The autumn of appetite hides obesity landmines: eating midnight snacks and skipping breakfast may cause weight gain

"Autumn of Appetite" - Weight is easy to get out of control! In autumn, there is a big temperature difference between morning and evening. When the temperature drops suddenly, it is easy to gain weight due to increased appetite. Doctors point out that for obese people, autumn is a good time to lose weight so as to reduce the weight gain rate in winter. If you want to burn fat and lose weight, in addition to regular exercise, you should also choose food wisely and adjust your diet to control your weight.

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, pointed out that as autumn approaches, the cool weather will increase appetite, and the body's metabolic rate will become slower, which can easily lead to fat accumulation. If you control your weight starting in the autumn, you can reduce the rate of weight gain in winter.

Avoid late night snacks in autumn to prevent hidden obesity

To stay away from the nightmare of "appetite autumn", the first thing to do is to give up the bad habit of eating midnight snacks. Because the habit of eating midnight snacks before going to bed not only interferes with sleep, but is also a hidden mine for obesity. It is recommended not to eat 2 to 3 hours before going to bed. If you want to avoid falling asleep on an empty stomach and not eating midnight snacks, the best way is not to stay up late. It is recommended to go to bed before 11 pm.

At the same time, among the three meals, you can eat protein, a small amount of staple food and a small amount of vegetables for breakfast; you can eat more protein and a larger amount of staple food for lunch; you can use fruit as a snack in the afternoon, but the total amount should not exceed the size of your fist; you can eat protein plus a large amount of vegetables for dinner, and do not eat after 7 pm.

Skipping breakfast slows down metabolism

Dr. Liu Bowen emphasized that it is important to combine weight loss with diet. In particular, breakfast is the key to activating the body's energy for the day and must not be skipped. Many patients who visit weight loss clinics do not eat more than the average person, but they just skip breakfast and look round. It is recommended that if you want to lose weight, you should eat the least at dinner.

Breakfast is the source of energy for the day. If you skip breakfast, your body's metabolism will slow down, and your weight loss will also be slow. It is recommended to eat breakfast when losing weight, and the nutritional intake of breakfast should be relatively comprehensive, covering complex carbohydrates, vitamin B, vitamin C, protein and other nutrients.

Complex carbohydrates, including oats, whole grains, etc., will not store fat but help burn fat. To take in vitamins B and C, you can eat citrus fruits such as oranges and oranges. As for protein, you can get it from a cup of unsweetened soy milk or milk, which also helps maintain your mental state throughout the day.

To lose weight, exercise is recommended. Aerobic exercise is recommended.

Regarding weight loss exercises, Dr. Liu Bowen suggested that the most effective way to burn fat is to do "aerobic exercise", whether it is brisk walking, running, jogging, or swimming, and it must be done every day for 20 to 30 minutes each time to be effective. When exercising, you should reduce your carbohydrate intake appropriately and increase the intensity of exercise from weak to strong.

If the goal is to lose weight, you can schedule one of the three meals a day after exercise. Because according to foreign research, people who eat within 1 hour after exercise lose more weight than those who wait more than 4 hours before eating. This overturns the past idea that you should not eat immediately after exercise.

[Notes from a weight loss doctor]:

Many people believe that losing weight requires eating small and frequent meals. Doctors also believe that this will increase the burden on the pancreas, because a small amount of food cannot satisfy the brain and will drive the pancreas to keep producing insulin. Therefore, it is recommended to eat three meals a day so that the pancreas will not be overworked and increase the risk of obesity.