15 tips to help you lose weight this fall

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This time of year is very difficult to lose weight, but follow these simple tips and you can lose up to five kilograms this fall.

As the days get shorter and supermarket shelves are filled with sweets, autumn can potentially be a very difficult time to start your weight loss journey.

Nevertheless, a nutritionist has given 15 top tips on how to lose weight this fall in a healthy and achievable way.

1. Give yourself time

Give yourself enough time to lose weight.

“Crash diets and extreme measures can be harmful and do not produce sustainable results,” says a nutritionist.

2. Set realistic goals

Aim for a gradual weight loss of about 1-2 pounds per week. Setting achievable goals helps prevent frustration and keeps you motivated.

3. Healthy Eating

A Balanced Diet: Focus on a wholesome diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats.

Portion Control: Watch your portion sizes, to avoid overeating.

“Limit processed foods: Minimize your intake of processed and sugary foods.”

4. Avoid dehydration

Drinking water throughout the day helps control appetite, boosts metabolism, and supports overall health.

5. Meal planning

“Plan meals and snacks in advance so you don’t make unhealthy choices when you’re hungry.”

6. Exercise regularly

“Engage in activities like brisk walking, jogging, swimming, or cycling to burn calories and improve cardiovascular health.”

Strength training: Incorporate weight-bearing exercises to build muscle mass, which can boost your metabolism.

7. Consistency

Stay consistent with your exercise and healthy eating routine. Consistency is the key to positive change.

8. Mindful eating

Pay attention to your body's signals about hunger and fullness.

“Eat slowly and savor each bite, which will help prevent overeating.”

9. Get enough sleep

Aim for seven to nine hours of quality sleep a night. Lack of sleep can lead to weight gain and metabolic disorders.

10. Manage stress

Everyday life can be stressful. Practice relaxation techniques like meditation, deep breathing, or yoga to help manage stress and prevent emotional overeating.

11. Support System

“Enlist the support of your partner, friends, or family members to help keep you motivated and accountable.”

12. Avoid crash diets

As mentioned earlier, extreme diets can be harmful to your health and often lead to dramatic weight fluctuations. Take a sustainable approach.

13. Consult with experts

If you have specific health concerns or are planning to make significant changes to your diet and exercise regimen, consult with your doctor and a registered dietitian.

14. Track your progress

Keep a journal of your diet, workouts, and progress. This will help you stay on track and make adjustments if necessary.

15. Stay positive

Stay positive and focus on the path to a healthier you as a whole, not just on a specific event.