What are the methods for losing weight in summer

Summer weight loss can be achieved through adjusting dietary structure, increasing aerobic exercise, supplementing water, regular sleep, traditional Chinese medicine conditioning, and other methods. The increase in summer temperature accelerates human metabolism, and making reasonable use of seasonal characteristics can improve weight loss effects.

1. Adjust dietary structure

Reduce refined carbohydrates intake and replace white rice with whole grains such as brown rice and oats. Increase the intake of high-quality protein and choose low-fat and high protein foods such as chicken breast, fish, and soy products. Daily intake of more than 500 grams of non starch vegetables, such as broccoli and spinach, which are rich in dietary fiber and can prolong satiety. To avoid excessive consumption of high sugar fruits, it is recommended to choose low glycemic index fruits such as blueberries and strawberries.

2. Increase aerobic exercise

Choose to engage in moderate to low-intensity exercise for more than 30 minutes in the morning or evening, such as swimming, which can help cool down and burn calories at the same time, consuming about 500 calories per hour. Sports such as brisk walking and cycling require maintaining a heart rate of around 60% of the maximum heart rate. Exercise at least 5 days a week and replenish electrolytes promptly after exercise. Water sports have less damage to the knee joint and are suitable for people with a larger body weight base.

3. Supplement Water

Drink at least 2000 milliliters of water daily, divided into 8 small amounts. Add 300ml of diluted saline solution before and after exercise. Herbal tea drinks that promote diuresis and reduce swelling, such as peppermint tea and corn whisker tea, can be consumed. Avoid sugary drinks, as chilled drinks can irritate the gastrointestinal mucosa and affect metabolism. Observe the color of urine and maintain a light yellow color for optimal hydration.

4. Regular sleep schedule

Ensure to fall asleep before 23:00 and sleep for at least 7 hours. Lack of sleep can lead to a decrease in leptin secretion and an increase in ghrelin levels. Taking a 20 minute break at noon can reduce cortisol secretion. To avoid metabolic disorders caused by staying up late, nighttime lighting can inhibit melatonin production and affect fat breakdown.

5. Chinese Medicine Conditioning

People with damp heat constitution can drink red bean and barley water to dispel dampness. People with spleen deficiency are suitable for yam lotus seed Congee to strengthen the spleen. Choose acupoints such as Fenglong and Zusanli that promote metabolism for acupoint massage. Sanfu Tie is applied to acupoints such as Zhongwan and Guanyuan to regulate physical constitution through the principle of treating winter diseases in summer. Physical constitution differentiation and conditioning should be carried out under the guidance of professional traditional Chinese medicine practitioners.

Summer weight loss should be gradual and should not exceed 1 kilogram per week. Avoid outdoor activities during the high temperature period at noon and wear breathable and sunscreen clothing during exercise. Dietary control should not be excessive dieting, with a daily calorie intake of no less than 1200 calories. Immediately supplement carbohydrates when experiencing symptoms of low blood sugar such as dizziness and fatigue. It is recommended to regularly monitor changes in body fat percentage and, if necessary, develop personalized plans under the guidance of a nutritionist. Maintaining a long-term healthy lifestyle is more important than rapid weight loss in the short term.