What Are Some Tips to Lose Weight During Summer?
While summers can be very hard on us in many ways, it is also a great time to lose weight. It is because you tend to sweat more in the summer heat. Also, you don’t feel hungry during summer.
In summer, your cravings for oily and greasy foods are most prominent. It is because your bodies crave colder foods and drinks more. Your tendency to drink more water throughout the day during summer fills you up and stops frequent hunger pangs.
If you want to lose weight quickly, take advantage of the summer! You can achieve your ideal weight with some dietary habits. These nutritional habits will support a healthy lifestyle, realistic and long-lasting weight loss.
Tips to Lose Weight During Summer
1. Make Yourself Ready to Lose Weight
Find out what would be a healthy weight for your body type. Then, use the body mass index (BMI) to determine your healthy weight goal. The BMI can also help to predict your risk of developing chronic diseases.
BMI is the weight of a person in kilograms (kg), divided by the square measure of their height in meters (m).
A BMI between 18.5-24.9 and 18.5-24.9 indicates a healthy or average weight.
2. Be Realistic Towards Your Goals
Realize what you can realistically achieve. For example, if you weigh 100 lb. you can set a smaller goal that is more achievable according to your average body weight. However, you cannot expect to lose more than what is realistically possible.
Calculate how many calories you should eat and how many calories to burn. You will lose more weight the more calories you cut. However, it would be best if you don’t eat less than your Base Metabolic Rate.
3. Keep Track of Your Calorie Intake
Track your food intake for the day and record how many calories each food item has. Calories are listed on food labels. You can also find online information about specific foods with lower caloric content.
4. Keep a Log
Keep a log of what you eat and how much exercise you do each day. This simple technique is powerful and effective in helping you to stay accountable. You can track your progress with the log and check if you’re adhering to your exercise and healthy eating habits.
5. Talk to A Physician
Before you begin any weight loss or exercise program, consult your doctor. Throughout your weight loss journey, you should consult your doctor. Keep your doctor informed about any changes in your health, including constipation.
6. Limit Your Alcohol Consumption
Research has shown that alcohol may increase your appetite and the amount of food you eat. In addition, subcutaneous belly fat has been linked to most types of alcohol, including beer, liquor, and other spirits.
You don’t have to stop drinking alcohol entirely. Instead, reduce your intake. Men should limit their alcohol intake to no more than two drinks per day and women no more than once per day.
7. Avoid Fast Food and Processed Foods
These are mostly empty-calorie foods. These foods are low in calories and have little or no nutritional value.
Many refined and processed foods like white flour, white bread, and white rice lack vitamins and nutrients. These foods often contain partially hydrogenated fats, trans fats, or refined sugars (think high fructose Corn syrup), which can be highly unhealthy.
8. Include Good Fats in Your Diet
You can replace bad fats with healthy fats. However, it would be best if you always keep good fats in check. Clinical studies have shown that monounsaturated fats can help you lose fat in the midsection. To aid in weight loss, you should include foods such as avocados, kalamata olives, and olive oil, along with almonds, walnuts, and flaxseed.
9. Prefer Lean Meats
Summer barbecues and parties are full of meats. Therefore, it is vital to choose lower-fat meats to lose weight during the summer. Red and processed meats like hot dogs, hamburgers, and sausages are not considered lean. Turkey, chicken, pork loin center-cut, and extra lean ham steaks are healthier meat choices.
10. Add Fish to Your Diet
Eat fish at least twice a week. Your body can’t make omega-3 fatty acids. So, you should eat fish, especially salmon, mackerel, and tuna. They contain omega-3 fatty acids in high quantity and must be included in your diet. This omega-3 fatty acid may help you lose weight.
11. Choose Low-Fat Dairy Options
Lower fat dairy options can help you reduce your saturated fat intake and help you lose weight.
12. Eat Whole Grains
Whole grains are rich in fiber and minerals, which are vital for a healthy weight. Also, whole grains are full of fiber and minerals. Therefore, it will fill you up hence lowering your chances of frequent hunger pangs.
13. Increase Your Intake of Fruits and Vegetables
A healthy diet should include fruits and vegetables. They are low in calories, high in essential vitamins, nutrients, and minerals. You can lose weight by eating more fruits and veggies. They are rich in fiber, making you feel fuller for more extended periods and help prevent you from overeating.
14. Consume Foods with High Water Content
Studies show that those who consume foods high in water have lower body mass indexes. These foods are more filling and help you eat less. Fruits and vegetables have the highest water content so that you can kill two birds with one.
15. Keep Yourself Hydrated
It extremely important to keep yourself hydrated during the summer. Your body will need more water if you are exposed to higher temperatures and engage in more physical activity. In addition, women who are trying to lose weight have also been found to drink more water.
To help you lose weight in the summer, drink the recommended 13 cups of water per day for men. And 9 cups for women.
16. Change Your Eating Habits
Slow down your pace while eating.
Make the environment inviting to eating. When eating, use utensils. You will eat more food if you eat with your hands. Do not turn on the TV or any other distractions.
You should stop eating when you feel full.
Take water with your meals.
17. Include Physical Activity in Your Daily Routine
Weight loss is often more easily achieved by changing your diet and cutting calories than through physical activity. However, regular exercise and daily physical activity are more important in weight loss and weight maintenance.
To maintain your weight, aim for 30 minutes of total physical activity on most days. For weight loss, aim to do 60 minutes.