Content

• Steps
• Advice
• Warning

Summer is full of fun! Partying, swimming, the beach and the like make summer the most enjoyable summer of the year! But summer is also the season when food is delicious but not so good if you are trying to lose weight, such as processed meats for baking, ice cream and cold sugary drinks. Your weight loss plan can be successful with one simple rule: fewer calories consumed than burned. To lose a lot of weight in the summer, you need to be careful with what you eat and actively exercise regularly.

Steps

Method 1 of 4: Prepare for weight loss

1. 

   Know the right weight for your body type. To determine your goal for a healthy weight, you need to use the body mass index (BMI), an indicator of body fat. A person's BMI is calculated as his or her weight (kg) divided by the square of his or her height (m). Determine the desired weight in kilograms and divide it by your height in meters to see if that weight is appropriate. Gain or lose the desired amount of weight to match a considered healthy BMI:
   • A BMI below 18.5 is considered underweight.
   • A BMI of 18.5-24.9 is normal or healthy.
   • A BMI of 25-29.9 is considered overweight, a BMI above 30 is considered obese.
   • Besides finding a healthy weight, you also need to be realistic. If you are only a month away from summer and you still have to lose nearly 50 kg to reach your desired weight, you may need to consider setting a smaller, easier-to-accomplish goal.

2. 

   
   
   Find out how many calories you need to eat and how many calories to burn. The more calories you cut, the more weight you lose; however, it is important that you don't eat less than the basal metabolic rate (BMR), the amount of calories your body needs to function properly at rest. This number can be calculated using the online BMR calculator.
   • In general, you should not lose more than 0.5 kg to 1 kg per week.Every week losing 0.5 kg to 1 kg is a healthy rate of weight loss; Any rate of weight loss faster than this is a sudden change and could be a sign that your body is not getting the nutrients it needs. To do this, you need to try to cut out 250 calories a day and burn 250 more calories. This ratio will reduce the number of calories needed to lose 0.5 kg per week.

3. 

   
   
   Understand and track calorie intake. In the summer months, there are so many dining occasions, which are barbecue, pool party, ice cream party, Hawaii summer party. But if you want to lose weight over the summer, cutting out calories is important. The basic principle of weight loss is that the number of calories you eat must be less than the number of calories burned.
   • To find out a normal daily calorie intake, you need to keep track of the amount of food in a day by recording the calories of all food or drink. Calories are listed on the food label on the back of the package. For unlabeled foods, you can find information about the caloric values ​​of certain foods on the internet through US Department of Agriculture (USDA) data.
   • Note the number of servings you eat and multiply this number by the number of calories per serving. For example, if you eat 30 pieces of french fries and a serving of 15 pieces, you need to multiply the number of calories by 2, since you have eaten 2 servings.
   • Once you find out how many calories you normally eat, cut 500-1,000 calories per day to lose weight.

4. 

   
   
   Write diary. Make notes about the foods you eat and the types of exercise you take and how often you exercise each day. This is a simple yet powerful tool to help keep you accountable. A journal will help you track your progress in weight loss, and will also know if you are following the right diet and exercise routine.
   • This is a great way to be responsible for yourself and on the right track. Many smartphone apps track food intake, energy consumption, water intake and much more!
   • We often ignore snacking between meals and assume that our diet is not working. Studies have shown that the majority of people rate their food intake 25% lower than they actually eat.
   • Besides, many of us think we burn more calories than we really do. You can use a journal to determine how many calories you burn through exercise - whether it's running on a treadmill or cycling. If you use a cardio machine in the gym, calories are usually calculated and displayed on the screen. Remember to enter metrics like your weight and age for an exact number. There are also online charts that can help you see calories burned in half an hour or an hour for some exercises.
   • Through your journal, you can also get useful information about your daily routines and get a real check on how many calories you actually eat and how much calories you burn through exercise. Once you have a better understanding of your habits, you can begin to address behaviors that interfere with your progress.

5. 

   Get help. Find someone who goes to the gym with you or join a healthy eating plan with you - that person could be your spouse, partner, family member or friend. Social support will make it easier to make your weight loss plan, as others will also make you more accountable, and will be the listener and commentator when you face obstacles. .
   • If you can't find a companion or support person on your weight loss journey, you can use a personal trainer service or a dietitian to help you be responsible, active, and eat healthy. A coach can be a great source of help. Think about the support system for a moment!

6. 

   Consult your doctor. Always consult your doctor before starting any weight loss and / or exercise program. You should also consult your doctor during the entire weight loss program and let your doctor know of any possible changes or symptoms, such as constipation due to a new diet or fatigue. due to lack of nutrition.
   • In addition, you also need to ask your doctor if your weight is not reduced even though you have followed the right plan such as eating well, monitoring calories and careful with food intake and exercise regularly. These could be signs of a more serious underlying medical condition, such as thyroid disease.
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Method 2 of 4: Changing your diet

1. 

