Summer brings joy and fun with it: parties, swimming pools and beaches make this season one of the most beautiful times of the year! However, there is no shortage of opportunities to eat dishes that, although delicious, are not recommended for those trying to lose weight - think, for example, of sausages during grilling, ice cream and cold drinks full of sugars. You can summarize weight loss in one formula: take in fewer calories than you burn. To lose a lot of pounds during the summer, you need to be careful what you eat and stay active.
Steps
Part 1 of 4: Prepare to Lose Weight
Step 1. Find out the right weight for your build
To determine how many pounds you can lose without neglecting your health, use the body mass index (BMI) to keep the risk of developing chronic diseases under control. The BMI is based on a mathematical formula that divides weight in kilograms (kg) by height in square meters (m²). Identify the weight you would like to achieve and divide it by your height in square meters to see if it is within the norm. You can also use a special calculator, like the one on this website. Increase or decrease the pounds to lose based on the result obtained:
- If the BMI is below 18.5, it is considered underweight;
- If the BMI is between 18, 5 and 24, 9, it is equivalent to a normal weight;
- If the BMI goes from 25 to 29, 9, it is considered overweight, while if it is greater than 30 it corresponds to obesity.
- In addition to identifying your ideal weight, also take into account the reality of the facts. If you weigh 45 kg more than you should just a month away from summer, consider setting a less demanding and easier to achieve goal.
Step 2. Find out how many calories to take in and burn
The more calories you reduce, the more weight you will lose. However, you shouldn't eat less than your basal metabolic rate, which is the calories your body consumes in a day to function properly at rest. It can be calculated using a dedicated online calculator.
In general, avoid losing more than 1/2 to 1 kg per week. If you stay within this range, you can lose weight healthily, otherwise you risk making too drastic changes that prevent your body from getting what it needs. Therefore, try cutting out 250 calories and burning 250 more per day. This will create a calorie deficit that will allow you to lose half a kilo per week
Step 3. Calculate and track your calorie intake
During the summer there is no shortage of opportunities to party and revel, whether it's barbecues with friends, pool parties, post-dinner in an ice cream parlor or wedding receptions. However, if you want to lose weight, it is important to reduce your calorie intake. As a general rule, you lose weight when you burn more calories than you consume.
- To find out how many calories you put into your body each day, check your daily diet by noting the number of calories contained in the foods and drinks you consume. Generally, they are listed on the back of the packages. If not, search the Internet for a calorie table like the one on this website.
- Count how many servings you consume and multiply them by the number of calories per serving. For example, if you eat two servings of chips where one serving equals 15 chips, you need to multiply the calorie index by one serving by two.
- Once you have calculated how many calories you normally consume, reduce this number by 500-1000 calories per day to lose weight.
Step 4. Keep a journal
Write down what you eat, but also how much you move and what kind of activity you do each day. It's a simple but effective ploy to keep you motivated. It will help you track your progress, see if you are following your diet and training program.
- This is a great way to stick to your commitment to yourself and to avoid getting discouraged. There are many smartphone applications that allow you to track your food consumption, energy expenditure, fluid intake and much more!
- Often we do not pay attention to the snacks that we allow ourselves between meals, thinking instead that, if we do not lose weight, it is the fault of our diet. According to some studies, most people underestimate the amount of food they eat by 25%.
- Additionally, many of us think we are more active and burn more calories than we actually do. Use your diary to determine how many calories you burn when exercising, whether it's running on the treadmill or going out on a bike. If you use cardio equipment in the gym, usually the calorie expenditure is calculated and indicated on the display. Make sure you enter your details, including weight and age, for the calculation to be accurate. You can also find some graphs on the internet that show you how many calories you can burn in 30-60 minutes of certain exercises.
- It also tries to gain useful information from observing your daily habits and understanding how many calories you actually consume by eating and how many you burn when exercising. Once you have a clearer idea of your eating and behavioral patterns, you can begin to address the issues that are preventing you from losing weight.
