1. Metabolic transition after summer – why autumn calls for change
After summer, when we often eat more chaotically, the body naturally returns to a more stable routine. The days get shorter, the temperature drops and the body adjusts to the colder season. This can be an advantage – less appetite, a more regular regime, fewer social “attractions”.
The body also burns slightly more energy in colder weather (to maintain heat), so creating a slight calorie deficit is easier than on hot days.
2. How to set up a correct autumn diet
Many people make the mistake of either going to extreme food restriction or overeating “to combat stress” in autumn. Neither is the way to go.
A healthy autumn weight loss diet should be:
- warm and filling, but light – warm vegetable soups, roasted vegetables, legumes
- rich in protein – eggs, lean meat, fish, tofu, dairy products
- composed of quality carbohydrates – whole grains, sweet potatoes, pumpkin, buckwheat
- supplemented with healthy fats – nuts, seeds, olive oil
Autumn offers a wide range of seasonal foods, such as pumpkin, beetroot, apples, pears, kale, cabbage – an ideal source of fibre and antioxidants.
3. Psychology of autumn weight loss – motivation, not pressure
While in spring the motivation is often “to look good in a swimsuit”, in autumn an approach aimed at long-term change is more appropriate. Motivation should come from:
- a desire to feel better and healthier
- improve sleep, energy, digestion
- prepare for winter, when mood and immunity tend to decline
Autumn is the ideal time to set new habits – evening walks instead of watching TV, healthy dinners, limiting sweets.
4. Tips on how to lose weight without killing yourself – and why drastic diets don’t work
Many people throw themselves into various “challenges” in the fall – 30-day detoxes, hunger strikes or strict diets. These can lead to short-term weight loss, but they almost always end in a yo-yo effect.
What really works:
✅ Moderate calorie deficit (e.g. 300–500 kcal per day)
✅ Higher protein intake – will maintain muscle and improve satiety
✅ Regular exercise – even walking or home exercise 3 times a week
✅ Enough sleep and stress reduction – key to regulating hunger
✅ Patience – 0.5–1 kg of loss per week is ideal
5. Autumn bad habits that sabotage weight loss – what to watch out for
Sweet coffees and hot drinks – caramel latte can have over 300 kcal
Too much fruit – apples are healthy, but 5 a day can be a problem
Nighttime snacking – evenings at home tempt you to chocolates and chips
Lack of exercise – “it’s dark, I’m not going anywhere” – but even a 20-minute walk helps
6. What to take away
Autumn is a great time for a healthy reboot
Focus on a quality, warm and balanced diet
Avoid extremes – no starvation or “miracle diets”
Exercise regularly, but realistically – walks, home exercises
Focus on long-term changes, not quick results
Remember that weight loss is not a race, but a journey. If you are not sure how to start or how to set up your diet, you can turn to an expert – a nutritional therapist or counselor, who will help you create a plan that is tailored to your needs.
Autumn can be a time of change – not excuses. 🍂
