How to Lose a Lot of Weight in Summer

Limit alcoholic beverages. Research shows that alcohol can make you more appetizing and eat more. Besides, most alcoholic beverages such as beer or spirits are especially associated with belly fat. (wine seems to be the exception). However, you don’t need to completely abstain from alcohol, just limit your alcohol intake to one to two glasses of wine or spirits per day. ^{[9] [10] [11]}

• Remember that when the liver has to focus on processing alcohol, it cannot focus on burning fat. To help your liver focus on burning fat, you should consider cutting out alcoholic beverages and taking liver-purifying supplements to keep your liver in tip-top shape.
• Only use wine and spirits. A 150 ml glass of wine or a 30 ml glass of spirits has 100 calories, while a standard 350 ml beer has 150 calories.
• Avoid liqueurs and summer favorites like margaritas and daiquiris, which often have added sugar.
• A 2010 study found that women who consumed a low or moderate amount of alcohol actually gained less weight and were less likely to be overweight than non-drinkers over a 13-year period. ^[12]

Avoid fast foods and processed foods. Most of these foods contain empty calories. “Empty calories” foods are foods that contain calories (from sugar and/or solid fats) but have little or no nutritional value. Furthermore, many processed and refined foods such as white flour and white rice are also deficient in B vitamins and other nutrients. Many also contain trans fats or refined sugars (you might think of high-fructose corn syrup) which are very unhealthy. ^{[13] [14]}

• Foods and drinks that contain the most empty calories include cakes, cookies, chips, doughnuts, sodas, energy drinks, juices, cheese, pizza, ice cream, bacon , hot dogs and sandwiches. You can see this is a big deal in the summer!
• Sometimes these foods have a better alternative. For example, you can buy low-fat sandwiches and low-fat cheese at the grocery store, or sugar-free drinks. Other foods, like candy and regular soda, are also essentially empty calories. ^[15]
• Avoid saturated fats, such as those from animals such as red meat, butter and lard.

Add good fats to the menu. Replace bad fats with good fats, but you need to keep the good fats in moderation. Monounsaturated fats have been shown to help the body burn fat, especially in the abdominal area. So, add foods like avocados, kalamata olives, olive oil, almonds, walnuts and flaxseeds to your diet to aid in weight loss. ^{[16] [17]}

• Fat is our friend! Healthy fats can provide satiety, stave off cravings, relieve joint pain, boost hormone production, and more!
• Try to eat healthy foods whenever possible, like using olive oil in place of butter when cooking, or snacking on a handful of 10-12 almonds instead of a packet of cookies.

Choose lean meat. Meat is a popular food in summer barbecues or at parties. To lose weight during the summer, you should choose low-fat meats that are not usually among red meats and processed foods such as hamburgers, hot dogs, hot dogs and grilled meats. Leaner meats include turkey, chicken, loin, or lean ground meat. ^[18]

• Remove visible skin or fat before cooking and eating. You can also buy meats like chicken breast or turkey without the skin.
• You don’t need to completely eliminate red meat, just choose better varieties. For example, when buying ground beef or turkey, you should choose one that is 93% lean or more (i.e. less than 7% fat). If you’re making a barbecue, choose leaner cuts of meat like sirloin or rump.

Add fish to the menu. Try and try to eat fish at least twice a week. Fish, especially salmon, mackerel and tuna are high in omega-3 fatty acids, nutrients that the body cannot produce. ^[19] Omega-3 fatty acids can also help with your weight loss. ^[20]

• Fish is also a good source of protein and is a good choice if you’re looking for an alternative to high-fat meat.

Choose low-fat dairy products. Low-fat dairy products will help you reduce your saturated fat intake, so you can lose weight (because saturated fat contributes to weight gain). ^[21]

• Buy milk and cheese made from skimmed milk (cottage cheese) with 1% fat or less. Choose low-fat or fat-free yogurt.
• When shopping for cheese, choose a low-fat hard cheese like cheddar or parmesan. Avoid soft or wet cheese.

Eat more whole grains. Whole grains are high in fiber and minerals needed for maintaining a healthy weight. Not to mention whole grains also help you fill your stomach and maintain a feeling of fullness.

• Eat 100% whole-wheat bread and noodles instead of white flour bread, and eat brown rice instead of white rice.
• Eat more oats like chopped oats, traditional oats or rolled oats.