   Limit alcohol. Research shows that alcohol can make you taste better and eat more. Besides, most alcoholic beverages like beer or spirits are specifically associated with belly fat. (wine is the exception.) However, you do not need to absolutely abstain from alcohol, just limit the amount of alcohol per day from one to two glasses of wine or spirits.
   • Remember that when the liver has to focus on alcohol, it cannot focus on fat loss. To help your liver focus on fat loss, you should consider eliminating alcoholic beverages and taking liver cleansing supplements to maintain your liver in its best shape.
   • Use only 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 popular blends and summer cocktails such as margaritas and daiquiris, which often have added sugar.
   • A 2010 study found that women who consumed low or moderate amounts of alcohol actually gained less weight and reduced their risk of being overweight than those who did not drink for a 13 year period.

2. 

   Avoid fast foods and processed foods. Most of these foods are empty calories. “Calorie-empty” 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 can think of high fructose corn syrup) which are very unhealthy.
   • Foods and drinks that contain the majority of empty calories include cakes, cookies, chips, donuts, soda water, energy drinks, juices, cheese, pizza, ice cream, bacon , sausages and sandwiches. As 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, such as regular candy and soda, are also essentially empty calories.
   • Avoid saturated fats, such as animal fats like red meat, butter, and lard.

3. 

   Add good fats to your menu. Replace bad fats with good fats, but keep good fats in moderation. Monounsaturated fats have been shown to help the body burn fat, especially in the abdomen. So, include foods like avocados, kalamata olives, olive oil, almonds, walnuts and flax seeds to aid in weight loss.
   • Fat is our friend! Healthy fats can provide satiety, ward off cravings, reduce joint pain, boost hormone production and much more!
   • Try to eat healthy foods whenever possible, like using olive oil in place of butter when cooking, or snack with a handful of 10-12 almonds instead of a pack of crackers.

4. 

   Choose lean meats. Meat is a popular food in summer barbecue or at parties. To lose weight in the summer, choose low-fat meats that are usually not among red meats and processed foods like hamburgers, hot dogs, sausages, and kebabs. Lean meats include turkey, chicken, lean back meat or lean meats.
   • Remove skin or visible fat before cooking and eating.You can also buy meats like chicken breast or turkey without skin.
   • You don't need to get rid of red meat completely, just choose the better ones. For example, when buying ground beef or turkey, choose something that is 93% lean or more (i.e. less than 7% fat). If you are making a barbecue, choose a leaner piece of meat such as tenderloin, or rump.

5. 

   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. Omega-3 fatty acids may also help with your weight loss.
   • Fish is also a good source of protein and is a good choice if you're looking for a high-fat meat substitute.

6. 

   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).
   • Buy milk and cottage cheese with 1% fat or less. Choose low-fat or fat-free yogurt.
   • When purchasing cheeses, choose low-fat hard cheeses such as cheddar or parmesan. Avoid soft or wet cheeses.

7. 

   Eat more whole grains. Whole grains are loaded with fiber and minerals that are essential for maintaining a healthy weight. That's not to mention whole grains also help you fill your stomach and maintain a feeling of fullness.
   • Eat 100% whole wheat bread and pasta instead of white bread, brown rice instead of white rice.
   • Eat more oats like chopped oats, traditional style oats or rolled oats.

8. 

   Eat more fruits and vegetables. These are important components of a nutritious diet. Vegetables and fruits are low in calories and provide a wide variety of essential vitamins, nutrients and minerals. Eating plenty of fruits and vegetables will help you lose weight, and in the long run it's also healthy because the high fiber content keeps you fuller for longer and refrains from overeating. In addition, you can easily include fruits and vegetables on the menu because summer is the season for a variety of vegetables and fruits, both available and cheap.
   • Children over nine years old and adults should eat 260 g - 350 g of fruit and 440 g - 520 g of vegetables daily. A good way to make sure you eat the recommended serving size is to fill two-thirds of your plate with fresh vegetables at each meal.
   • Try to add color to the meal. Make sure each meal is colorful. It's best to include plenty of fresh foods with your meal, from eggplants, beets, bell peppers to kale. The color of the food will help you eat more fresh food, while also making the meal look more delicious and attractive!
   • There is a great way to add vegetables and fruits to foods and reduce calories while still enjoying your favorite foods is to add or "hide" vegetables to foods. Researchers have found that adding whole vegetables to a dish (for example, adding cauliflower to a cheese-mixed pasta) cuts down on a few hundred calories from a dish. Vegetables only increase the weight of the dish, but the amount of calories added is negligible.

9. 

