5 tips to lose weight in autumn and winter

The weather becomes chilly in autumn, body temperature drops and appetite increases, which is a severe test for people who want to lose weight. The Ministry of Health and Welfare's Shuanghe Hospital has launched five major measures for weight loss in autumn and winter, and encouraged people who have no idea about weight loss to pick up the phone and call 0800-367-100 , which means "0800 Exercise to lose weight." The hospital will provide professional consulting services, allowing you to lose weight healthily at home.

Dr. Liu Canhong (left) used five weight-loss strategies to successfully help a 37-year-old Huang (right) lose more than 10 kilograms of fat in half a year. (Photo/Reporter Zhang Shijie)

Dr. Liu Canhong, director of the rehabilitation department at New Taipei City Shuanghe Hospital, pointed out that autumn and winter are the times when people are most likely to become obese. There are many possible causes of obesity, among which the main factors for increasing weight are increased appetite due to lower body temperature caused by cold weather, overeating during festivals, winter tonic, and reduced exercise hours on rainy days.

Reduce body fat and avoid the risk of regaining weight

In fact, although many people care about weight loss and recognize the harm of being overweight to health, not many people have the perseverance to implement a weight loss plan; and according to statistics, 90% of people who lose weight will gain it back. Therefore, defeating body fat is not only a problem that everyone has to face, but also requires considerable endurance and perseverance.

In particular, it is not enough to have motivation to lose weight during the weight loss process, but the motivation must be converted into actual strength. For example: you want to fit into a certain pair of jeans, or reduce your body fat to a certain level, etc. The more realistic and specific the goal, the better. Visible incentives (clothing, waist circumference, etc.) allow you to monitor your progress, which helps you to stick to it and lose weight successfully.

"5 ways to lose weight easily"

The solution to gaining weight in winter. (Photo provided by Shuanghe Hospital)

1. Take a bath frequently to raise your body temperature. It is recommended to take more hot baths when the weather is cold. Bathing can help increase the metabolic rate. However, patients with chronic diseases such as heart disease, high blood pressure, and asthma should be careful when taking hot baths. They should pay attention to ventilation and it is safer for the water level not to exceed the chest.

2. Go to bed early and get up early, and live a normal life. Recent studies have found that staying up late and having an irregular lifestyle can easily make you fat, and you must never eat midnight snacks. You should develop regular living habits so that you can maintain a slim and good figure before the next summer.

The solution to gaining weight in winter. (Photo provided by Shuanghe Hospital)

3. Weigh yourself and monitor weight changes. Always have a scale at home. If you gain weight accidentally, you should follow the principle of eating less and exercising more. Before summer comes, do some stomach-tightening exercises, eat more high-fiber foods, and consume more vegetables and fruits to allow the stomach that has eaten too much greasy food to quickly return to normal.

4. Drink low-calorie tonic soups and teas. Remember to try not to add sugar to hot drinks. If you really need to add sugar, you can choose sugar substitutes to reduce calorie intake. If you choose a clear soup medicinal pot, you can add ginger slices or green onions to enhance the flavor, but be careful not to make the soup too greasy when adding ribs or meat. People with a history of gout should reduce their intake of hot pot soup.

The solution to gaining weight in winter. (Photo provided by Shuanghe Hospital)

5. Use fitness equipment and do more indoor exercises. According to WHO recommendations, adults are advised to maintain an ideal weight by doing 150 minutes of moderate-intensity exercise per week, with each session lasting more than 10 minutes. If the weather is unbearably cold, indoor exercise can be done to improve cold limbs and poor blood circulation.

Telephone weight loss consultation is becoming popular and the public is welcome to make use of it. (Photo provided by Shuanghe Hospital)