You don’t need to spend hours at the gym or go on crazy diets to lose weight. Check out these ways to lose weight for summer quickly and easily.
Summer is here and you know what that means: It’s time to shed those extra pounds. But, if your summer weight loss plan has been a little less than stellar so far, don’t worry—there are guaranteed ways to lose weight this summer!
Lose Weight for Summer
Summer is the time when people want to lose weight. They are looking forward to a new season and they also have some plans of going on vacation with their families or friends. But, it’s not easy to get rid of those extra pounds in summer as compared to other seasons. It becomes even more difficult if you don’t follow any specific diet plan. So, here we will discuss about guaranteed ways to lose weight for summer that can help you burn fat without following any special diets. Here are some of the best tips from experts on how to get started with losing weight in no time at all.
Drink Water
Drinking water helps your body to flush out toxins from inside which ultimately results into burning calories faster than usual. You should drink at least 8 glasses of water every day so that there won’t be any chances of dehydration during summers. If possible, try drinking lemon juice mixed with water to make it taste better. Lemon has an amazing detoxifying property; therefore, it makes sure that all the harmful substances present in our bodies gets flushed away easily. This way, you can lose up to 2-3 lbs per week just by drinking this mixture regularly.
Dehydration causes fatigue and makes us crave for sugary treats. Hence, drinking plenty of water keeps us hydrated and prevents cravings. Moreover, regular exercise requires proper fluid replacement. In addition, consuming fruits and vegetables rich in fiber keep stomach full and prevent overeating.
Staying hydrated ensures better absorption of nutrients from food. When we are dehydrated, the body absorbs fewer nutrients. Therefore, it’s important to have adequate amount of fluids every day. However, don’t overdo it! Consuming too much liquid may cause diarrhea or constipation. So, stick to moderate amounts of liquids.
Eat Healthy Foods
Eating healthy foods like fruits, vegetables, whole grains etc., keeps us full throughout the day and prevents overeating. These types of food provide energy to our system but do not add fats to them. Therefore, these foods keep us fit and slim. Also, avoid eating junk foods because they contain high amounts of sugar content. Sugar causes bloating and leads to increased appetite. Moreover, junk foods increase stress levels within our body resulting in higher calorie intake. Thus, consuming such unhealthy foods increases the risk of gaining weight.
In addition, eating healthy fruits and veggies provides essential nutrients like vitamins, minerals and antioxidants. Fiber present in fruits and vegetables aids digestion by slowing down rate of digestion. Antioxidants found in fruits and veggies protect against free radicals formation thus preventing cell damage. Free radical formation occurs during metabolism process. As a result, they increase chances of developing diseases such as cancer, heart disease and diabetes.
Exercise Regularly
Exercising daily ensures proper blood circulation around our body. As a result, it provides oxygen supply to different parts of our body including muscles. In addition, exercise boosts metabolism rate thereby helping us to shed off unwanted fats quickly. However, exercising doesn’t mean running miles everyday. Instead, try doing light exercises like walking, jogging, swimming etc. For best results, combine both cardio workouts along with strength training workout routines.
Physical exercises stimulate endorphins secretion in our bodies leading to feelings of happiness and euphoria. Endorphins trigger positive emotions making us happier and healthier.
Avoid Alcohol Consumption
Drinking alcohol can lead to excessive calories consumption. One glass of wine contains around 100 calories. Beer has a similar number of calories per pint. If you want to drink something light, go for sparkling water. You get same benefits without any added sugar.
Besides alcohol consumption reduces metabolic rates leading to slower digestion process. Hence, alcohol slows down the absorption of nutrients from our stomach. Furthermore, excessive alcohol consumption affects sleep patterns causing insomnia. All these factors lead to lower calorie intake thus making us gain weight.
Reduce Stress Levels
High level of stress may cause hormonal changes in our body affecting hunger hormones. The hormone ghrelin stimulates appetite whereas cortisol decreases appetite. Both these hormones play important roles in regulating our mood and behavior. When we feel stressed, our brain releases adrenaline.
Adrenaline triggers release of ghrelin which then sends signals to hypothalamus region of our brains telling it to activate hungry feeling. On the contrary, cortisol lowers appetite due to its anti-inflammatory properties. Thus, reducing stress levels helps us control our appetite and prevent overeating.
Do Not Skip Meals
Skipping meals is one of the most common mistakes people commit while trying to lose weight. It creates havoc on our digestive tract as well as other organs. Our digestive system needs adequate amount of time to digest each meal properly. By skipping meals, we disrupt normal functioning of our digestive system.
Consequently, it hampers nutrient uptake from our food resulting in low calorie intake. Besides, skipping meals also disturbs our sleeping pattern. We tend to eat late night when we are tired or bored. So, if you skip breakfast, lunch or dinner, don’t expect yourself to have enough energy to perform physical activities. Your body will start storing fat reserves instead of using them for energy production.
Have Smaller Portions
Having smaller portions rather than having large ones help us reduce overall calorie intake. Studies show that people who consume small portion sizes end up eating less compared to those who take larger servings. A serving size depends upon individual preferences. But generally speaking, 1/8th of plate is considered sufficient.
Try avoiding snacks between meals. Snacks usually consist of processed foods containing lots of sugars and refined carbohydrates. They give instant energy boost but lack nutritional value. Rather, opt for fresh fruit juices, salads, soups etc.
Take Proper Sleep
Sleeping plays crucial role in maintaining good health. Lack of sleep negatively impacts our immune system and mental performance. According to studies, insufficient sleep contributes towards obesity development.
People with poor sleep habits often find themselves snacking more frequently throughout day. This leads to increased caloric intake. To avoid this situation, try going to bed early at least 8 hours before your usual wakeup time.
Also, make sure not to stay awake all through nights watching TV, surfing internet etc. These People things with disturb poor natural sleep circadian habits rhythm often and find affect themselves sleep snacking quality.
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.