Summer to help! Seven rules for weight loss in the heat
The main thing - the mood
Regardless of when we want to lose weight, in the heat or in the cold, the first thing you need to decide is the presence of motivation to reduce weight. Because if your team wants it, who is concerned about your weight, or the doctor, or spouse, or someone else, this game does not work, it is absolutely not worth the trouble. All recommendations will not be effective and will not give the proper result. Therefore, the first thing you need to pay attention to is a clear, independently made decision on a possible weight loss. Only with the consent of this item can further productive actions be planned.
Diets in the past
In the heat, as in any other period, it is necessary to make sure that the basic requirements for good nutrition are met. And these requirements will be the same regardless of the season, our mood.These are the rules of the game, this is an axiom, without which we cannot act.
First of all, we must remember that any diet is a road to nowhere. Therefore, if we really want to control the situation in full, we must focus on proper nutrition. Rational nutrition is based primarily on the fact that we eat fractional. Accordingly, if we eat 2 times a day - in the morning on the run, being late for work, and in the evening, giving ourselves the opportunity to relax and get maximum pleasure, we will not agree with our body. This is a disadvantageous eating option. The best thing we can give our body is a feeling of stability, and stability will be only when we eat fractionally.
Therefore, the rule number 1: food intake every 3.5−4 hours.
Total, we should go to 5-6 meals a day. The difference in the number of meals can be due to the length of your individual daylight, because if we wake up at 5 am and go to bed at 12 or 1 am, our individual daylight hours are long enough. Therefore, 6 meals will fit perfectly in this time period.If you are a late bird and you wake up at 11-12 and go to bed at 12 too, then 5 meals will be appropriate. I would recommend to evenly distribute the light day for 5−6 intervals and make reminders about food intake in your gadget, so that it reminds you obsessively about it for a while. Because in any case, the food habit needs to be developed, and the “reminder” at first will be annoying, but it will give an opportunity, like Pavlov’s dog, to react literally with salivation, and you will want to eat.
Rule number 2: no low-calorie diets.
If we consume less than 1200 calories - women, and less than 1500 calories - men, then we will drive ourselves into a corner. The body will never part with extra pounds if it is put on its knees, and instead of relaxing and performing physiological tasks, the body will be forced to work in defense mode. Consequently, a short period of weight loss will be followed by a long period of stagnation, which will be very difficult to overcome. Moreover, it is necessary to take into account that with poor nutrition, mono diets, low-calorie diets, we lose muscle mass.And if we lose muscle mass, we lose a large factory processing the calories that we bring into the body from the outside. The efficiency from all of our nutritional enterprises tends to zero. And it is worth only to relax and return to a more idle eating behavior and diversify the grocery basket, as the fat and water will instantly return to the place. Remember that fat and water are those comrades from whom it is easy enough to get rid of, but they return as quickly if strategic mistakes in the diet are allowed.
Important conclusion:no mono-diet and hypocaloria, in order not to lose the muscle mass that we have.
Rule number 3: control fluid intake.
This is especially true in hot weather. If we do not drink water, we increase the risk of dehydration, we inhibit metabolic processes, because water is a universal comrade who participates in all phases of the body’s vital activity. Plus, if we do not drink water, we slow down the detoxification process and actually poison ourselves. Therefore, we drink water, 1.5-2 liters per day, if we are engaged in sports or even physical exercise, the need for liquid may increase.
Rule number 4: control protein intake.
In the summer, many go for a lighter diet, lean on berries, fruits, vegetables, but animal products - meat, poultry, fish - go into the background. This is also a mistake. I have already talked about the importance of muscles for adequate weight control and for maintaining a certain rate of metabolic processes. If we do not introduce a sufficient amount of proteins with good amino acid composition from the outside, we will thereby do the body a disservice. Therefore, it is imperative that the diet should contain sources of complete protein, preferably of animal and vegetable origin, because only vegetable proteins cannot satisfy our needs.
There is such a magical rule in classical dietetics: if we have finished eating the right amount of protein within the framework of the required caloric content, then the hand will reach for fats and carbohydrates by itself. Therefore, if we do not want to make an irrational choice in favor of snacks that go to the thighs, then it makes sense to control proteins. According to the Nutrition Research Institute, our population of protein is undernourished.
If we comply with all the above rules, but at the same time we cannot cope with the appetite or we want to relax and chew something, then the win-win is vegetables.But here in no case means the potato, which is a separate line. I would recommend to anyone who is at the stage of weight loss, to limit potatoes only to use in first courses and not to use as a side dish. All other vegetables have a fairly low glycemic index, have a low calorie, so you can eat them with impunity, in huge quantities, without causing harm to the body. Moreover, vegetables, in addition to vitamins, minerals, biologically active substances that help digestion, promote rejuvenation and many more positive processes, are also a source of fiber.
Cellulose in itself makes it possible to mechanically fill the gastrointestinal tract, thereby creating a feeling of satiety, fullness. This is very important, because the signal to the brain in this situation goes like this: "Calm down, you have been fed, do not worry and get away from the kitchen." It gives a sense of stability. Plus, fiber allows the intestines to work normally, as it creates favorable conditions for the proper microflora. In addition, fiber is a good adsorbent that removes all unnecessary from the body.