Starting in October, some areas have experienced a cliff-like drop in temperature. As the temperature decreases in autumn and winter, the human body automatically increases its metabolic rate to maintain warmth. For those looking to lose weight, these seasons are the golden period for fat burning. By doing a few small things right, you can maintain a robust metabolism and continuously burn calories, avoiding the trouble of gaining weight in the cold seasons.
1. Engage in 15 minutes of exercise in the morning. The low-temperature environment will cause the body to burn more calories during exercise. You can choose exercises that suit you, such as jumping jacks, jogging, or high-knee training. Exercising on an empty stomach in the morning for 15 minutes can invigorate your metabolic level, keeping your body warm and resisting the cold.
2. Maintain 2-3 strength training sessions per week. For instance, push-ups, squats, lunges, and pull-ups are golden strength exercises that can increase muscle mass. Muscle is the ‘engine’ of metabolism; the more muscle you have, the higher your metabolic rate will be.
3. Avoid sitting still for long periods. Sitting for extended periods can lead to cold hands and feet, and impeded blood circulation. It is recommended to stand up and move for 10 minutes every hour to promote blood circulation, warm up the limbs, activate muscle groups, and prevent fat accumulation, keeping your legs flexible.
4. Increase daily activity. Even simple activities like climbing stairs or doing more household chores can speed up your body’s metabolism. For example, climbing stairs more frequently each day is equivalent to walking an extra distance, which can unconsciously increase energy expenditure.
5. Go to bed earlier. In the cold season, it gets dark earlier, and it’s suitable for sleeping in. Going to bed earlier ensures adequate sleep, which helps regulate hormone levels and avoid late-night snacks, allowing you to burn more calories while sleeping.
6. Drink enough hot water. In the cold winter, it’s even more important to stay hydrated. A cup of warm water can not only warm up the body but also promote blood circulation and enhance metabolic efficiency. Experts suggest drinking at least 8 glasses of water a day, which can reduce the sensation of hunger and effectively control appetite.
7. Control carbohydrate intake. To manage your figure in autumn and winter, we should reduce the consumption of refined grains and opt for whole grains rich in dietary fiber, such as oats, brown rice, and corn.
Whole grains are rich in dietary fiber, which can increase satiety and reduce total calorie intake. Research has found that replacing some staple foods with oats, maintaining a fist-sized portion of staple food per meal, can lead to a weight reduction of about 1 kilogram over a month.
8. Pay attention to food portions. In autumn and winter, it’s important to control portion sizes to avoid overeating and increasing stomach capacity. Using smaller plates and utensils can effectively control the amount of food per meal. Eating until you are 70-80% full can help maintain a good figure.
For those looking to lose weight, adhering to these eight points can help you drop 10-15 pounds or more after the autumn season, resulting in a well-toned physique.
1. Maintain a balanced diet: Incorporate a variety of fruits, vegetables, lean proteins, and whole grains to ensure you’re getting all the necessary nutrients.
2. Stay hydrated: Drinking plenty of water can help control hunger and aid in digestion.
3. Exercise regularly: Engage in both cardio and strength training to burn calories and build muscle.
4. Get enough sleep: Adequate rest is crucial for recovery and maintaining a healthy metabolism.
5. Manage stress: High stress levels can lead to overeating and weight gain.
6. Track your progress: Keep a food and exercise journal to stay accountable and motivated.
7. Avoid processed foods: Opt for natural, unprocessed options to reduce calorie intake and improve overall health.
8. Set realistic goals: Establish achievable targets to keep yourself on track and prevent discouragement.
