Summer is full of fun things. Parties, swimming, beaches and lots of other fun things make summer the best season of the year! However, in summer there are also many opportunities to enjoy delicious food, which is not a good choice if you are trying to lose weight, such as processed foods such as grilled meats, ice cream, and cold and sweet packaged drinks. The formula for losing weight is really simple: eat fewer calories than the number of calories your body burns. To lose weight drastically in the summer, you need to pay attention to what you eat “at the same time” exercising regularly.
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Method 1 of 4: Preparation for Weight Loss
Step 1. Know a healthy weight for your body type
To determine a healthy target weight for you, use your body mass index (BMI). BMI is an indicator of body fat, which is a person's weight in kilograms (kg) divided by the person's height in meters (m). To find out if your target weight is healthy, determine your desired weight in kilograms and then divide that number in kilograms by your height in meters. Increase or decrease your target weight to fit into a healthy BMI category:
- BMI below 18, 5: underweight
- BMI number 18, 6--24, 9: normal or healthy weight
- BMI score 25--29, 9: overweight (while a BMI above 30 includes obesity)
- While trying to find a healthy weight, be aware that you are setting realistic goals. If you're 45 pounds over your healthy weight and you have a month to go in summer, consider setting a smaller goal that's more likely to be achievable for you.
Step 2. Know how many calories you need to eat and burn
The more calories you cut, the more weight you will lose. However, it is extremely important that you eat more than your Basal Metabolic Rate (BMR), which is the number of calories your body needs to function effectively at rest. This number can be calculated using an online BPM calculator.
In general, don't try to lose more than a pound to a pound per week. Losing a pound to a pound per week is a healthy number for weight loss, and losing more than that is a drastic drop and can result in your body not getting the nutrients it needs. To do this, try to eat 250 calories less than usual and burn an additional 250 calories each day. This ratio will reduce enough calories to lose half a pound per week
Step 3. Understand and track your calorie intake
In summer, you're surrounded by dining opportunities, whether it's a barbecue, a poolside party, an ice cream party, or another summer party. However, if you want to lose weight in the summer, it is important that you reduce the number of calories you eat. As a general rule, weight loss occurs when you burn more calories than you consume.
- To help figure out how many calories you normally eat each day, track your meals for one day by recording the number of calories in each food and drink you consume. The number of calories is written on the food or drink packaging. To find this information on foods that don't have it on the packaging, you can access the USDA Food Database website.
- Pay attention to the amount or portion of food you consume and multiply this number by the number of calories per serving. For example, if you eat 30 chips and each serving is 15 chips, you need to multiply the number of calories by two because this means you eat two servings.
- Once you know how many calories you normally eat, reduce this number by 500-1,000 calories per day in order to lose weight.
Step 4. Create a special diary
In a special book or file, record what you eat, as well as the type and duration of your exercise each day. It's a simple thing but can be a very powerful tool to keep you accountable. These records will help you track your progress and see if you are maintaining a healthy diet and exercise.
- This is a great way to hold yourself accountable and stay on the right track. There are plenty of apps on your phone that have the ability to track your food intake, how much energy you expend, water intake and everything else!
- Often times, we tend to eat snacks between our meals and forget about this snack factor and then think that our dieting efforts are not working. Research shows that most people underestimate up to 25% of the amount of food they consume.
- In addition, many of us think that we have been exercising more and burning more calories than we really are. Use this diary to identify how many calories you burn when you exercise, whether it's running on a treadmill or cycling. If you use a cardio machine at the gym, the number of calories burned is usually calculated and displayed digitally. Be sure to include clear information about yourself beforehand, such as your weight and age, in order to get an accurate calculation. There are also online charts that can help you calculate how many calories you burn while exercising for half an hour or an hour.
- You can also find useful information about your daily habits and check how many calories you consume and burn while exercising. Once you know your better eating habits and patterns, you can begin to spot behavioral problems that could be hindering your development.
Step 5. Get support
Find a partner, whether it's your spouse, friend, or family member, who can join you for an outdoor activity, visit the gym, or join in on a healthy eating plan with you. Having support from people around will make it easier for you to lose weight because your partner is also responsible and will remind you when you face obstacles and difficulties on this journey.
