1, how do lazy people lose weight in summer
1, reasonable diet and nutrition
Many friends who lose weight will choose to be vegetarian or not eat some high-fat foods when they lose weight. In fact, this method can not effectively lose weight.
Because vegetarian food such as vegetables and grains is indeed lower in calories than meat food with the same weight, there are also many high-calorie foods in vegetarian food. In addition, the human body needs balanced nutrition, and often eating vegetarian dishes instead of meat dishes will lead to malnutrition and vitamin deficiency. Fatty foods are not easy to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. Therefore, reasonable collocation and comprehensive nutrition are the key points.
2, a cup of warm water or a bowl of soup before meals.
It can not only properly fill the stomach, increase satiety and reduce appetite, but also warm the stomach, accelerate metabolism, promote digestion after meals, and improve detoxification and constipation.
However, it is worth noting that cold boiled water or soup should be avoided as much as possible, because cold liquid food will cause a sharp drop in body temperature and even slow down metabolism, especially for friends with cold constitution, and cold liquid food will have an impact on constitution.
3. Don't cut calories excessively.
This is a lazy fast weight loss method that everyone must pay attention to. Because the energy required by our body itself is likely to have a value, if the calorie intake is too low, it will be difficult to ensure the normal metabolic function and daily weight of our body.
If you suddenly reduce 1000 calories from your diet, your basal metabolic rate, that is, the number of calories your body needs to maintain basic physiological functions such as normal breathing and heartbeat, will automatically decrease, because your body will mistakenly think that you are hungry at this moment and need to be balanced. Not only can you not consume more calories, but it will affect the normal operation of your body functions.
Step 4 choose "coarse" carbohydrates
Too fine carbohydrate foods, such as white bread and rice, will produce a lot of insulin, promote fat storage, and may also reduce metabolism. Therefore, it is recommended to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains."
5. Eat more protein.
Studies have shown that taking enough protein can increase the metabolic rate and make us consume 150-200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body, so you need to consume more energy to digest and absorb them. Of course, this does not mean that we should only rely on a high-protein diet. It is enough to ensure that 10%- 15% of the daily heat comes from protein.
2. What do you eat to lose weight in summer?
1. egg
Eggs are the perfect breakfast choice rich in high-quality protein. The study found that women who eat an egg for breakfast every day can reduce their calorie intake by 36%. This is because the rich protein in eggs can not only help you feel full, but also keep your blood sugar level stable and reduce your appetite.
2. Green tea
Green tea not only contains caffeine which helps to lose weight, but also contains catechins, which are important nutrients to accelerate metabolism and fat burning. Studies have shown that drinking 1 cup of green tea after meals can achieve a more ideal weight loss effect. Drinking green tea after meals is not only the key to accelerating fat burning, but also can help improve your intestinal system!
clear soup
Even the simplest clear soup can help you reduce your hunger, thus reducing your food intake. Drinking a bowl of clear soup before meals is not only a good habit of healthy eating, but also an important step to help you reduce your calorie intake. Of course, it is best not to choose broth with too high heat!
4. beans
Beans are one of your good friends to lose weight. They contain a digestive hormone that can suppress appetite, and are very ideal diet foods. Beans contain a lot of protein and cellulose, which are important substances to increase satiety. In addition, eating beans can also help you promote gastrointestinal peristalsis and help detoxify and lose weight.
5. Olive oil
Olive oil is rich in unsaturated fat, which can help you burn calories and reduce the intake of unhealthy fat. Olive oil is the protagonist of the famous Mediterranean diet. Replacing other vegetable oils with olive oil is a very effective way to reduce fat intake.
6.grapefruit
Studies have shown that eating two grapefruit a day can achieve better weight loss. This is because grapefruit contains chemicals that can lower insulin levels, which forces fat in your body to be converted into energy instead of loose fat.
7.nuts
Nuts are high-fat foods, but the fat contained in them is mainly healthy unsaturated fat, which can help you burn calories faster. In addition, the omega-3 fatty acids contained in nuts are not only beneficial to human health, but also help you burn calories faster! Eating nuts between meals can effectively increase satiety and reduce the intake of other foods.
3, the taboo of losing weight in summer
1. Do not eat ice products to relieve summer heat.
It is hot in summer and sunny in August. At this time, you will crave for a cold drink, but be aware that drinking too many iced drinks will lead to obesity. If you want to lose weight, you must try your best to control it. Popsicles on the market have a high sugar content, and the heat is naturally amazing. If you have to eat, you should choose something with less sugar and too many calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
2. It is forbidden to stay in the air-conditioned room.
Many people like to stay in air-conditioned rooms in summer, so you should pay attention. Air conditioning and air conditioning are obstacles to losing weight. Air conditioning keeps us in a constant temperature environment, so we don't have to adjust the heat in our bodies. But if the temperature is very low, our body will automatically consume fat to keep warm. People who use air conditioners are more likely to be obese because their heat regulation mechanism is blocked.
It is forbidden to take fruit as dinner.
In hot August, appetite will drop. At this time, some people will start to choose to eat more fruits for dinner, which is wrong. Some fruits in summer have high sugar content. Once overdosed, it will definitely affect the weight loss plan in summer.
4. It is forbidden to use mineral water instead of boiled water.
The hot weather has set off a trend of drinking mineral water. Recently, however, Dutch scientists have analyzed bottled mineral water and found that mineral water is more susceptible to pollution by dangerous microorganisms and bacteria. Although these bacteria may not pose a great threat to the health of healthy people, for people with weak immunity, the bacteria in bottled mineral water may pose considerable danger, and for you who are losing weight, your health is even more unacceptable.
5. Don't stay up late
In summer, everyone has more activities at night, but remember to be moderate and don't sleep too late, otherwise you may get twice the result with half the effort.
6. No sweat
Many people think that sweating can help detoxify and help to lose weight, thus increasing sweating through exercise and other means. Summer is very hot, you will sweat a lot, but at the same time, you will lose a lot of salt in your body. If it is not replenished in time, symptoms such as dizziness, nausea and fatigue may occur. Drinking light salt water in summer, especially in hot weather, is of great benefit to human body. The amount of salt should not be too much, and it is generally appropriate to be around 0.2%-0.5%. Potassium is also excreted with sweat, so after sweating a lot, you can drink tea to supplement potassium.