Eat more fruits and vegetables. These are important components of a nutritious diet. Vegetables and fruits are low in calories and provide a variety of essential vitamins, nutrients and minerals. Adding more fruits and vegetables will help you lose weight, and in the long run is also good for health because the high fiber content keeps you full for longer and curbs overeating. Moreover, you can easily include fruits and vegetables in the menu because summer is the season of many kinds of vegetables and fruits, both readily available and cheap. ^{[22] [23]}

• Children over nine years old and adults should eat 260 g – 350 g of fruit and 440 g – 520 g of vegetables every day. A good way to make sure you’re getting enough of the recommended portion size is to fill two-thirds of your plate with fresh fruits and vegetables at each meal.
• Try to give the meal a rich color. Make sure each meal is colorful. It’s best to add lots of fresh foods to your meals, from eggplants, beets, bell peppers to kale. The color of the food will help you eat more fresh food, and also make the meal look more delicious and attractive! ^[24]
• A great way to add vegetables and fruits to your food and reduce calories while still enjoying your favorite foods is to add or “hide” vegetables to dishes. Researchers have found that adding whole vegetables to dishes (for example, adding cauliflower to cheese macaroni) helps people cut a few hundred calories from the dish. ^[25] Vegetables only increase the volume of the dish, but the added calories are negligible.

Eat foods that contain a lot of water. Studies have shown that people who eat foods that contain high amounts of water often have a low body mass index. The amount of water in food keeps you fuller longer, so you eat less. It’s no wonder that the foods that contain the most water are fruits and vegetables. It’s really the best choice! ^{[26] [27]}

• Watermelons and strawberries are about 92% water. Other types of succulent fruits are grapes, cantaloupe, and peaches. However, do not forget that many fruits are high in sugar, so you should try to limit the amount of fruit you eat each day. ^[28]
• As for vegetables, cucumbers and salads have the highest water content, about 96%. Pumpkin, radish and celery are about 95% water.

Keep your body hydrated. Staying hydrated during the summer is extremely important. High temperatures plus increased physical activity cause the body to sweat, thus requiring more water. Water has been shown to enhance weight loss in women who are following a weight loss diet. ^[29] While water’s mechanism of action in supporting weight loss is not known, it’s possible that drinking water helps keep you fuller longer, gives you more energy, and helps you lose weight. Staying hydrated allows the body to burn fat more efficiently. You should drink the recommended amount of water a day is 13 glasses for men and 9 glasses for women to support weight loss during the summer. ^[30] If staying hydrated is difficult, you can try to stay hydrated and nourished with these fun summer ideas:

• Make your own smoothie. You can make the perfect smoothie by adding half a serving of green leafy vegetables (like spinach or kale), half a serving of fruit (like bananas, berries, mangoes, etc.), increasing it. fortified with some other nutrients (such as flaxseeds, chia seeds, or almonds), pour 240 ml of liquid on top (such as water, 1% milk, almond milk, or soy milk), and blend until smooth. element.
• Try making popsicles at home. Homemade popsicles are a great way to stay hydrated and stay cool in the summer heat. You can make a smoothie, then pour it into a popsicle mold and put it in the freezer overnight. Another way to make ice cream cones cool and healthy is to fill an ice cream mold with half water and half pure juice (don’t use fruit cocktails or any other “ground” juices. sugar should not help with weight loss). Freeze overnight.
• Make flavored drinks. Adding flavors to your drinking water is a great way to help you drink more water if you don’t like drinking plain water. You can add chopped fresh fruit to the water and soak for at least 30 minutes to add a pleasant flavor to the drink. Some popular flavor combinations are raspberry-lemon, strawberry-kiwi, and cucumber-lemon.

Eat slowly. Most people eat too fast, too much food, and too many calories before they realize they’re full. It takes up to 20 minutes for the brain to register a feeling of fullness, which means you need to slow down so your brain has enough time to communicate to your body that you’re full. And when you are full, you should eat less or stop eating. ^[31]

• Eating mindfully is a tactic many people use to stay at a healthy weight. The simple thing here is that you eat when you are hungry and stop eating when you are full. Your brain will let you know when you’re full, as long as there’s enough time. Also, you need to distinguish between actual hunger and boredom/habit/emotional hunger.
• If you don’t feel full after a meal, wait a while. The chemicals in the brain released when you eat or drink take time to convey a feeling of fullness. As these chemicals increase, your hunger will be dispelled; this is why you should stop for a moment after eating and before seeking further help.

Create an environment conducive to eating. Use a spoon and fork and sit at the table while eating. Picking food with your hands also means you get more food in one go . Don’t turn on the TV or anything else to distract you while eating. People who eat while watching TV tend to eat more because they are not focused on what they are doing and how much food they are eating.

• Studies also show that people eat less when using a small spoon instead of a large spoon. Another good idea is to put food in smaller plates to make it appear fuller and trick your brain. ^[32]

Stop eating when full. When you’ve had enough, stop eating and place your fork and napkin on your plate to signal that you’ve finished eating. It also signals to yourself and those around you that you’re not eating anymore.

• Remember that you don’t have to finish your meal when you’re full. Feeling full and satisfied is different from feeling crammed. You should only eat about 80% full. No one wants to feel uncomfortable and bloated after eating. ^[33]

Drink water with meals. In many cases, we mistake thirst for hunger, resulting in you eating when you don’t need to. When you stay hydrated, you will feel less hungry, and water also helps to brighten your skin and smooth your hair. Take a sip of water from time to time with meals to help with digestion and feel fuller.