If you can't find a friend or partner to help you on your weight loss journey, use the services of a certified personal trainer or dietitian, who will help you stay responsible and active and adopt a healthy diet. A coach can also be a great supporter. Think creatively about the right support system for you
Step 6. Consult a doctor
You should always consult with your doctor before starting a weight loss program and keep him or her updated on any changes or symptoms you are experiencing, such as constipation due to a new diet or lethargy from not eating enough.
In addition, you also need to consult a doctor if your diet is right, the number of calories and your food is well monitored, and you are exercising but you are not losing weight! This condition can be an indication of a more serious medical condition, such as thyroid disease
Method 2 of 4: Adopting a New Diet
Step 1. Limit alcohol consumption
Research has shown that alcohol can increase appetite and increase the portion of food you consume. Moreover, most types of alcohol, including beer and liquor, have long been shown to be associated with a distended stomach. Wine seems to be the only exception to this. However, you do not need to completely abstain from alcohol consumption. Instead, limit yourself to drinking one to two glasses of wine or clear liquor each day.
- Remember that while focusing on processing the alcohol that enters your body, your liver can't focus on losing fat. To keep your liver focused on fat loss, consider eliminating alcohol altogether and taking liver cleansing supplements to keep your liver in tip-top shape.
- Choose wine and liquor (liquor). One 140g glass of wine or one 28g glass of liquor contains about 100 calories, while a standard-sized (340g) beer contains 150 calories.
- Avoid mixed drinks and typical summer drinks like margaritas and daiquiri, which usually contain a lot of sugar.
- A 2010 study showed that women who drank light to moderate alcohol consumption experienced less weight gain and a reduced risk of being overweight, than women who did not drink alcohol at all, over a 13-year study period..
Step 2. Avoid fast food and processed foods
Most of these foods are high in calories but empty of nutrients. These “high calorie empty nutrients” foods are foods that contain lots of calories (from sugar and/or whole fats) but contain little or no nutrients. Furthermore, many processed or processed foods, such as flour, bread, and white rice, also do not contain B vitamins or other nutritional elements. Many of these contain hydrogenated fats (trans fats) or refined sugars (think corn syrup which is very high in fructose), making these types of foods very unhealthy.
- The types of food and drinks that are most “high in calories and empty of nutrients” in big cities are, for example, tarts, pastries, chips, sweet breads, donuts, soft drinks, energy drinks, fruit drinks, cheese, pizza, ice. cream, bacon, hot dogs, and sausage. You can clearly see how serious this is all summer!
- You can look for healthier versions or better food alternatives than these types of foods/drinks. For example, you can buy a hot dog or low-fat cheese at the supermarket, and opt for a sugar-free soft drink. In other types of food and drinks, such as candy and regular types of soft drinks, the content is "high in calories without nutrients".
- Avoid saturated fats, which are found in many animal products, namely red meat, butter, and lard.
Step 3. Add good fats to your regular menu
Replace bad fats with good fats, although you still need to keep the good fats in moderation in moderation. Unsaturated fats have been clinically proven to help burn body fat, especially around the waist and abdomen. So, just add food ingredients such as avocados, kalamata olives, olive oil, almonds, walnuts, and flax seeds to your daily menu, to help you lose weight.
- Fat is our friend! Healthy fats can fill you up, eliminate cravings, improve joint function, increase hormone production, and more!
- Try to use as many healthier alternatives as possible, such as cooking with olive oil instead of butter, or eating a handful of almonds (10--12 grains) instead of packaged cookies as a snack.
Step 4. Choose lean meats
Meat is a popular food found at summer parties and barbecues. In order to lose weight in the summer, it is important to choose lean or lean meats, with the deepest red color and not processed meats such as hamburgers, hot dogs, sausages, and steaks. Less fatty meat options are turkey, chicken, pork loin, or lean ham steak.
- Remove any visible skin and fat before cooking and eating meat. You can also buy certain types of meat, such as chicken breast or turkey, in skinless cuts.
- You don't have to cut up the meat to get the lean/low-fat portion, but instead make a better choice. For example, when buying ground beef or turkey, choose a portion that has a lean rate of 93% or higher (which means it has a fat content of 7% or less). If you're grilling steaks, choose lean cuts of meat, such as top loin steaks or round steaks.
