Or warmer weather causes panic about no longer hide behind a bulky sweater or even worse – to wear a bathing suit? Do not worry. If you want to lose weight for the summer, it is possible! The process of losing weight takes commitment and effort, but will have you ready to face the summer with more confidence and energy.
Losing Weight for Summer
Not all diets or programs are created equal. If you want to lose weight properly, try these simple tips below. If you get discouraged and need guidance and support, contact your doctor.
1 Keep track of what you eat.
The most important rule for those who diet to write down everything that you eat each day. This will not only ensure accountability you need to stay on the track, but will also help you figure out what you eat, so you can make adjustments to the plan. My favorite method is to use the Internet sites or applications of mobile phones, such as My Fitness Pal or Livestrong. Medi-Weightloss ® Clinic also has an iPhone app that allows you to keep track of your daily diet, your weight loss progress and allows you to search through hundreds of recipes. Not sure how many calories you should eat to lose weight? Most nutritionists and doctors recommend not to drop below 1200 calories per day, if not under the control of medically supervised weight loss program.
2 Drink 8-10 glasses of water a day.
Most people know that water plays an important role in our body functions, but did you know that it can also help in weight loss? Water helps your kidneys to remove toxins, which helps your liver, more fat. It also acts as a natural appetite suppressant. The next time you crave sweets, try to drink a large glass of water and wait 20 minutes. Not convinced? Give it a try!
3 Get plenty of protein.
Protein helps build, repair and maintain body tissues. It is used as the final energy source and, if eaten regularly during the day, and helps prevent splashes fall in blood glucose levels which tend to lead to unhealthy food cravings. A good rule of thumb, trying to lose weight and reducing carbohydrates, it has 0.5 grams of protein per kilogram of body weight. This will help prevent the loss of lean muscle, which can be shared by dieting. For example, a person who weighs 175 pounds should consume about 88 grams of protein a day. Try starting your day with a breakfast of high protein, such as eggs or a protein shake to help control your appetite the rest of the day.
4 Avoid simple and refined carbohydrates.
A simple “carbohydrates” refers to sweet foods, such as cookies, candy, ice cream and other sweets. Refined carbohydrates that we see in most crackers, white bread, and pasta. Depending on your calorie needs, try to limit your servings of starch to 3-5 per day, trying to lose weight and eat these in the form of whole grains. One serving of starch is about 80-100 calories. Some healthy favorites wonderful Sara Lee 100% Whole Wheat (or grain) bread, with all the forces of light cakes, and 100% whole wheat pasta.
5 Increase consumption of fruits and vegetables.
Vegetables and fruits are high in nutrients and fiber filling. They are digested more slowly and suppress hunger, helping you feel full longer. Aim for 3 non-starchy vegetables plus 2 servings of fruit a day. Servings of vegetables 1 cup raw vegetables or ½ cup of cooked vegetables. The fruit is about 60 calories and is a small apple, orange or peach, half a banana, or ¾ to 1 cup of berries.
6 Limit or avoid alcohol.
Alcohol is not only adds calories but may slow metabolism. If you are serious about losing weight, put alcohol on the restricted list at the moment.
7 Move it.
Not exercise at the moment? Consistent activity will help you burn more calories, lose more quickly, and improve muscle tone. Walking or jogging is the cheapest and easiest form of exercise. Try using a pedometer and strive for 10,000 steps a day. The key is to increase your heart rate for at least 30 minutes several times a week. Add in a couple of sessions of strength training, yoga, Pilates or and you’ll be on your way to transforming your body for the summer. If you need to start slowly. The most important thing is to choose activities that recharge you and do not make it a chore. Walking the dog, listening to music or an audio book, but whatever you do – make it enjoyable!