Cool breeze, have you also begun to "stick autumn fat"?

In the impression of many people, "sticking to autumn fat" will inevitably lead to weight gain and fat accumulation. However, in today's rich diet and diverse lifestyles, the traditional concept of "sticking autumn fat" needs to be upgraded urgently - its core should be nutritional supplementation rather than fat hoarding.

High-quality protein is prioritized

Protein is the best choice for "sticking to autumn fat". It enhances satiety and maintains muscle mass, which directly affects basal metabolic rate. It is recommended to give preference to low-fat and high-protein ingredients, such as skinless chicken breast, steamed fish, shrimp, lean beef, tofu and low-fat dairy products, and control the daily intake at the size of the palm of your hand (100~150 grams). For example, adding an egg for breakfast and replacing braised pork with steamed fish for lunch can not only replenish energy, but also avoid excess fat.

Staple food is replaced with a "slow carbon combination"

The polished rice and white noodles often eaten by the traditional "autumn fat" raise blood sugar quickly and are easy to starve, and replacing them with whole grains and potatoes is more conducive to weight management. At least half of the staple food should be brown rice, oats, corn, sweet potatoes, etc., which are rich in dietary fiber, which can release blood sugar smoothly and feel full for 3~4 hours. For dinner, you can use half a steamed sweet potato with a small bowl of vegetable porridge to reduce the intake of refined staple foods and supplement trace elements.

Three meal order and portion control

Follow the meal order of "vegetables first, then meat, and finally staple foods", and eat large, low-calorie green leafy vegetables (such as spinach and broccoli) first, then protein foods, and finally staple foods, which can reduce total calorie intake. At the same time, use small plates and quantitative tableware to control portions, such as serving staple food in small bowls of 10 cm, to avoid unintentional overeating.

The combination of two movements,

Lose weight more steadily

According to the "Dietary Guidelines for Adults (2024 Edition)", 150~300 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, and swimming, can be split into 30 minutes a day, such as walking for 15 minutes to and from work. Combined with resistance exercise (dumbbells, elastic band training) 2~3 times a week, 10~20 minutes each time, can increase muscle mass, and the body can also burn more calories at rest.

Fragment time moves,

Accumulate less and become more

It is crucial to get up and move for 3~5 minutes every hour: walk briskly when receiving water, do chest expansion exercises between work, or replace the elevator with stairs, which can consume 100~200 kcal more per day. When the temperature is suitable in the evening, you can do a brisk walk for more than 40 minutes, when the proportion of fat energy supply is higher, and the weight loss effect is more obvious.

No diet,

Control the "heat difference"

There is no need to over-diet in autumn, the daily energy can be increased by 10%~15% compared to summer (about an egg + a cup of milk), the key is to make the consumption slightly greater than the intake.

Avoid high-energy traps: drink less sugary drinks and replace them with plain water or weak tea; Eat less fried and pickled foods, and choose low-oil cooking methods such as steaming, boiling, and roasting.

Get enough sleep,

Metabolism is not "lazy"

Staying up late can disrupt metabolic hormone secretion, leading to hyperappetite and fat accumulation. Try to fall asleep before 23 o'clock, ensure 7~8 hours of sleep every day, and stay away from electronic screens 1 hour before going to bed. When you get enough sleep, the body judges hunger more accurately, which can reduce excessive eating caused by "false hunger".

Buy packaged food,

Let's take a look at the "nutrition table" first

When buying packaged food, focus on the nutrition facts list: choose foods containing 170 kcal of energy ≤ and 3 grams of fat ≤per 100 grams, and be wary of the trap of "low fat but high sugar". When eating out, give priority to stir-fried and boiled vegetables, and take the initiative to ask for "less oil and salt" to avoid invisible calories exceeding the standard.

The essence of scientific autumn fat is to more accurately match nutritional intake with body needs and energy consumption. There is no need to worry about the opposition between "supplement" and "reduction", as long as you adhere to a reasonable diet and moderate exercise, you can not only take good care of your body in autumn, but also do a good job in healthy weight management.