Step 5. Include more fish in your diet
Try and eat fish at least twice per week. Fish, especially salmon, mackerel, and tuna, are high in omega-3 fatty acids, which are not produced by our bodies but can be obtained from the food we eat. These omega-3 fatty acids help you lose weight.
Fish is also an amazingly rich source of protein and a good choice if you want to avoid fatty meats
Step 6. Choose low-fat dairy products
Choosing low-fat dairy products will help reduce the amount of saturated fat you consume, and thus help you lose weight (because saturated fat can make you gain weight).
- Buy milk and cottage cheese with 1% fat or less. Choose low-fat or nonfat yogurt.
- When buying cheese, choose hard cheeses that are low in fat, such as cheddar or parmesan. Avoid types of cheese that are soft and sticky.
Step 7. Eat more whole grains
Whole grains are full of fiber and minerals that are essential for a healthy weight. After all, oats make you feel full.
- Eat 100% whole wheat bread instead of plain white or whole wheat bread, brown rice instead of white rice, and whole wheat pasta instead of white pasta.
- Eat more oats such as steel cut oats, old-fashioned oats, or even fast food oats.
Step 8. Eat more fruits and vegetables
Fruits and vegetables are an important part of your nutritional diet, as they are low in calories and full of essential vitamins, nutrients, and minerals. Adding more fruits and vegetables will help you lose weight and make you healthier in the long run, as these foods are rich in fiber and can help you feel full longer and prevent you from overeating. Plus, a wide variety of fruits and vegetables are available in the summer, making them easy to add to your diet and usually inexpensive.
- Children 9 years and older and adults should consume 1.5 to 2 cups of fruit and 2.5 to 3 cups of vegetables daily. A good way to achieve these recommended servings is to make sure each item on your plate has 2/3 servings of fresh vegetables or fruit.
- Try to choose foods that are colorful. Make sure that your food menu has lots of color. The best way to do this is to add plenty of fresh food, from eggplant to beets, from kale leaves to yellow peppers. These colors usually help you eat more fresh food and also the food will look delicious and attractive!
- One way to add more fruits and vegetables to your diet while enjoying the foods you love is to add or “hide” vegetables on your plate. Researchers have found that adding pureed vegetables to your plate (for example, mashed cauliflower on a macaroni cheese menu) helps people eat a few hundred "fewer" calories on your plate. Vegetables do make your plate look very full, but they contain very few calories.
Step 9. Eat foods that contain lots of water
Research shows that people who eat foods that contain lots of water lose weight more easily. The water content in food helps to keep you full so you tend to eat less. Unsurprisingly, foods with a high water content are fruits and vegetables, so this means that once a row two or three islands are crossed!
- Watermelon and strawberries contain 92% water per portion/serving. Other fruits that have a high water content include grapefruit, melon, and peach. But remember, many fruits are also high in sugar, so try to limit the portion of fruit you eat each day.
- In the vegetable group, cucumber and lettuce have a high water content of 96%. Zucchini, radishes, and celery have a water content of 95%.
Step 10. Stay hydrated
Keeping your body hydrated in the summer is important. With a higher temperature and more physical activity, your body needs more water because of the sweat that comes out. Drinking water can reduce weight in women. While the exact mechanism by which water helps with weight loss is still unknown, it is possible that the phenomenon of drinking water to lose weight occurs because drinking lots of water keeps you full longer and gives your body energy while keeping your body water supply in order to burn fat efficiently. Drink the recommended portion of water, which is 13 glasses a day for men and 9 glasses a day for women, to help you lose weight in the summer. If you're having a hard time drinking water, you can also stay hydrated while keeping your body's nutrients in check in other fun summer ways, such as:
- Make smoothies. The perfect way to make a smoothie is to fill half the container with vegetables (like spinach or kale), then fill the other half with fruit (bananas, berries, mangoes, etc.). Additionally, add some type of nutrient boost (such as flaxseed, chia seeds, or almonds), and pour over 1 cup of a liquid beverage (such as water, 1% fat milk, almond juice, or soy juice). Turn on the blender until all the ingredients are a smooth mixture.
- Make your own ice lolly. Homemade ice lolly is a great way to stay hydrated and cool off in the heat of summer. Ice lolly can be made in the same way as a smoothie, then poured into ice lolly molds and frozen overnight. Another healthy and refreshing way is to make ice pops in a ratio of half water and half fresh fruit juice (not fruit juice cocktails or other processed drinks, which will add sugar content to make it difficult for you to lose weight). Freeze overnight.