Step 5. Seek support
Whether it's your partner, friend or family member, find someone eager to follow you during your outdoor activities, at the gym or in adopting a healthier diet. His participation will be an aid to lose weight because it will encourage you to keep faith with the commitment you have made and will be a shoulder to lean on when you encounter obstacles and difficulties along your path.
If you can't find anyone to share your goal with, talk to a personal trainer or dietician to stay motivated, stay active, and eat healthy. An instructor can also be a source of stimulation. Look for your support network outside the usual schemes
Step 6. See your doctor
Always consult your doctor before starting any type of sport and / or weight loss diet. Don't underestimate his opinion even when you start out and keep him updated on any changes or symptoms you may notice, such as constipation due to the new diet plan or lethargy caused by food restrictions.
See your doctor even if you don't notice any improvement while eating well, keeping your calorie intake under control, paying attention to what you eat and exercising. This situation could be a symptom of an underlying condition, such as a thyroid disorder
Part 2 of 4: Changing Your Diet
Step 1. Limit your alcohol consumption
According to research, alcohol increases appetite and food consumption. Also, whether it's beer or liquor, it promotes the accumulation of subcutaneous abdominal fat (wine seems to be an exception). However, it is not necessary to eliminate it completely, but it is enough to limit its intake. Men should not drink more than two drinks per day, while women should not exceed the daily unit. One drink is equivalent to 350ml of beer, 150ml of wine and 45ml of liqueur.
- Remember that the liver cannot metabolize fat when it is busy working off alcohol. To help him focus on eliminating fat, eliminate alcohol altogether and take a supplement to cleanse this organ and keep it in tip-top shape.
- Limit your consumption of wine and spirits: 150ml of wine or 30ml of liqueur contain about 100 calories, while a 350ml beer contains 150.
- Avoid high-sugar cocktails and long drinks, such as margaritas and daiquiris.
- According to a 2010 study, women who consume light or moderate amounts of alcohol do not gain excess weight and are at a lower risk of being overweight over a 13-year period than non-drinkers.
Step 2. Avoid ready-to-eat and processed foods
Most of them contain empty calories - calories provided by nutrient-poor or nutrient-deficient foods. Additionally, many processed and refined foods, such as white bread and rice, do not even contain the B vitamins and other nutrients. They are also often composed of partially hydrogenated fats (trans fats) or refined sugars (such as high fructose corn syrup), which are harmful to health.
- Foods and drinks that contain more empty calories are cakes, cookies, chips, pastries, donuts, sodas, energy drinks, juices, cheese, pizza, ice cream, sausages, hot dogs, and sausages. It's a big deal especially in the summer!
- Healthier alternatives can sometimes be found. For example, you can buy hot dogs and low-fat cheeses or drink sugar-free drinks. In all other foods in the candy and soda category, be aware that they contain only empty calories.
- Avoid saturated fats, such as those found in animal products, such as red meat, butter, and lard.
Step 3. Add healthy fats to your diet
Replace harmful fats with healthy ones, but always remember to consume them in moderation. Monounsaturated fats have been clinically proven to help burn fat, especially in the abdominal area. So, opt for avocado, Calamata olives, olive oil, almonds, walnuts, and flax seeds to promote weight loss.
- Fats are your allies! Healthy ones can foster a sense of satiety, eliminate the irrepressible urge to eat, improve joint pain, promote hormone production and much more!
- Prioritize healthy alternatives when you can: for example, olive oil instead of butter in the kitchen or, when you want to snack, a small handful of 10-12 almonds instead of prepackaged cookies.
Step 4. Go for lean meats
Meat is the main course in barbecues and summer parties. To lose weight during the summer, it is important to choose low-fat meats, discarding most red and processed ones, such as burgers, hot dogs, sausages and steaks. Leaner alternatives include turkey, chicken, pork loin, and tenderloin of beef.
- Remove skin and visible fat before cooking and eating. You can also buy skinless meats, such as chicken or turkey breast.
