sweets
If you previously had a large appetite, you can use a gradual reduction method for staple foods, reducing 50 grams from each of your three daily meals without any problem. You can gradually control your staple food intake to around 250-300 grams. Staple foods such as wheat, rice, and some whole grains are acceptable, but the amount must be strictly controlled, and you must develop the habit of eating until you are 70-80% full. Foods high in starch and extremely sweet, such as sweet potatoes, potatoes, lotus root starch, jam, honey, candy, candied fruit, malted milk powder, and fruit juices, should be eaten sparingly or avoided altogether. Foods high in fat, such as peanuts, walnuts, sesame seeds, various animal oils, butter, and fried foods, should also be limited. Side dishes can include lean meat, fish, eggs, soy products, and vegetables and fruits with lower sugar content.
Dietary fiber for weight loss
Fiber effectively hinders food absorption. If fiber absorbs water and swells in the stomach, it can create a larger volume, easily inducing a feeling of fullness and reducing food intake, thus aiding in weight control. Foods high in fiber are digested and absorbed efficiently within a certain timeframe, followed by waste excretion. People who consume more fiber chew more, slowing down their eating speed and allowing the small intestine to absorb nutrients more slowly, preventing a rapid rise in blood sugar levels. Because dietary fiber promotes intestinal peristalsis, consuming large amounts naturally reduces constipation and lowers the incidence of colorectal cancer. Therefore, obese individuals should consume more fiber.
