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. Weight loss should be planned based on individual physical fitness and health status, avoiding blind dieting or excessive exercise.

1. Adjust dietary structure

Reduce refined carbohydrates intake and replace some staple foods 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 over 500 grams of fresh vegetables and fruits, with priority given to low calorie and high fiber foods such as broccoli, spinach, apples, etc. The main cooking methods are steaming and cold mixing, avoiding high oil and high salt methods such as deep frying and braised dishes.

2. Increase aerobic exercise

Choose low-intensity aerobic exercises such as swimming, jogging, skipping rope, etc., 4-5 times a week, each lasting 30-45 minutes. Swimming can burn a lot of calories and reduce joint burden, making it suitable for people with a large body weight base. Exercising in the morning or evening can prevent heatstroke. Warm up and stretch before and after exercise. HIIT interval training can be combined to improve fat burning efficiency, but it needs to be gradually improved according to physical fitness.

3. Supplement Water

Drink 2000-2500 milliliters of warm water daily, in small portions. Timely replenish electrolyte water before and after exercise to avoid dehydration. Low calorie drinks such as green tea and lemon water can be consumed appropriately, but the intake of sugary drinks should be controlled. Drinking 300ml of water half an hour before meals can help control appetite and avoid overeating.

4. Regular sleep schedule

Ensure 7-8 hours of high-quality sleep per day to avoid metabolic disorders caused by staying up late. Set a fixed time for three meals and avoid eating at night. Taking a nap during lunchtime can help alleviate fatigue, but it should not exceed 30 minutes. Establishing a stable biological clock can promote leptin secretion and assist in fat metabolism.

5. Traditional Chinese Medicine Conditioning

Damp heat constitution can use red bean and barley water, Winter melon soup and other hygroscopic ingredients. People with weak spleen and stomach are suitable for spleen strengthening foods such as yam and lotus seeds. Under the guidance of doctors, traditional therapies such as acupuncture and moxibustion and cupping can be carried out to stimulate specific acupoints to regulate metabolism. Avoid taking laxatives or weight loss tea on your own, as it may damage gastrointestinal function.

During weight loss, it is recommended to measure weight at a fixed time every week and record diet and exercise. If discomfort such as dizziness and fatigue occurs, adjust the plan in a timely manner. When there is no long-term change or abnormal fluctuation in weight, pathological factors such as thyroid dysfunction and polycystic ovary syndrome should be investigated. Maintain a positive attitude, transform a healthy lifestyle into long-term habits, and avoid weight rebound caused by repeated dieting.