- It is not necessary to eliminate all red meat when a choice can be made. For example, if you need to buy ground beef or turkey, buy cuts that contain no more than 7% fat. If you are cooking a steak, choose a leaner one, such as sirloin or rump.
Step 5. Increase your fish consumption
Try to eat fish at least twice a week. Salmon, mackerel and tuna are particularly rich in omega-3 fatty acids that the body is forced to consume through food because it is unable to produce them. In addition, they are substances that help you lose weight.
Fish is also an excellent source of protein and an excellent choice for those planning to gradually eliminate fatty meats
Step 6. Choose low-fat dairy products
By opting for low-fat dairy products, you can reduce your saturated fat intake and consequently shed the extra pounds (since saturated fats contribute to weight gain).
- Buy milk and cottage cheese with 1% fat. Choose low-fat or fat-free yogurt.
- When you want cheese, choose a low-fat hard cheese, like cheddar or parmesan. Avoid soft or spreadable ones.
Step 7. Give preference to whole grains
Thanks to the essential fibers and minerals, they help to achieve the ideal body weight. Among other things, they promote the sense of satiety.
- Eat bread, rice, and wholemeal pasta instead of their refined versions.
- Eat various types of oats: Irish oats (steel cut oats), whole oat flakes (traditional oats) or ground flakes (instant oats).
Step 8. Increase your consumption of fruits and vegetables
Fruits and vegetables are essential in a healthy diet: they are low-calorie and full of vitamins, nutrients and minerals. They help you lose weight and keep you healthy over time, also because, being rich in fiber, they promote a sense of satiety and prevent you from overeating with food. In addition, the choice in summer is wider, so they fit easily into the diet as availability is greater and prices are lower.
- Adults and children 9 years and older should consume 120-500g of fruit and 380-450g of vegetables per day. A great way to ensure this is to fill 2/3 of your plate with these foods at each meal.
- Try "eating in color". Make sure you consume fruits and vegetables of different colors. The best way is to choose fresh vegetables, from eggplant to beets, from cabbage to yellow peppers. In this way, you can vary and make your dishes more appetizing!
- Another way to increase your consumption of vegetables, reduce calories and continue to eat what you like is to accompany the dishes with vegetables or "hide" them. Some researchers have found that by adding pureed vegetables (for example, pasta with cauliflower and cheese), it is possible to consume a few hundred fewer calories. This way you can enrich your dishes, but without significantly increasing your calorie intake.
Step 9. Eat foods rich in water
According to some studies, people who eat foods that are high in water have a lower body mass index. The water present in these dishes promotes the sense of satiety and, consequently, helps to eat less. Unsurprisingly, the foods with the highest water content are fruits and vegetables, so you can kill two birds with one stone!
- Watermelon and strawberries consist of 92% water. Other types of fruit rich in water are grapefruit, cantaloupe and peaches. However, remember that most fruit is full of sugar, so be careful with your daily consumption.
- As for vegetables, cucumbers and lettuce have the highest percentage of water: 96%; while in second place there are courgettes, radishes and celery: 95%.
Step 10. Stay hydrated
Hydration is a very important factor during the summer. When temperatures rise and physical activity increases, the body needs more fluids because it tends to sweat more. Water has been shown to promote weight loss in women on a weight loss diet. Although the precise mechanisms of this action are unknown, it is possible to hypothesize that water intake facilitates weight loss because it keeps you full longer, energizing the body and helping it burn fat efficiently. To lose weight during the summer, men should drink 3 liters of water per day, while women are advised to take 2 liters per day. If you have a hard time consuming enough water, try these ways to keep yourself hydrated and fit:
- Make a smoothie. The best way to make a smoothie is to fill half the jug with green leafy vegetables (such as spinach or kale) and the rest with fruit (banana, berries, mango, etc.). Add another nourishing ingredient (such as flax seeds, chia seeds, or almonds), pour in 250ml water, 1% fat semi-skimmed milk, almond milk or soy milk, then blend everything until to obtain a smooth and homogeneous mixture.