• If you’re not sure if you’re really hungry, try drinking a large glass of water and wait a few minutes. If you don’t feel hungry anymore, you may actually be in need of water, not food. ^[34]

Take control of eating out. Going to a restaurant or eating at someone else’s house can be a real challenge during the summer. You want to go out to eat, but you don’t want to eat foods that are inappropriate and risk going against your progress. ^[35]

• To avoid overeating when you go out, you can eat some healthy snacks at home before you go. Try eating some carrots or an apple. Snacks can curb hunger and keep you awake when choosing food at a restaurant or at a party.
• Before you start eating, ask for a takeout box and put the items you don’t eat in the box. If eating at a friend’s house, you should only eat until you are full and avoid filling your plate with food; Don’t forget the saying “full stomach, hungry eyes”!
• Beware of high-fat foods disguised as healthy treats. Many salads are often accompanied by fatty and high-calorie sauces. Your “healthy-looking” salad can contain as many calories as a sandwich if drizzled in a rich gravy. You should also be careful with foods that add a lot of calories like bacon and cheese. ^[36]

Include physical activity in your daily schedule. Diet changes and calorie reduction are often more effective for weight loss than physical activity, but physical activity (including daily exercise) is more important in maintaining weight loss and Avoid gaining weight again. Try to get at least 30 minutes of physical activity each day. ^[37] Record all of this activity, including strength training.

• Physical activity is not only essential for weight loss, but it also helps prevent a number of diseases such as heart disease, high blood pressure and type II diabetes. What’s more, even with depression and anxiety, you can still enjoy the summer with physical activity that eases its symptoms. ^[38]

Do aerobic exercises. Set aside 150 minutes per week for moderate-intensity aerobic exercise or 75 minutes for high-intensity activities. Note that these are general guidelines only; The amount of exercise needed to lose weight and maintain it depends on the individual case. If you’re still on a healthy diet but aren’t seeing results, you should consider increasing your aerobic activity until you reach a weekly weight loss of 0.5 kg to 1 kg. ^[39]

• Moderate-intensity exercise means you can still talk while exercising, despite an increased heart rate and stronger breathing. Moderate-intensity exercise can include brisk walking (at a speed of 15 minutes/mile (1.6 km), doing light outdoor chores (raking leaves, shoveling snow, mowing lawns), slow cycling) , etc…
• Vigorous exercise is when you can’t talk during exercise because you’re out of breath. High-intensity activities include running, swimming, jumping rope, high-speed cycling or uphill cycling, and playing competitive sports such as football, basketball or rugby.

Exercise to strengthen muscles. Strength training is also essential for weight loss and preventing muscle and bone loss. ^[40] Strength training can be accomplished through everyday activities such as lifting heavy boxes or doing heavy lifting in the garden. Push-ups, sit-ups, and planks are also great exercises that don’t require any special equipment or environment, instead using your own body weight as resistance. You can also use weight machines or use weights at the gym to build strength. Make sure to focus on all muscle groups when doing strength exercises.

• If you want to build strength but aren’t sure how to build muscle for your entire body, you can find a personal trainer. Your trainer will teach you a variety of exercises to strengthen every muscle group. Although it costs more, it is guaranteed that you will be guided to the right exercise and correct posture, helping to reduce the risk of injury.

Consider joining the gym. A great way to stay active during the summer is to hit the gym. Some gyms have special programs for students to encourage movement in young people. There are also other summer specials or discounts to encourage those who are busy and out of town during the summer to return to the gym. Try to find a gym near where you live. You may not be motivated to go to the gym regularly if the gym is too far away. ^[41]

• Gyms also have their own personal trainers; You can ask them for advice and hire a guide. Some gyms also have instructional classes, which enrich your workouts and work different muscle groups. Many people find that they are more motivated when they take exercise classes. Another benefit of the gym is that you can make new friends! ^[42]
• If you don’t like gyms and personal trainers, you might consider joining fitness groups like dance, aerobics, or the like.

Practice at home. You can use your free time at home to exercise more without having to go to the gym all day. There are countless tutorials on the internet these days. There’s a variety of workouts to choose from, from 10-minute cardio to hip, thigh, and leg workouts, and you can even take an hour-long yoga class in the comfort of your own home. ^[43]

• For those who can’t afford to go to the gym, join a sports club, or are afraid to practice in front of many people, working out at home is ideal. The home workout program provides you with quality and enjoyable exercise in the comfort and privacy of your home.
• However, if you follow the video tutorials, you need to remember to only do the movements you can do and try to keep the correct posture. If you get injured, no one is there to help you, so you have to be very careful when practicing the movements according to the video instructions. It’s a good idea to watch the video or read the entire program before you start exercising to make sure that the exercise is comfortable and safe for you.