- Make infused water (water with the taste of soaking fruit or vegetables). Infused water is a great way to add flavor to your water and make it taste better if you don't like drinking plain fresh water. This drink is made by submerging pieces of fruit and vegetables in water for at least 30 minutes, until the flavors soak into the water. Some popular combinations include raspberry-lemon, strawberry-kiwi, and cucumber-lime.
Method 3 of 4: Changing Eating Habits
Step 1. Eat slowly
Most people eat too fast and put too much food and calories into the body before realizing that they are actually full. Your brain takes about 20 minutes to express a feeling of fullness, so don't eat too much just yet, because you need to wait for your brain to communicate the message that you are full. Also, remember that feeling full usually means that you eat less or stop eating.
- Mindful eating is a tactic many people use to maintain a healthy weight. This tactic means you eat only when you are really hungry and stop when you are full. The brain will tell you when your body is full, as long as you give it time to process and convey this satiety message. Also, distinguish between real hunger and boredom/habitual/emotional hunger.
- If you don't feel full immediately after eating, wait. Fluid in your brain flows when you eat or drink and takes time to rise and communicate a feeling of fullness. As the fluid builds up, your hunger dissipates, and this is why you should pause after eating and before starting your second serving.
Step 2. Create a supportive environment for eating
Use cutlery and sit at the table while eating. Eating with your hands allows you to put more food in your mouth in one “mouthful”. Don't turn on the television or do anything to distract yourself from the food. Usually, people who eat in front of the television tend to eat more because they are not focused on what eating activities they are doing and how many portions of food they are eating.
Research shows that people who eat on larger utensils will eat less than those who eat on smaller utensils. Another good idea is to put your food on smaller plates to make the plate look full and trick your mind
Step 3. Stop eating when you are full
When your hunger is satisfied and you feel comfortable after eating, stop eating and place your utensils and napkins on your plate as a sign that you have finished eating. As well as serving as a signal to those around you, it also serves as a similar sign to your own thoughts.
Remember, you don't have to eat all of your food at once if you're already full. Satisfaction and fullness are different from satiety. Eat until you feel 80% full. You should not feel full or have an upset stomach after eating
Step 4. Drink water while eating
Often times, we misunderstand thirst and think of it as hunger, so we eat when we don't need to. By keeping your body hydrated, you will feel less hungry, while achieving brighter skin and shinier hair. Drink water when you eat, to ensure your digestion is working properly and help your body feel full.
If you're not sure how hungry you are, try drinking a glass of water and waiting for a few minutes. If you don't feel hungry anymore, it means your body actually only needs water, not food
Step 5. Try eating out
Eating out in a restaurant or at someone else's house in the summer can be a tough challenge. You want to eat, but you also don't want to eat the wrong foods and interfere with your healthy diet.
- To avoid overeating, eat healthy snacks at home beforehand. Try eating carrots and hummus, or apples. A pre-meal snack will curb your hunger and keep your mind clear while choosing healthy meals at parties, barbecues, or restaurants.
- At the start of the meal, ask for a box or bag of food, and put what you don't want to eat in the container. If you're visiting a friend's house, eat until you're full and avoid putting too much food on your plate. Not all the food you see has to go into your stomach!
- Be wary of foods that look healthy but are fattening. Many types of salads are topped with fattening herbs and loaded with calories. A salad that appears to be a “healthy choice” may contain as many calories as a hamburger when topped with herbs. Also watch out for high-calorie additives, such as bacon and cheese.
Method 4 of 4: Exercise Regularly
Step 1. Do physical activity as part of your routine
Although changing your diet and reducing calories will have a stronger impact on weight loss than just physical activity, daily activities (including regular exercise) will have a better effect on keeping the weight you've already lost and preventing weight gain from coming back.. Aim for at least 30 minutes each day of physical activity. Keep a record of all these activities, including the strength training you do.
