If you’re like most people, your weight loss journey typically begins on New Year’s Eve―and not a moment sooner. However, you’re actually missing out on the best season for shedding pounds: fall! This time of year presents optimal opportunities for weight loss and overall health improvement. So start your healthy living routine now and you’ll be prepared to face the unhealthy holiday temptations that lie ahead. Check out these six simple ways to lose weight this fall!
1. Enjoy the Great Outdoors
Summer, with its sweltering temps and scorching sunlight, isn’t exactly conducive to outdoor exercise. But fall’s lack of humidity makes exercising outdoors a breeze. And, since we all know that increasing physical activity is a great way to speed up our slim-down, taking advantage of autumn’s cooler temps is a fast pass to weight loss success.
Try catching up on a loved one’s day with a pre-dinner stroll, or get off to an active start with a morning jog. Not sold on the whole exercise thing? Torch some calories engaging in fun fall activities like apple or pumpkin picking, a local corn maze or raking leaves!
2. Snooze to Lose
One of the things people like least about fall is the shorter days. But in a nation of sleep-deprived multi-taskers, is it really so bad that we’re forced to wind down a little earlier?
Time and again, studies exploring the relationship between sleep and weight have demonstrated that adults who skimp on sleep tend to weigh more than those who get adequate pillow time.
Considering the fact that a 2013 Gallup poll revealed that fewer than 40 percent of adults are getting the recommended 7-9 hours of sleep a night, chances are good that an earlier curfew could work in your weight loss favor.
Start by setting an earlier bedtime. But don’t stop there; decide on a to-do curfew as well. This will be the time you ditch the devices, stop cleaning the kitchen, silence your cell and start unwinding. To make drifting off easier, avoid eating, exercising or napping right before you hit the sack.
3. Take Advantage of the Healthy Harvest
Aside from dishing out filling fiber and a slew of other nutrients, fruits and veggies are cholesterol-free and low in calories, fat and sodium. This makes them an important part of any weight loss plan.
In fact, a 2015 study, published in the journal PLOS Medicine, demonstrated a clear connection between increased consumption of fruits and non-starchy vegetables and weight loss. That’s one of the reasons why we recommend eating at least four servings of non-starchy vegetables per day on the Nutrisystem program.
Autumn, with its tasty array of seasonal produce, makes it easy to load up on these nutritional powerhouses. Hit the grocery store or farmer’s market to stock up on your fall favorites, and toss them in a crock-pot with some chicken or vegetable broth for a cozy fall stew. Or visit the Recipe section on the Leaf for some other produce prepping ideas.
4. Savor the Structure
Although one of the things we love most about summer is the spontaneity, the lack of structure can make planning meals and scheduling exercise kind of tricky. Add to that weekend after weekend of BBQs and picnics and you’ve got a recipe for diet destruction.
But with the kids back in school and the weekend commitments slowing, fall is a great time to get organized. Try planning out the week’s meals on Sundays, then hit the grocery store to grab everything you’ll need.
Get a head-start on healthy by chopping up and packaging your daily produce picks in individual serving containers. Check your calendar for commitments, then mark the days you can work in a workout.
When it comes to weight loss, a little planning goes a long way. And autumn is the perfect time to plan out healthy habits for the year.
5. Plan Ahead for the Holidays
Planning ahead is a crucial strategy for weight loss during the fall season. As the weather cools down, we find ourselves surrounded by holiday celebrations, gatherings, and an abundance of comfort foods. These can easily lead to overindulgence and weight gain. But, with a bit of foresight, you can navigate these challenges successfully.
Before attending any event or party, consider eating a healthy, filling meal at home. This will help curb your appetite and reduce the temptation to overeat.
Additionally, try to anticipate the types of food that will be available and strategize about which ones you’ll choose and how much you’ll serve yourself. By having a plan in place, you can enjoy the festivities without compromising your weight loss goals. There are many resources on the Leaf to help you navigate holidays while on a weight loss plan. Learn how to plan your Thanksgiving plate to lose weight.
Remember, successful weight management is not about total deprivation, but about balance and making mindful choices. We’ve got plenty of holiday-inspired recipes on the Leaf that allow you to enjoy the flavors you crave in a healthier way. Try these healthy Thanksgiving pies and these Christmas dinner ideas.
6. Step on the Scale
Regardless of the season, one thing is for sure: weighing yourself regularly is a great way to stay on the trim-down track. In fact, in a two-year study published in the Journal of Obesity, researchers found that frequent self-weighing and tracking results was helpful for losing weight―and keeping it off.
Don’t lose sight of the scale just because the season changes. Try weighing yourself once a week, around the same time of day, and with the same amount of clothes on each time. Record your weight on a calendar, spreadsheet―whatever works for you.
Just be mindful that your weight is susceptible to many factors, including fluid and sodium intake. So don’t panic if you’re doing everything right and that number on the scale goes up or stays the same across two weigh-ins.
Another easy way to lose weight this fall? Sign up for a convenient meal delivery service like Nutrisystem! Get started with a weight loss plan today.
The post 6 Easy Ways to Lose Weight This Fall appeared first on The Leaf.
Frequently Asked Questions
Does natural appetite suppressants work?
It is best to eat less food to lose weight. This would mean cutting back on calories and not consuming foods high in fat and sugar.
