Autumn fat pasting is a traditional folk custom in China, mainly referring to replenishing the body that has become thin due to sweating and low appetite in the summer through dietary therapy after the beginning of autumn. This custom originated in Beijing and has been widely spread to various parts of the country. From the perspective of traditional Chinese medicine, there is often a concept of “bitter summer” in summer, during which people are relatively sub-healthy in terms of spleen and stomach, leading to significant body energy consumption. Therefore, after the beginning of autumn, people supplement their bodies by eating rich and savory foods like stewed meat to enhance their physical constitution and prevent illnesses.
However, modern science believes that autumn fat pasting does not mean indulging in eating high-fat foods without restraint. On the contrary, emphasis should be placed on scientific supplementation by choosing foods rich in protein, vitamins, and minerals, such as soy products, potatoes, fresh fruits, and vegetables, to meet the body’s nutritional needs while avoiding obesity and other health issues.
Therefore, individuals aiming to lose weight in autumn can tailor their strategies based on seasonal characteristics and physiological changes. Here are some practical suggestions:
1. Adjust diet structure
Increase vegetable intake: Autumn is a season abundant with vegetables. Consuming more vegetables not only provides ample fiber for digestion but also enhances satiety, reducing overall calorie intake.
Choose low-fat, high-protein foods: Such as chicken breast, fish, tofu, etc., these foods aid in muscle repair and growth, elevating the basal metabolic rate.
Control dinner portion: Try to finish dinner 3-4 hours before bedtime, opt for light and easily digestible foods to prevent nighttime fat accumulation.
Drink more water, less sugary beverages:
Due to the dry autumn weather, drinking more water helps maintain body hydration balance and promotes metabolism. Also, minimize intake of sugary beverages and alcohol to avoid unnecessary calorie intake.
2. Engage in outdoor activities during autumn weather
The pleasant autumn climate is suitable for various outdoor activities such as walking, jogging, cycling, hiking, etc. These exercises not only burn calories but also allow you to enjoy the beauty of nature and relax.
3. Maintain a regular sleep schedule
Adequate sleep is crucial for weight loss. Insufficient sleep can disrupt hormone balance in the body, increasing hunger and appetite. Strive for 7-9 hours of sleep each night, going to bed and waking up at fixed times whenever possible.
4. Include strength training in your routine
Strength training helps increase muscle mass and raise the basal metabolic rate. Even when not exercising, muscles help the body burn more calories. You can opt for weight training at the gym or perform simple bodyweight exercises at home.
5. Focus on mental adjustment
Challenges and setbacks may occur during the weight loss process. It is crucial to maintain a positive mindset and patience. Motivate yourself by reading success stories of weight loss or sharing experiences with friends.
6. Monitor food intake and activity levels
Keep track of your daily food intake and physical activity using a mobile app or diary, to better monitor your progress and results in weight loss. This practice can help you identify and adjust any unreasonable dietary and exercise habits promptly.
In conclusion, autumn fat pasting should prioritize scientific supplementation and proper dietary combinations; whereas weight loss requires strategies such as controlling diet, increasing physical activity, adjusting sleep routines, and mental well-being to achieve the goal of healthy weight loss.