   Eat foods with lots of water. Studies have shown that people who eat foods high in water often have a low body mass index. The amount of water in food keeps you fuller for longer, so you will eat less. It is not surprising that the foods with the most water are fruits and vegetables. It is true that the most ambitious!
   • Watermelon and strawberries have about 92% water. Other succulent fruits are grapes, cantaloupe and peaches. However, don't forget that many fruits are high in sugar, so try to limit the amount of fruit you eat each day.
   • As for vegetables, cucumbers and lettuce have the highest water content, about 96%. Squash, turnip and celery have about 95% water.

10. 

    Stay hydrated. Staying hydrated during the summer is extremely important. The high temperature combined with increased physical activity causes the body to sweat, which in turn requires more water. It has been shown that water enhances weight loss in women who are on a diet for weight loss. Although it is not clear about the mechanism of action in supporting weight loss of water, but drinking water can help you stay full for longer, energize and maintain enough water for the body to burn fat more effectively. You should drink enough recommended amount of water per day is 13 drinks for men and 9 drinks for women to support weight loss in the summer. If you find it difficult to stay hydrated, you can try to stay hydrated and nourished with these exciting summer ideas:
    • Make your own smoothie. You can make a perfect smoothie by adding half a serving of green leafy vegetables (like spinach or kale), half a serving of fruit (like a banana, berries, mango, etc.), increasing fortify with some other nutrients (such as flaxseed, chia seeds, or almonds), pour an additional 240 ml of liquid on top (such as water, 1% fat milk, almond milk or soy milk), and blend into factor.
    • 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 into a popsicle mold and put in the freezer overnight. Another way to make cool, healthy popsicles is to fill the ice cream mold with half water and half pure juice (do not use fruit cocktails or any “ground” juices. sugar should not help with weight loss). Leave to freeze overnight.
    • Make a flavorful drink. Adding flavors to your drinking water is a great way to help you drink more if you don't like drinking white water. You can put chopped fresh fruit in the water and soak it for at least 30 minutes to add a pleasant taste to the water. Some of the most popular combination flavors are raspberry - lemon, strawberry - kiwi, and cucumber - lemon.
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Method 3 of 4: Change in eating habits

1. 

   Eat slowly. Most people eat too fast, too much food, and too many calories before realizing they're full. Your brain takes up to 20 minutes to feel full, meaning you need to slow down to eat so that your brain has enough time to tell your body that you are full. And when you are full, you should eat less or stop eating.
   • Mindful eating is a tactic many people use to keep a healthy weight. The simple thing here is you eat when you're hungry and stop when you're full. Your brain will let you know when you're full, provided there's enough time. In addition, you also need to distinguish between real hunger and boredom / habit / emotional hunger.
   • If you don't feel full after a meal, wait a while. Brain chemicals released when you eat or drink take time to convey a feeling of fullness. When these chemicals go up, your hunger will be dispelled; This is why you should stop for a moment after eating and before seeking your next help.

2. 

   Create a favorable environment when eating. Use a fork and fork and sit at the table while eating. Using your hand to pick up food also means you take more food in one go contact. Don't turn on the TV or anything distracting while eating. People who eat while watching TV tend to eat more because they are not focused on what they are doing and the amount of food they are eating.
   • Studies have also shown that people eat less with a small spoon than a large spoon. Another good idea is to keep the food on a smaller plate to look fuller and deceive your mind.

3. 

   Stop eating when you are full. When you are full enough, stop eating and place your utensils and napkins on your plate to signal that you are done. It also signals yourself and those around you that you are not eating.
   • Remember that you don't have to finish your meal when you're full. The feeling of fullness and satisfaction is different from being crammed. You should only eat about 80% full. No one wants to feel upset and upset after eating.

4. 

   Drink water with meals. In many cases, we mistake the feeling of thirst for hunger, resulting in you eating when not needed.When you stay hydrated, you will feel less hungry, and it also helps lighten your skin and smooth your hair. Take occasional sips of water during meals to aid 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 no longer feel hungry, you may actually need water, not food.

5. 

   Control eating out. Going to a restaurant or eating at someone else's house was probably really challenging during the summer. You want to eat, but you do not want to eat inappropriate foods and run the risk of reversing your progress.
   • To avoid overeating while out and about, try eating a few healthy snacks at home before you go. Try a few carrots or an apple. Snacks can curb hunger and keep you awake when choosing what to eat at a restaurant or at a party.
   • Before you start eating, request a take-out box and put the items you didn't eat into the box. If you eat at a friend's house, eat only until you are full and avoid filling a full plate; don't forget the "full stomach, eyes"!
   • Beware of high-fat foods that are disguised as healthy foods. Many salads come with high-fat, high-calorie sauces. Your “healthy looking” salad can contain the same calories as a sandwich if dipped in a rich sauce. You should also be careful with high-calorie foods like bacon and cheese.
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Method 4 of 4: Exercise regularly

1. 

