Summer weight lose

Summer Weight Loss Tips – How To Lose Weight Over The Summer

1. Hydration is necessary

Inadequate water intake can cause dehydration and heatstroke during summers; therefore, it is essential to maintain fluid intake. Have lemon water, fresh coconut water, buttermilk and watery fruits like watermelon, cantaloupe and berries.

Adequate water intake may also promote weight loss by increasing fat breakdown, as observed during a study(2).

During summers, we usually crave chilled fruit juices, squashes, shakes, cola beverages and fruit-flavoured drinks but tend to forget their high sugar content.

To prevent calorie load, replace sugary drinks and juices with amino drinks having zero added sugar but with a boost of amino acids and electrolytes to supply energy for your workouts and maintain a healthy fluid balance.

You can choose from the wide range of pre-workouts, effervescent tablets, amino blends and energy drinks that Nutrabay offers to maximize your workout capacity while staying hydrated.

1.      Stay physically active

An active lifestyle is a key to staying fit and reducing the risk of lifestyle-related diseases. You can engage yourself in yoga, sports, dancing, gymming, swimming, etc., as per your preference. It will help boost metabolism and burn fat swiftly.

Exercise contributes immensely to weight loss and maintenance.

1. Incorporate natural herb extracts into your diet

Herbal teas and superfood extracts offer many health benefits. For instance, green tea is loaded with antioxidants that boost metabolic rate and fight oxidative stress.

Similarly, in your summer detox diets, you can include a blend of superfoods and greens extracts available in multiple forms, like powders and effervescent tablets, to facilitate detoxification and eliminate toxins from the body.

Prefer unsweetened tea and coffee. Replacing sugar with other options like jaggery, honey, or date sugar provide additional benefits, including calories. Instead, have a plant-based sweetener like stevia with zero calories.

1. Support your gut with pre and probiotics

Studies have shown that gut health influences weight loss(6). The gut bacteria can affect how different foods are digested and metabolized to make you feel full hence can affect your weight.

 

Probiotics are health-boosting live bacteria naturally found in our gut, and prebiotics are their food that promotes the growth of probiotics. Therefore, foods like kimchi, kombucha, buttermilk, kefir, curd, sauerkraut, green tea, nuts, seeds, oats, fruits and vegetables must be considered.

You can also go for pre and probiotics supplements providing dual benefits of both.

1. Never compromise on sleep

Another scientifically proven fact is that inadequate sleep can cause weight gain(4). If you aim to lose weight, 7-8 hours of sleep is necessary every day.

Sleep helps relieve stress and minimizes stress hormone levels(1). In contrast, lack of sleep can alter the balance of appetite hormones resulting in increased cravings for foods high in fat and sugar.

1. Snack smartly

Though snacking is not considered a good idea during weight loss, the fact is choosing healthy snacks in between meals can actually support your fitness goal. Instead of binging on junk foods, pick wholesome snacks like nuts, seeds, peanut butter, meal replacement shakes, protein bars and fruit yogurts.

1. Try metabolism boosters

During your weight loss journey, you might reach a stage where you feel that there are no visible changes in weight despite following a disciplined diet and workout routine.

Supplements like fat burners can give the extra push required to break that plateau. Fat burning supplements usually contain ingredients like caffeine, green tea extract, green coffee bean extract, L-carnitine and Garcinia Cambogia that may help get a more sculpted shape.

1. Prefer a colourful meal

Summers offer a comprehensive range of fruits and vegetables, and one should try to reap the maximum benefit from it.

Include coloured fruits and veggies like mango, melons, berries, bell peppers, papaya, green beans, cucumbers etc., in your salads and meals to get your daily dose of antioxidants, vitamins and minerals.

Micronutrients like vitamins and minerals play a vital role during energy metabolism, and their deficiencies can affect your weight loss goal to a considerable extent(5).

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Consider taking a multivitamin supplement if you are a picky eater or feel it might be challenging to meet your daily micronutrient needs.

1. Choose healthy fats

Cook your meals using healthy oils and fats like coconut oil, olive oil, ghee and mustard oil. MCTs in coconut oil keep your energy levels up while boosting metabolism and promoting fat burn.

You can also add MCT oils to your morning coffee.

It is better to use these oils on a rotational basis to enjoy all benefits.

1. Boost your vitamin D levels

Ensure adequate sunlight exposure to optimize your vitamin D levels during summers. Studies indicate that insufficient vitamin D levels are correlated with obesity and higher BMI (Body Mass Index)(7).

Losing weight during vitamin D deficiency might be challenging.

 

 

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Tag der Veröffentlichung: 25.09.2022

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All the people want this book for future health care . weight lose tips for all peoples.