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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 35 references cited in this article that you can see at the bottom of the page.
This article has been viewed 2,967 times.
Summer is full of fun! Parties, swimming, beaches and the like make summer the most enjoyable of the year! But summer is also the season to consume foods that are delicious but not so good if you are trying to lose weight, such as processed meats for baking, ice cream and sugary cold drinks. Your weight loss plan can be successful with one simple rule: fewer calories eaten than burned. To lose a lot of weight in the summer, you need to be careful with your food and actively exercise regularly. [1] X Trusted Source Centers for Disease Contrp and Prevention Go to source
Steps
Prepare for weight loss
- A BMI below 18.5 is considered underweight.
- A BMI of 18.5-24.9 is normal or healthy.
- A BMI between 25-29.9 is considered overweight, a BMI above 30 is considered obese.
- Besides figuring out a healthy weight, you also need to think about reality. If summer is only a month away and you still have to lose nearly 50 pounds to reach your desired weight, you may need to consider setting a smaller, more achievable goal.
- In general, you should not lose more than 0.5 kg to 1 kg per week. Losing 0.5 kg to 1 kg per week 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 250 calories each day and burn an extra 250 calories. This ratio will reduce the amount of calories needed to lose 0.5 kg per week. [3] X Research Sources
- To find out your normal daily calorie intake, you need to keep track of your food intake for a day by recording the calorie intake of all food or drink. Calories are listed on the food label on the back of the package. For foods without a label, you can find information on the calorie value of certain foods on the internet through United States Department of Agriculture (USDA) data. [4] X Research Sources
- Pay attention to the number of servings you eat and multiply this number by the number of calories in each serving. For example, if you eat 30 chips and a serving consists of 15 pieces, you need to multiply the calorie number by 2, since you ate 2 servings.
- Once you figure out how many calories you normally eat, cut back 500-1,000 calories per day to lose weight.
- This is a great way to hold yourself accountable and stay on track. Many smartphone apps track food intake, energy consumption, water intake and more!
- We often don’t take into account the snacking between meals and assume that our diets are not working. Studies have shown that most people underestimate the amount of food they eat 25% less than it actually is. [7] X Linda Ojeda Research Source , Safe Dieting For Teens. Second Edition (2008), p. 34
- Besides, many of us think we burn more calories than we actually do. [8] X Research Source You can use a diary to determine how many calories are burned through exercise – whether running on a treadmill or riding a bike. If you use a cardio machine at the gym, the calories will usually be calculated and displayed on the screen. Remember to enter metrics like your weight and age to get the correct numbers. There are also online charts that can help you know how many calories burned in half an hour or an hour for some exercises.
- Through the diary, you can also get useful information about your daily habits and check the reality of how many calories you actually take in and how many calories are burned through exercise. Once you have a better understanding of your habits, you can begin to address the behaviors that are hindering your progress.
- If you can’t find a companion or supporter on your weight loss journey, you can use the services of a personal trainer or dietitian to help you stay responsible, active, and eat healthy. Coaches can be a great source of support. Think openly about the support system!
- In addition, you should also ask your doctor if your weight is not falling even though you have followed the right plan such as eating well, monitoring calorie intake and being careful with what you eat and exercising regularly. This could be a sign of a more serious underlying condition, such as thyroid disease.
Change your diet
- 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] X Research Source
- 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] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source
- Avoid saturated fats, such as those from animals such as red meat, butter and lard.
- 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.
- 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.
- Fish is also a good source of protein and is a good choice if you’re looking for an alternative to high-fat meat.
- 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 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.
- 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] X Research Source
- 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] X Research Sources Vegetables only increase the volume of the dish, but the added calories are negligible.
- 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] X Trusted Source University of Kentucky Cplege of Agriculture, Food, and Environment Go to source
- As for vegetables, cucumbers and salads have the highest water content, about 96%. Pumpkin, radish and celery are about 95% water.
- 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.
Change your eating habits
- 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.
- 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] X Research Source
- 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] X Research Sources
- 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] X Research Source
- 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] X Trusted Source Mayo Clinic Go to Source
Exercise regularly
- 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] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- 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.
- 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.
- 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] X Trusted Source National Health Service (UK) Go to Source
- If you don’t like gyms and personal trainers, you might consider joining fitness groups like dance, aerobics, or the like.
- 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.
- ALWAYS ACTIVE. You should keep your body moving. If your job often involves sitting in one place, you need to prioritize climbing the stairs, park a little further, and take advantage of breaks to take a few laps.
- Play a sport. Join a summer sports team or invite friends to play soccer, volleyball, basketball, and other sports.
- Take a brisk walk or jog. Find trails or scenic places near your home to do cardio exercises.
- Cycling. Find bike paths, parks, or easy cycling paths to exercise your legs while enjoying the fresh air.
Advice
- Know that there are times when you just can’t control yourself. Maybe you sometimes eat too much at night. There are also 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 to get you back on track!
Warning
- Always consult your doctor before starting any weight loss program that includes changes to your diet and exercise regimen. Communicate with your doctor regularly so they can monitor your progress and ensure you stay healthy.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 35 references cited in this article that you can see at the bottom of the page.
This article has been viewed 2,967 times.
Summer is full of fun! Parties, swimming, beaches and the like make summer the most enjoyable of the year! But summer is also the season to consume foods that are delicious but not so good if you are trying to lose weight, such as processed meats for baking, ice cream and sugary cold drinks. Your weight loss plan can be successful with one simple rule: fewer calories eaten than burned. To lose a lot of weight in the summer, you need to be careful with your food and actively exercise regularly. [1] X Trusted Source Centers for Disease Contrp and Prevention Go to source
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