   Include physical activity in your daily schedule. Diet changes and calorie cutting often have a stronger weight loss effect than physical activity, but physical activity (including daily exercise) plays a more important role in maintaining weight loss and avoid gaining weight again. Try to set aside at least 30 minutes a day for physical activity. Record all of these activities, including strength training.
   • Physical activity is not only essential in weight loss, but also helps prevent a number of diseases such as heart disease, high blood pressure and type II diabetes. Furthermore, even with depression and anxiety, you can still enjoy summer thanks to physical activity that eases the symptoms of the disease.

2. 

   Do aerobic exercises. Set aside 150 minutes per week for medium intensity aerobic exercise or 75 minutes for high intensity activities. Note that these are for general guidance only; The amount of exercise needed to lose weight and maintain weight depends on the case. If you're still on a healthy diet and seeing no results, consider increasing your aerobic activity until a weekly weight loss of between 0.5 kg and 1 kg is achieved.
   • Moderate intensity exercise means you can still talk while exercising, even though your heart rate increases and breathing is stronger. Moderate intensity exercises can be brisk walking (at 15 minutes / mile (1.6 km), doing light outdoor chores (rapping leaves, shoveling, mowing grass), slow cycling. , etc ...
   • Vigorous exercise is when you cannot talk during the exercise because you are gasping for breath. High-intensity activities can include running, swimming, jumping rope, high-speed cycling or climbing up the slope, playing competitive sports such as soccer, basketball or rugby.

3. 

   Strengthen your muscles. Strength-strengthening exercise is also essential for weight loss and preventing loss of muscle and bone mass. Strength training can be done through everyday activities like lifting heavy boxes or doing heavy work in the garden. Push-ups, crunches, and straight plank posture are also great exercises that do not require any special equipment or environment, and instead use the weight of your body as a force. You can also use the weight machine or weight training at the gym for strength training. Be sure to focus on all muscle groups when doing strength exercises.
   • If you want to build strength but aren't sure how to build whole body muscle, you can find a personal trainer. Your coach will teach you different types of exercises to strengthen all muscle groups. Although it costs extra, but ensures you will be instructed to practice in the right way and in the right position, helping to reduce the risk of injury.

4. 

   
   
   Consider going to the gym. A great way to stay active during the summer is to go to the gym. Some gyms have special programs for students to encourage movement among young people. There are also other summer specials or discount occasions to encourage those busy and out of town over the summer to return to the gym. Try to find a gym near where you live. You may not be able to stay motivated to go to exercise regularly if the gym is too far away.
   • Gyms also have their own personal trainer; you can ask them for advice and hire guidance. Some gyms also have instructional classes, making your workout richer and affecting many different muscle groups. Many people find that they are more motivated to take practice classes. Another benefit of the gym is that you can make new friends!
   • If you don't like the gym and your own personal trainer, consider joining fitness groups like dance, aerobic, or similar.

5. 

   
   
   Practice at home. You can make use of your free time at home to exercise more without going to the gym all day. Today there are countless tutorials on the internet. There's a range of exercises to choose from, from 10-minute cardio to hip, thigh and leg exercises, you can even join an hour-long yoga class in your own home.
   • For those who do not qualify for the gym, join a sports club, or are afraid to work out in front of many people, working out at home is ideal. The home workout program provides you with fun and quality workouts in a comfortable and private space at home.
   • However, if you follow the instructional videos, remember to practice only what you can and try to keep your posture. If you are injured, no one is there to help you, so be very careful when practicing the movements according to the instructional video. Ideally you should watch the video or read the entire episode before Start exercising to make sure that exercise is comfortable and safe for you.

6. 

   
   
   Go outside. Working out in the gym is not the only way to get active and participate in summer physical activity. Summer usually has many beautiful days, so you have plenty of opportunities to get outside and get active. So you can both enjoy the summer and be able to exercise to lose weight! Some of the great outdoor activities you can enjoy during the summer are:
   • Always MOVING. You should keep your body moving. If your job usually involves sitting in one place, you should pay attention to prioritize climbing stairs, parking a little further and taking advantage of a few laps of walking breaks.
   • Play a sport. Join a summer sports team or invite friends to play soccer, volleyball, basketball and other sports.
   • Go for a brisk walk or jog. Find streets or places with beautiful views near your home for heart-healthy exercises.
   • Cycling. Find bike paths, parks, or easy bike trails to exercise your feet while enjoying the fresh air.
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Advice

• Know that there are times when you can't control it. You can sometimes eat too full of nights. There are times when you spend a day on the beach with too much juice and chips. Don't be disappointed if you miss a step. Tomorrow is always a new day for you to get back on track!

Warning

• Always consult with your doctor before starting any weight loss program including changes in diet and exercise. Keep in touch with your doctor regularly so they can monitor your progress and make sure you stay healthy.