Regular exercise is the best way to quickly lose weight. This will help you to burn all the calories from all the yummy snacks you eat during the day.
These natural appetite suppressant products may be the best option for you if your weight is not dropping.
These powerful ingredients include bitter melon green tea, ginger and ginseng. All of which have been clinically proven to help reduce hunger pangs and cravings.
What can I do to detoxify my body
You need to eat foods rich in fiber to cleanse your system. This helps move waste products into your colon and out as stool. Whole grains and beans, as well as fruits and vegetables, are some of the foods rich in dietary Fiber.
You should also avoid caffeine and alcohol because these stimulate your nervous system, which causes increased bowel movements. Your gut may be regenerated by taking probiotics. Probiotic supplements are live cultures of healthy microorganisms, such as bacteria. They aid digestion by producing short-chain fat acids like butyrate.
Butyrate, an essential nutrient in intestinal health, is vital. It stimulates cell growth and provides fuel for immune cells.
Drink ginger tea if you suffer from diarrhea. Ginger contains compounds called gingerols, which can inhibit the formation of prostaglandins. This is chemicals that are made during inflammation. Prostaglandin inhibitors reduce inflammation, so ginger has been used to treat arthritis, menstrual cramps, nausea, and indigestion.
Drinking hot water before bedtime is another way to relieve insomnia. Hot water helps increase blood circulation to the skin. It also cools it down and relaxes muscles. It’s believed that this may improve sleep quality.
You don’t have to go cold turkey. Reduce your intake of coffee and other caffeinated beverage. Next, reduce your intake of soda, juice, alcohol. Then, stop eating one meal at the time until your total calorie intake is reduced by 20%.
What is African mango?
The fruit was first discovered by British explorers on an expedition to Africa. It has been grown for centuries throughout South America. However, due to climate change as well as deforestation, its current production is in decline.
The African Mango Project attempts to reverse this decline by developing sustainable ways of growing East African mangoes.
They are also working toward creating local jobs, and improving the livelihoods in communities around plantations.
They aim to harvest the first commercial crop within five years.
How does African Mango Extract perform?
The high vitamin A content in mango fruit helps to boost the immune system. It also has anti-inflammatory and antioxidant properties as well potassium and magnesium.
These nutrients are combined to maintain the health and well-being of all cells and tissues in the body.
Additionally, African mangoes have been shown to improve endurance and energy levels during exercise. This is due to its support of cardiovascular function and metabolism.
The active ingredient in this product increases blood flow to brain and muscles. This improves mental clarity and physical performance.
African mango extract helps boost energy levels and reduce muscle cramps. This is a great benefit for athletes who want to perform at their best.
What happens when you drink a green slushie every day.
This isn’t just for breakfast. Green Smoothies, which are made from fresh fruits or vegetables, are a healthy and delicious way to enjoy a refreshing beverage. They’re full of vitamins, minerals and nutrients, as well fiber, protein and antioxidants. They are also delicious!
Green smoothies are low in calories and high in nutrients. This fantastic drink may be helping you lose those extra pounds.
Green Smoothies are easy to make – you simply blend some leafy greens with fresh fruit and ice cubes. There are many ways to make green smoothies, and here are our top ten.
- Banana + Blueberries Banana Berry Blast
- Spinach + Pineapple Healthy Superfood
- Strawberry + Yogurt Strawberry Delight
- Smoothie: Apple + Orange Fruity green Smoothie
- Lemonade + Peach Melon Madness
- Pear + Kale Saturated with Fiber
- Grapefruit + Kiwi: The Ultimate Detox
- Mango + Avocado Tropical Paradise
- Watermelon + Lime Delicious Hydration
- Coconut + Cucumber Cooling Repellent
Statistics
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
- Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
External Links
cdc.gov
webmd.com
healthline.com
- Glucomannan — Does it Work as a Weight Loss Supplement?
ods.od.nih.gov
- Ephedra: Office of Dietary supplements
- Health Professional Fact Sheet: Dietary Supplements for Weight Loss
How To
African Mango: Dosage, Side Effects. Benefits.
African mango is an exotic tropical fruit found in Africa, Asia (Australia), Madagascar and Australia. It’s also called “Mangosteen”, Gobba in Malaysia, Guava in India and “Brambleberry”. Mangifera indica L. (the king of fruits) is its official name. In English, the common names are “mango”, Indian gooseberry”, papaya, custard apples, and “jackfruit”. Its taste is very similar to that of kiwifruit, though it is slightly sweeter. It has been used for medicine and food since ancient times.
The medicinal uses of the leaves include treating eye infections, diarrhea, sore throats, coughs, asthma and skin problems. Also, the leaves are used in dyeing and making soap.
Benefits:
African mango benefits:
- Antibacterial properties
- Anti-inflammatory properties
- Aids digestion
- Prevents cancer
- The body will have a lower level of cholesterol
Side effects:
There are some possible side effects when consuming African mango. These include stomach pains, nausea, vomiting and diarrhea.
Dosage:
A single serving of African Mango can range from 10g to 30g. You can eat two portions per day.
Interactions:
If you are considering eating African mango or taking certain medications, such as antihistamines and antidepressants, blood thinners and blood thinners, appetite suppressants and other drugs that can affect your heart rhythm, please consult your doctor. Mangoes could also be an allergy for some people.
