Autumn is a season prone to weight gain, but it is also a great time for weight loss. Many people gain weight during the fall and winter seasons without realizing it. How can you avoid gaining weight and successfully lose it?
Learn this autumn light fasting diet plan, which can help you lose 15-25 pounds in 2 months, suitable for individuals weighing 120-160 pounds.
Day 1:
Breakfast: 2 boiled eggs + a steamed sweet potato + 100g boiled lettuce
Lunch: a fist-sized portion of brown rice + 200g stir-fried broccoli and carrots + 100g boiled shrimp
Dinner: 120g pan-fried chicken breast + a cucumber
Day 2:
Breakfast: a boiled corn cob + a cup of sugar-free soy milk + a boiled egg
Lunch: an apple + a boiled potato + 200g boiled lettuce
Dinner: 120g boiled shrimp + a bowl of tofu and kelp soup + a tomato
Day 3:
Breakfast: 2 boiled eggs + a cup of whole milk + a slice of whole wheat bread
Lunch: a fist-sized portion of brown rice + 200g stir-fried celery and lean meat (lean meat 50-60g) + half a dragon fruit
Dinner: 120g steamed fish + a bowl of white gourd and kelp soup + 200g stir-fried cabbage
The cycle repeats every 3 days, and the plan is to follow it twice a week, which means 6 days with 2 cycles. On weekends, you can eat normally but avoid junk food like fried chicken, chips, milk tea, and cakes. Instead, stick to home-cooked meals, eat three meals a day at regular times, and stop eating when you’re 80% full.
When following the light fasting plan, pay attention to the following points:
1. Finish dinner before 6 PM, avoid eating before bed, and try to go to bed early. Going to sleep with a slight feeling of hunger can help burn more calories while you sleep.
2. Drink plenty of water to reduce feelings of hunger and quit all beverages. The daily water intake should be between 2000ml and 3000ml. Drink more water during the day but reduce it 2 hours before bedtime.
3. Walk more than 8000 steps per day, and take a 5-minute break after sitting for an hour to promote blood circulation. Walk more during commutes to increase metabolic activity.
4. Perform 2 sets of squats and push-ups (on knees) twice a week, doing 20 repetitions of each exercise, repeated 5 times, to build muscle and increase your basal metabolic rate.
5. Keep yourself busy by doing household chores and scheduling study or work tasks. This will prevent constant hunger and effectively increase your weight loss success rate.
