1, common sense of losing weight in summer
(1) Weighing in the morning
Weigh yourself every morning to see if you ate too much yesterday, and you can also adjust your daily diet according to your weight changes.
(2) Develop a diet to lose weight
Before you lose weight in summer, you can make a healthy and nutritious diet according to your actual situation to ensure the diversity and nutrition of the diet, so that you will not get bored quickly, but also implement it in an orderly way to lose weight better.
(3) Reduce calorie intake
The most important thing to lose weight is to control calorie intake. When you eat more calories than you do, you will naturally get fat. If you want to lose weight in summer, you can reduce some food calories every meal, which is also helpful to lose weight.
(4) Eat beans in moderation
The seeds of leguminous plants contain mineral chromium, which can help insulin regulate the body's sugar metabolism and prevent it from being converted into fat. You can eat beans or coarse grains in moderation every day, such as brown rice and oats, and you can supplement chromium in moderation.
(5) Increase the intake of fiber fruits and vegetables.
Fruits, vegetables and coarse grains are all foods rich in dietary fiber, which can not only enhance satiety, but also have relatively low calories. During weight loss, pay attention to increasing the intake of some fiber fruits and vegetables appropriately, which can play a better weight loss effect.
(6) Add appropriate protein.
Food consumption in protein takes a long time, which can bring people a lasting satiety, make people less likely to feel hungry and reduce the calorie intake of other foods. Moreover, protein can inhibit the secretion of hormones that promote fat production and help reduce fat production.
(7) Proper diet
In the time between meals, you can add meals appropriately to help reduce hunger. You won't eat too much in the next meal. You can eat nuts, low-calorie fruits, milk, yogurt and other foods.
(8) Drink tea after meals 1 hour.
Drinking a cup of tea after meals 1 hour can effectively stimulate gastric acid secretion and affect fat absorption, reduce fat accumulation and prevent obesity.
(9) Appropriate physical exercise
Although the temperature is too high and the weather is hot in summer, many people don't like sports. But in summer, exercise is the fastest way to lose weight, which can consume a lot of calories in the body and accelerate the burning of fat. Aerobic exercise 3-5 times a week can make you see the effect of losing weight faster.
2. What do you eat to lose weight in summer?
(1) Momordica charantia reduces pathogenic fire and detoxifies.
Bitter gourd is rich in bittersweet, although it tastes bitter, but the effect of detoxification and reducing fire is very significant. Moreover, bitter gourd is rich in vitamin C and low in fat and sugar, which is very suitable for people who lose weight. Bitter gourd is sweet and flat, and its dietary fiber can delay fat absorption; Vitamin c can accelerate fat metabolism. At the same time, a small amount of organic acids contained in bitter gourd can not only promote the absorption of calcium and phosphorus, but also protect vitamin C from decomposition, effectively promoting the absorption of protein and lipids. The reason why bitter gourd has excellent weight loss effect is mainly because of its low calorie, which can promote gastrointestinal peristalsis and has excellent effect of detoxification and slimming.
(2) Chinese cabbage inhibits fat absorption.
Cabbage is low in calories, which can effectively enhance satiety, and no matter how much you eat, there will be no excess calories. Moreover, Chinese cabbage contains vitamin U, which can effectively inhibit fat absorption and quickly eliminate toxins in the body; Vitamin C in Chinese cabbage can effectively enhance immunity, prevent cardiovascular diseases, cooperate with special physiologically active proteins, and help skin wounds heal, which has excellent beauty and skin care effects. At the same time, cabbage also contains ingredients that can promote insulin secretion, which helps to control the rise of blood sugar and prevent diabetes.
(3) Carrots nourish blood and detoxify.
Carrots are rich in plant fiber, which can accelerate intestinal peristalsis, not only achieve the purpose of benefiting diaphragm and widening intestine, but also prevent cancer. In addition, carrots contain hypoglycemic substances, and quercetin and kaempferol in carrots have the effect of lowering blood lipid. Therefore, eating carrots in summer can not only nourish blood and detoxify, strengthen the spleen and stomach, but also accelerate the elimination of mercury ions in the body and prevent diabetes.
(4) Auricularia auricula can clear stomach and relax bowels.
Auricularia auricula is considered as a scavenger of the stomach. The keratin contained in it can absorb all the residual dust and impurities in the human digestive system, thus clearing the stomach and cleaning the intestines. At the same time, auricularia auricula can help digest fibrous substances in the human body. Besides clearing stomach and intestines, it can also detoxify, stop bleeding and treat constipation.
(5) Apples reduce heat energy.
Apple is a kind of fruit containing a lot of water and cellulose, rich in mineral elements, carbohydrates and carotene, vitamin B 1, vitamin B2, nicotinic acid, protein and other nutrients, with low calories. One 145g apple, with only 80g calories and no fat, is an ideal diet food. But it should be noted that eating apples can quickly achieve the goal of losing weight. However, eating too much is easy to cause anorexia. It is best to use apples as an auxiliary diet food and control the daily dietary calories within 1200 calories to achieve the ideal slimming effect.
(6) Mango can resolve phlegm, strengthen spleen and stomach.
Vitamin C in mango is much higher than that in common fruits. Eating mango regularly in summer can not only eliminate phlegm, strengthen spleen and stomach, but also increase gastrointestinal peristalsis, shorten the retention time of feces in colon and play a good detoxification effect. Moreover, eating mango can effectively reduce cholesterol and triglycerides, and has the effect of preventing and treating cardiovascular diseases.