- Make some popsicles. Homemade popsicles are a great way to keep yourself hydrated and cool during the summer heat. You can use the smoothie recipe, pour the mixture into popsicle molds, and finally put them in the freezer overnight. Another healthy and refreshing recipe is to fill one half of the molds with water and the other with 100% fruit juice (without mixing or blending juices because they contain added sugars that do not help you lose weight). Put in the freezer and leave them overnight.
- Make some tea. It is a great way to flavor natural water making it more pleasant even for the most difficult palates. Just dip the cut fruit and vegetables inside and keep them for at least half an hour so that they have time to flavor it. Popular combinations include raspberry-lemon, strawberry-kiwi, and cucumber-lime.
Part 3 of 4: Correcting Eating Habits
Step 1. Eat slowly
Most people tend to gulp down their food in huge mouthfuls, resulting in too many calories being consumed before they realize they are full. It takes about 20 minutes for the brain to feel full, so you need to eat more slowly so that it has a chance to feel it. Remember that once your food craving is completely satisfied, you usually stop eating.
- Eating mindfully is a strategy that many people use to keep their body weight in the normal range: you eat when you are really hungry and stop when you are full. The brain feels satiety when it has time to process this information. In addition, this method helps to distinguish between true hunger and boredom, habit and emotional hunger.
- If you don't feel full when you're done eating, wait. The chemicals your brain releases as you feed take time to act and communicate the sense of fullness. As they are circulated in the system, hunger decreases, which is why you should wait before taking another serving.
Step 2. Create a comfortable environment when you need to eat
Use plates and cutlery and sit down at the table. By eating with your hands, you are led to take larger bites. Do not turn on the TV or any device that can distract you. Typically, people who have this habit tend to eat more because they don't focus on what they are doing and how much they ingest.
According to some studies, people who use larger cutlery eat less than those who use smaller forks. Another good idea is to use smaller plates so that you get the impression that they are fuller and fool the mind
Step 3. Stop eating when you feel full
As soon as you feel full, stop and place your cutlery and napkin on the plate to let you know you're done. It is a behavior that indicates to the brain and other diners that you are done.
If you feel satisfied, you don't have to eat everything. The sense of satiety is different from the feeling of fullness. Eat until you quench your appetite to 80%. We must not get to feel full and suffering when we get up from the table
Step 4. Drink water while you eat
In many cases, thirst can be confused with hunger, thus running the risk of eating when not needed. By staying hydrated, you will dull your appetite, have a brighter complexion and shinier hair. Sip water as you eat to ensure proper digestion and promote satiety.
If you don't know if what you're feeling is hungry, try drinking a glass of water and wait a few minutes. If it passes, it means that the body actually needed water, not food
Step 5. Check yourself when you eat out
Going to a restaurant or feasting at other people's homes is a real temptation during the summer. You want to eat, but you also want to avoid making mistakes so as not to undermine your progress.
- To avoid overdoing it when eating out, have a light snack before going out, such as carrots and hummus or an apple. It will quench your hunger and help you make healthy choices if you have to go to a party, grill or restaurant.
- Before you eat, ask for a dog bag and put your leftovers in it. If you are at a friend's house, eat until you feel full and avoid filling the plate to the brim - the eyes are bigger than the mouth!
- Forget fatty foods that look healthy. Many salads rich in seasonings can be greasy and high-calorie. A seemingly light salad can contain as many calories as a hamburger if it sails in an oily gravy. Also, watch out for other high-calorie ingredients, such as diced bacon and cheese.
Part 4 of 4: Train Regularly
Step 1. Incorporate physical activity into your daily routine
In general, if on the one hand it is possible to lose weight by changing your eating habits and reducing the intake of calories, on the other hand, daily physical activity helps to maintain the figure and prevents you from regaining the lost kilos. Aim for at least 30 minutes of physical activity most days to maintain your weight and 60 minutes a day if you want to lose weight. Record your workouts, even those involving muscle strengthening.
