balanced diet
Eat high-quality protein for every meal, because protein digests carbohydrates slowly, which means you won't feel hungry soon. High-quality protein sources include chicken, fish and seafood, lean beef and pork, eggs and low-fat yogurt. Vegetarian sources include nuts, beans and tofu.
A large number of fresh vegetables should be consumed in daily diet, especially vegetables with high water and fiber content, such as lettuce, spinach, cucumber, tomato and so on. Vegetables are excellent diet foods, because their high fiber content can help you feel full and reduce the overall dietary calories.
Watermelon is a kind of fruit suitable for losing weight. Watermelon, strawberry, plum and other red fruits have high content of flavonoids, which can reduce weight. According to a study in the British Medical Journal (BMJ) from BMJ)2065438 to 2006, people who regularly eat foods rich in flavonoids tend to weigh less. According to a Dutch study, the intake of oats can also control the body mass index.
2. Drink plenty of water and low-calorie drinks
Drink plenty of water
Drinking more water in summer is very important to lose weight. Drinking water can help you suppress hunger. A study published in the Journal of Clinical Endocrinology and Metabolism shows that drinking about 1 kg of water can increase the fat burning effect by 30%.
You can also drink low-calorie drinks, such as green tea, apple kiwi fruit juice and so on. Drinking before meals will effectively reduce calorie intake. A study in Japan shows that coffee can accelerate metabolism, and polyphenols in coffee are effective ingredients to lose weight.
Avoid high-sugar carbonated drinks.
In hot summer, you may need a bottle of iced coke or an ice cream, but be aware that this high-sugar iced drink will add extra calories to you. At the same time, ice drinking will slow down metabolism, which will lead to weight gain.
Drink less coke.
Include foods containing sugar alcohols such as sorbitol. Even a lot of sugar-free chewing gum and mints are the main culprits of obesity.
Avoid fried food.
There are two specific reasons for avoiding greasy and fried foods. First of all, fried food is very high in calories, which will lead to weight gain. Secondly, due to poor digestive function in summer, it will lead to stomach discomfort.
Restrict drinking
On hot summer nights, we always like to drink some cold beer to keep cool. But only 1 bottle of beer contains about 200 calories, and it takes half an hour to run to consume it. The most important thing is that the human body will give priority to the calories metabolized by alcohol. Alcohol will increase people's appetite, so that more food will be converted into fat storage (except wine). Therefore, if you want to lose weight, "drinking beer and eating clams" must be cautious.
Eat chili
Eat chili
According to a recent study by UCLA, capsaicin is a compound that can provide heat for pepper and promote metabolism. After taking a placebo or capsaicin supplement 1 month every day, the researchers involved in the study found that the capsaicin group burned more fat within a few hours after meals, and the number of calories burned every day increased by about 100 to 200 calories. In addition, spicy food can cause satiety.