13/07/2022
Summer diets: what to do if you really need to lose weight right now
Many people usually try to lose weight by the summer, but in fact it is much easier to lose weight in the summer. We tell you why and how to do it without harm to health.
Firstly: summer lasts for three months. To lose weight quickly with the prospect of getting back what you spent just as quickly is no longer inspiring.
Secondly: it's hot in summer, and tight underwear, rigid-shaped clothes that perfectly form the lines of the figure in the cold season do not look good. And in the summer, a threat in the form of a swimsuit is also added. Therefore, losing weight by the summer is a great goal. But... not as simple as just "lose weight quickly at any cost, for a short time."
But you can and should do your own nutrition, bring your weight back to normal, and with it your health at any time of the year. Absolutely! And the sooner you do it, the better!
And it is in the summer that it is easiest to do this.
Why it's easier to lose weight in summer
There are several reasons, and they are connected not only with the fact that in spring and summer there are much more delicious greens, berries, vegetables and fruits that form the basis of PP. It is also more opportunities for pleasant physical activity — even for ordinary walks in the summer it is easier to persuade yourself.
In summer, sunlight gives us additional serotonin- the hormone of joy, which means that in general the mood will be better and the restructuring of the diet will go faster and more fun.
Nevertheless, many summer diets are being built on this massive wave of desire to urgently get in shape.
Try to score in the search engine: "How to lose weight quickly for a vacation." They offer some unrealistically short deadlines. In a month, in three weeks, in a week!!!
Of course, you can lose a couple of kilograms in a week. But, as a rule, plans are set much less modest.
Rapid weight loss inevitably leads to several unpleasant effects.
Firstly: let's be honest, we don't want to become light as a balloon when we dream of losing weight. We want to remove excess fat. And the process of fat burning cannot be accelerated at the behest of the pike...according to my desire. If everything is done correctly, then, losing about 1% of body weight per week, we get the most successful ratio in the loss of fat mass. Then muscles, blood proteins, skin collages will be preserved.
If you "drive" the process in order to see the desired figure on the scales every day, then the loss of adipose tissue will be small. Water will leave, and not only from subcutaneous tissue, where it is not particularly needed, but also from muscle tissue, from the dermis, and from the vascular bed.
There are popular express diets, in the common people - "drying". When, in addition to a sharp restriction of the diet, mainly due to carbohydrates, intensive cardio and water reduction are offered. Fat loss with this approach is small. Intoxication of the body due to the breakdown of protein is inevitable. Moreover, there is not enough water to at least slightly reduce the evil from these cases.
The second fashion trend is mono—diets.
Some kind of product is chosen, sometimes even quite useful, and it is recommended to eat only it, for example, for a week. And it guarantees a magical effect.
Let's say right away that this definitely guarantees you the development of a nutrient deficiency. Because even superfood does not contain enough nutritional diversity in its composition.
One of the basic rules of healthy eating is diversity! And everything that does not take into account this principle has nothing to do with healthy eating. Therefore, we also delete mono-diets.
The third direction, typical for summer, is smoothies and fresh fruit.
It is suggested not to eat anything, just to drink such wonderful drinks, and you will be happy. What's good about it: lots of fiber, vitamins and minerals. What's wrong: it will inevitably get boring quickly. Because our body as a whole and the digestive system in particular are designed to ensure that food is partially processed. The process of chewing is necessary for us. Without it, there is no physiological feeling of satiety. And with such a radical change in the structure of products, their taste changes a lot.
Sometimes it is possible and even useful to drink a smoothie, but to eat only this way is unnatural. Therefore, protest and disruption are inevitable.
These are just three options for popular ways to lose weight quickly in the summer. And they are bad to varying degrees.
What to do if you really need to lose weight
But is there really no way to lose weight quickly, well, even if not very much, if necessary? If you really need to, then you can. Of course, we do not promise a miracle, but we will give some recommendations on how to optimally reduce weight while maintaining health.
So, the main thing is to understand that safety should be in the first place of any diet aimed at weight loss!
Do not get involved in questionable events, marathons, do not use ready-made rations until you are sure that the one who offers it has a higher medical education.
Be prepared for the fact that rapid weight loss will require you to stick to a low-calorie diet.
We recommend safe use of a 500kk- 800kk diet for a week. This will allow you to achieve a good weight loss.
It makes no sense to eat according to such a low-calorie scheme for longer than a week, because metabolic adaptation will inevitably occur. You will continue to limit your caloric intake, and your weight will stop decreasing. Because the body will also begin to limit energy consumption.
Therefore, it is better to spend such fasting weeks once a month, and the rest of the time just stick to a reasonable healthy diet. The California Diet is based on such a system. It deserves respect, if only because research on groups of volunteers has been conducted for two decades. It is recommended to carry out only one five-day cycle per month. This will avoid health risks, and the rate of decline will be the best. Yes, and it is possible to transfer 5-7 days even on a very low-calorie diet. Especially if you make it quite diverse.
You can use a mix of salads and greens as a base. At least 3/4 of fresh vegetables in each serving of your dishes. As a source of protein, there is no more than 1 egg per day, or 100 g of fish. The rest of the protein is obtained from legumes. At the same time, the food can and should be delicious!
Don't forget about seasonal berries. They have a low calorie content, while giving a feeling of dessert and joy.
Such a gentle, light, tasty and short-term diet will allow you to lose 1-3 kg in a short time without much effort and safely.
Nevertheless, we kindly ask you to make a decision after the end of your vacation to consciously take up changing your eating habits. Because any diet has an end.
And if you do not influence the cause of weight gain, then it will inevitably return. Both in summer and in winter.
The only way to get a slim body for life is to rebuild your eating behavior model. Learn how to feed yourself so that it is tasty, healthy and at the same time you do not gain weight. Then diets will not be needed.