Physical activity is not only important for weight loss but also helps prevent many diseases and medical disorders, such as cardiovascular disease, high blood pressure, and type II diabetes. Exercise can also reduce symptoms of depression or anxiety, which can make summers more enjoyable for people with both conditions
Step 2. Do some aerobic activity
Do 150 minutes of moderate-intensity aerobic exercise each week or 75 minutes of high-intensity aerobic exercise each week. Note that this is only a guide, and the right intensity, duration, and frequency of physical activity to lose and maintain weight varies from person to person. If you're not experiencing significant results in weight loss (while still maintaining a healthy diet), consider increasing your aerobic activity until you've lost half to a pound of body weight per week.
- Moderate-intensity exercise means that you can still talk while doing the activity, even if your heart rate increases and your breathing becomes increasingly labored. Examples of activities are brisk walking (at a speed of about 6.4 km/h), gardening or other light work outside the home (sweeping leaves, digging snow, trimming plants), cycling at a moderate pace, etc.
- High-intensity exercise means you're gasping for air and it's hard to talk while you're doing it. Examples include running, alternating swimming, jumping rope, cycling at high speed or while climbing, competitive sports such as soccer or basketball, and other similar activities.
Step 3. Do strength training
Strength training is also important for weight loss and preventing loss of muscle and bone mass. Strength training can be done in daily activities, for example by lifting boxes or heavy shopping items, and gardening or doing other similar work with heavy intensity. Push ups, sit ups, and floor exercises are also great sports that do not require special tools or environments and only require your own body weight as a tool or means of exercise. You can also use a weight machine or do weight training at the gym for strength training. Make sure that you focus on each muscle group when doing strength training.
If you're interested in strength training but aren't sure how to build muscle in all areas of your body, consider hiring a personal trainer, who can guide you through different types of exercise to strengthen each muscle group. You do need to pay extra to hire the services of a personal trainer, but this can ensure that you are doing the exercise correctly and appropriately, in order to reduce the risk of injury
Step 4. Consider joining a gym member
Joining a gym is a great way to stay active in the summer. Some gyms even have special promotional packages for students, as part of a campaign to encourage young people to stay active. In addition, there are also many promotional packages or special summer discounts, so that many people join the fitness center, because usually many people are busy or traveling and vacationing out of town in the summer. Look for the nearest fitness center. If it's too far from where you live, you won't be motivated to come regularly.
- The fitness center also has a personal trainer available for consultation and can be hired. Some gyms also have exercise classes that can help you vary your sporting activities and work different muscle groups. Some people also tend to feel more motivated to join exercise classes than to exercise alone. Plus, an added benefit of the fitness center is making new friends!
- If your personal trainer and gym don't suit your preferences, consider the types of sports activities you can do in groups, such as dancing, aerobics, and other group physical activities.
Step 5. Do exercise at home
You can also exercise without going to the gym, by doing it at home. With the great development of internet technology, now many sports videos are available online. You can do any type of exercise, from ten minutes of cardio, hip, thigh, and leg exercises to taking an hour-long online yoga class right in your home.
- Working out at home is ideal for those who can't afford the cost of a gym or sports club membership, or those who don't feel comfortable exercising in public. Working out at home allows you to get class-level activity guides from the gym while doing it at home comfortably and freely.
- However, keep in mind that if you exercise following video guidelines, you should still perform the movement to the best of your ability, and try to maintain the correct position. Be aware that exercising on your own with online guidance means that if you get injured, there is no help from a coach for you. That's why, be careful when doing any physical activity with online video guide. It's a good idea to watch the video or read the exercise program "before" doing it, to make sure it's something you really want to do and is safe to do.
Step 6. Go outside
Working out at the gym isn't the only way to stay active and physically active in the summer. With the sunny weather in summer, there are plenty of opportunities to go outside and do some physical activity in the great outdoors. That way, you can enjoy the hot summer weather while making weight loss efforts! Here are some fun outdoor activities you can do in the summer:
- Remember to MOVE. Keep moving your body. If you have a job that keeps your body mostly still in one place, try to get up and down stairs, park your car far away, and walk around the work area during breaks.
- Play sports games. Join a summer sports league or find friends to play soccer, volleyball, basketball, baseball, and more.
- Go for a brisk walk, jog, or run. Find a running track or scenic area in your neighborhood to do some jogging or brisk walking and build your cardiovascular strength.
- Cycling. Look for bike paths, outdoor parking, or safe cycling streets in your neighborhood, exercising your legs while cycling in the fresh air.
