7 Tips for Fall Season Weight Loss

If you need to start burning fat, losing weight and shaping your body, fall season is a good time to start.  Summer schedules can get off track and crazy busy...The weather is now cooler and you've got your fall schedule set for the next few months.

The change of seasons can be a motivator to get you going.

So, schedule time to take care of your body.....

Here are 7 tips to help you shape up and lose weight this fall:

1. Today is always the best day to start exercising and eating better. Make up your mind to get started. Unless you have a medical condition stopping you, don't put it off until tomorrow or next week. Putting things off can turn into "next year," "5 years" or "I remember when" if you're not careful.

2. The holiday season is coming! If you don't start exercising now, its likely you'll be making those dreaded New Year's fitness resolutions. You could be 20-30 pounds heavier by then.

Its much better and lasting if you will just make a commitment to exercise regularly and eat better now----and for good.

If you made a New Year’s resolution, how’s that going? Need to get started exercising again? I recommend weight training 3 days a week and short, interval cardio sessions 2-3 days a week.

3. Fall weather is ideal for exercising outdoors. Layer your clothing for cool weather. The inner-most layer of clothing should be moisture wicking material. The outer layer should be windbreaker type material. If its cold, you'll need a middle layer of thicker material.

If you have been inactive, start walking every day for 20-30 minutes. Because it will be getting dark sooner, its easy to just go home and hibernate after a long day of school or work. Don't wait until the end of the day.

Staying active as much as possible is very under-rated and will help you shape up and feel better during the day. It helps relieve stress, improves bloodflow and improves breathing. So, if you have a "sit-down" job, I would recommend that you stand more during work. Stand-up desks are becoming popular.

4. Get a healthy meal plan and comply with it at least 90% of the time. Eat mainly whole, natural foods that have one ingredient. For example, fruits and vegetables have one ingredient--the food itself.

Your body’s metabolism needs all 3 macronutrients (fats, carbs, protein) to operate properly. So, diets that are very low in carbohydrates or fats will not help your body in the long-term. Also, what you eat plays an important role in brain function.

5. Fall is a good time for a change of pace, especially if you've been working out hard all year. A bootcamp, group exercise class, 5K run or rec soccer team can be a needed change for the next three months. And, all of these programs require a solid commitment from you.

6. Exercise where it is convenient for you. Don't leave room for excuses. Here are some tips:

a. Keep your gym bag in your car so you can workout before or after work.
b. Do a quick workout during your kids soccer practice.
c. Workout during lunch break. Eat before or after lunch. And, you can always eat during breaks.
d. Workout at home. Here is a good workout for you (rest 30-45 seconds between exercises):

  • Bodyweight squats, 10 repetitions, moderate pace
  • Pushups, 10 repetitions, moderate pace
  • Prone plank, 10 repetitions, 10 second hold
  • Bentover dumbbell row, 10 repetitions, moderate pace
  • Mountain Climbers, 30 seconds, fast
  • Standing dumbbell shoulder press, 10 repetitions, moderate pace
  • Do this circuit 2-3 times.  Rest 3 minutes between circuits.

7. Get enough sleep, no matter what season it is. If you don't sleep enough, your body won't work right and it will be tough to get in a good workout.

Lack of sleep affects memory, concentration and health. In a Medical News Today article, “Getting A Good Night's Sleep,” the World Association of Sleep Medicine (WASM), reports that sleep problems add up to a global epidemic that affects 45% of the world's population.

"Insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), and sleep deprivation significantly impact physical, mental and emotional health, in addition to affecting work performance and personal relationships," WASM said.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout Book below and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. You will also get fat-burning menus!


About Mark

Hi, I'm Mark Dilworth, Nutritionist, Dietary Strategies Specialist, Nutrition for Metabolic Health Specialist and Lifestyle Weight Management Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes which includes body transformation and ideal body weight.