Sport is not just about shedding extra pounds: it has been shown to help prevent a number of diseases, such as cardiovascular diseases, hypertension and type II diabetes. In addition, it is able to relieve the symptoms of depression and anxiety, allowing those suffering from these mood disorders to enjoy the summer
Step 2. Practice aerobic activity
Spend 150 minutes a week on moderate-intensity aerobic exercise or 75 minutes if it's high-intensity. Please note that this is only a recommendation: the duration and physical effort to lose weight and stay in shape varies from person to person. If you are not seeing results (even if you are following a healthy diet), consider increasing your work until you start losing 500g or 1kg per week.
- If the exercise is moderate in intensity, it should allow you to talk as you move even if your heart rate is high and your breathing rate speeds up. For example, you could walk briskly (covering 1.5km every 15 minutes), do gardening or exterior maintenance work (raking leaves, shoveling snow, mowing the lawn), cycling at a leisurely pace, etc..
- If the exercise is high intensity, it should not allow you to speak due to breathlessness. For example, consider jogging and running, swimming, rope jumping, cycling at a fast pace or on an incline, and competitive sports, such as soccer, basketball, and soccer.
Step 3. Do muscle strengthening
Also called strength training, it is a valid ally in slimming, maintaining lean mass and reducing bone mass. You can practice it in any situation of daily life, such as lifting heavy food boxes and containers, doing some rather strenuous garden work or other outdoor maintenance work. Push-ups, abdominals and plank are also excellent exercises that do not require the use of special equipment and places because you just need to use your own body weight as resistance. You can also use weight lifting machines or dumbbells and barbells at the gym to tone up. Train all muscle groups.
If you are drawn to the idea of strengthening your muscle structure but you do not know where to start, contact a personal trainer and ask him how you can increase lean mass. Although it has its fees, an instructor who gives individual lessons will allow you to perform the exercises correctly reducing the risk of getting hurt
Step 4. Consider joining the gym
It's a great way to keep yourself moving during the summer. Some establishments have special student prices to encourage younger groups to keep fit. Additionally, you may find other gyms that apply summer promotions or discounts to entice busy people, or who are very often out of town during the summer, not to stop training. Find a gym near your home. If it's too far, you may lose your initial motivation.
- Usually the gym is the place where it is easier to use the services provided by personal trainers. Some structures organize gymnastics courses that allow customers to diversify their training and work with different muscle groups. Sometimes you feel more motivated by doing gymnastics in a group. Another benefit of the gym is the ability to make new friends!
- If personal trainers and gyms represent a world you don't feel you belong to, consider dance, aerobics and other sports.
Step 5. Train at home
You can move around comfortably at home without feeling forced to go to the gym. There are thousands of videos and training programs on the Internet. You can do it all right at home: 10-minute cardio exercises, GAG workouts (legs, abs, glutes), one-hour yoga classes, etc.
- Training at home is ideal for those who cannot afford to join a gym or sports facility or prefer not to exercise in public. Programs designed for this type of needs allow you to train in a fun and professional way, in the comfort and privacy of your home.
- However, remember to only practice the exercises you are capable of, trying to maintain the correct position. If you get hurt, there is no one to help you, so pay attention to the movements when taking an online class. The ideal would be to watch the video or read the complete program before starting, to make sure you can run everything smoothly and with the necessary precautions.
Step 6. Exit
Working out in the gym isn't the only way to stay active and exercise during the summer. Thanks to the good weather that accompanies the summer, there are many opportunities to go out and move. So, take advantage of the fantastic summer weather to lose weight too! Here are some fun outdoor activities to do this season:
- Remember to MOVE. Stay physically active. If you have a sedentary job, try to take the stairs, park further away, and walk during breaks.
- Play a sport. Join a sports club or form a group with friends to play football, volleyball, five-a-side football or basketball.
- Walk briskly, jog or run. Find a trail, track, or other place near you to go for a walk or run and improve cardiovascular endurance.
- Go cycling. Find a bike path, park, or cycling route to take a ride and cycle in the fresh air.
