What are the healthy ways to lose weight in the summer? It is always difficult to lose weight in the winter, because the temperature is too low, people always have no desire for exercise. And because of the need to keep warm, appetite is also relatively strong. But summer is different. Summer is a good time to lose weight.
How to lose weight quickly in summer:
1. Scientifically arrange three meals a day and lose weight and prevent fat
Under normal physiological conditions, most people are accustomed to three meals a day. The greatest human consumption is in the morning of the day. As the stomach has been emptying overnight after being digested, if you do not eat breakfast, then the energy consumed by the whole morning's activities is completely dependent on the previous day's dinner, which is far from meeting the nutritional needs. In the case of hunger and food, Chinese food is fast and many, and the amount of intake often exceeds the sum of the two meals in the morning and the middle, but it causes excess calories. The excess calories are stored in the body in the form of fat, making the body fat. Many obese people often do not eat breakfast to lose weight, especially young female lesbians. This long-term easy to cause acute gastritis, gastric dilatation, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will have excess energy. The remaining energy will become fat and accumulate. So do not eat anything within three hours before bedtime is the best way to lose weight, with particular attention to not drinking, meat foods.
2: Control staple foods and limit sweets
If the original amount of food is larger, the staple food can be decremented by subtracting 50 grams from the three meals a day. Gradually the staple food is controlled at about 250-300 grams, staple foods such as wheat, rice, and some grains can be used, but the food intake must be strictly limited, and the habit of eating full of seventy-eight points should be developed. For starchy and extremely sweet foods such as sweet potatoes, potatoes, lotus root starch, jams, honey, candies, candied fruit, malted milk, and fruit juice desserts, eat as little or as little as possible. Some foods containing too much fat, such as peanuts, walnuts, sesame and various animal oils, butter and fried foods should also be controlled. The non-staple foods can be lean meat, fish, eggs, soy products, and vegetables, fruits, etc. that contain less sugar.
: Taste less favored in anti-fertility, weight loss
The ancient Chinese longevity regimen advocates that the taste should be light, and the light taste is indeed beneficial to human health. Scientists point out that eating too much salt is susceptible to high blood pressure. Obesity is related to salt changes. When salt intake is too high, it is physiologically necessary to drink plenty of water. When drinking too much water, the spleen and stomach will weaken and cause edema and obesity. Therefore, it is advisable to eat light foods regularly and reduce salt intake. Generally, 5 grams per day is appropriate.
4: Dietary fiber to lose weight
Fiber can hinder the absorption of food, fibers in the stomach water swelling, can form a larger volume, make people feel full, help reduce food intake, have a certain effect on weight control. People who eat more food containing fiber will be able to digest and assimilate well within a certain period of time and then excrete waste. People with more dietary fiber in their diets have more chewing times, so the meal rate is slowed down. As a result, the small intestine can slowly absorb nutrients and the blood sugar level cannot be increased. Since dietary fiber promotes intestinal peristalsis, constipation naturally decreases if consumed in large amounts, and the incidence of colorectal cancer may also decrease. Therefore, it is better for obese people to eat more fiber.
5: Vinegar to lose weight
In recent years, vinegar fever has arisen at home and abroad. Obesity people such as the United States and Japan are consuming vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It has been reported that serving 15 to 20 ml of vinegar daily may play a role in weight loss. In the past few years, a kind of brown rice vinegar concentrate produced in Japan is a kind of solid granules. It is easy to carry and take it. It takes 20 capsules a day and it has obvious weight loss effect in a month. A kind of health vinegar produced in Shanghai is also very good. In daily life, there are many ways to eat vinegar, you can eat food, eat raw food, you can also put a little vinegar in the soup to regulate appetite.
6: The right amount of water or soup to lose weight
Drinking water is an essential need in people's daily lives. Eat summer watermelon, tomatoes and other thirst-quenching. Watermelon juice, winter melon soup can diuretic. Over-constrained water can make fat people sweat glands disorder, adverse temperature regulation, especially urine concentration, metabolic residue is not easy to drain, can also cause polydipsia, headache, fatigue and other symptoms. Amount of drinking water can supplement water and regulate lipid metabolism.
Drink soup regularly and keep healthy. Drinking soup is good for human health. In recent years, studies have found that soup is a good appetite suppressant. Therefore, some obese people use soup to lose weight. When eating in peacetime, eat more soup to reduce the intake of staple foods so as to achieve weight loss.
7: Slow food to lose weight
When eating at ordinary times slows down the speed of eating, you can achieve weight loss goals. Japanese researcher Nakamura observed that the same amount of food was consumed by obese men in 8 to 10 minutes, while those in the thin group consumed 13 to 16 minutes. In addition, he also investigated the number of chewing on food, and the obese man Needs 7.7 times, obese women need 8.1 times, while ordinary men need 8.9 times, and ordinary women need 9.4 times. He then conducted a weight loss test with a slower rate of eating. He found that after 19 weeks, obese men lost 4 kg in weight, and obese women lost 4.5 kg in weight over 20 weeks. Therefore, Nakamura pointed out that when food enters the body, blood sugar levels rise; when blood sugar rises to a certain level, when the brain's appetite center sends signals to stop eating, it often eats too much food. So fast food can cause obesity. If you slow down the speed of eating, you can effectively control the amount of food, play a role in weight loss. So eat slowly and slowly.
8: Drink less alcohol to prevent obesity
The main ingredient in alcohol is alcohol, which is high in calories and promotes the deposition of fat in the body. It produces 7 kilograms of heat per liter of alcohol. Although proteins and sugars and fats can also produce heat (1 gram of protein and 4 kcal of sugar each, 1 gram of fat produces 9 kcal), they contain ingredients that are beneficial to humans. Alcohol, on the other hand, contains only calories. This kind of calories fatten people. Someone has calculated that a big bottle of beer is about half a bowl of rice. In particular, some people like to drink alcohol after a meal or before going to bed. If you drink a lot of alcohol and add high-calorie foods, you may cause excess calories, increase the accumulation of subcutaneous fat, and cause your body to become fat.
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