Do Not Skip Breakfast
The first rule for healthy nutrition is to start your day with breakfast. You can eat a combination of dried fruit, oatmeal and milk or a toasted sandwich with two pieces of bread and cheese. When you don’t feel hungry you can have fruit or a probiotic yogurt for breakfast. The important thing is to start your day out by having breakfast within an hour after waking up to get the necessary energy.
Consume summer and winter fruits and vegetables
Many fruits are antioxidants and help cleanse the body of toxins. For example fruits like cherries and red plumbs reduce the risk of cancer with the bioactive substances in them. Since fruits are rich in potassium they protect us from fatigue and help us to regain the potassium we release from our body in fluids. This is why it is a good idea to consume more antioxidant rich fruits and vegetables like strawberries, grapes, broccoli, tomatoes and brussel sprouts.
Drink plenty of fluids
During the summer fluid loss increases because we perspire more. In order to replace the fluids we lose we must drink at least 2-2.5 liters of water per day, because nothing takes the place of water. Water is vital to make the metabolism work fast, make the body release toxins and make the organs function more sufficiently. Drinking fresh squeezed juice is not recommended for people who are trying to lose weight because you have to squeeze 3-4 oranges for one glass of juice.
Beware of blood sugar
Food that can make the blood sugar rise suddenly must be avoided. Try to satiate your cravings for dessert with fruit and dairy desserts. Doughy desserts are on the list of “foods to avoid”.
Stay away from greasy foods
Fried foods, which are a favorite in the summer months, cause digestion problems. Therefore it is necessary to avoid fried foods as much as possible in hot weather. Instead of fried foods you can opt for grilled, boiled, steamed and roasted food.
Do not consume a lot of alcohol
During the summer months, when social activities and parties are more frequent, it is necessary to watch your alcohol consumption. The reason for this is that the only thing alcohol can turn into in the body is fat and do not forget a milliliter of alcohol is 7 calories. Drinking more than one bottle of beer, one glass of wine or one shot of a high alcohol content drink will cause weight gain.
Make your dessert selection be ice cream
Ice cream is recommended as a harmless dessert option for the summer time. After dinner you can have two dips of plain ice cream instead of dessert. But fruit or milk needs to be taken off the list on the day that ice cream is eaten.
The best activity to do in the summer is swimming. Swimming for 20-30 minutes a day helps speed up your metabolism. Once the weather warms up taking walks also becomes a pleasant activity. 45-60 minute walks 4 times a week at a fast pace are recommended for people targeting weight loss.
Include milk in your diet
Studies show that sufficient calcium accelerates the burning of fat. This is why you should include fat-free milk and yogurt in your diet.
Beware of open buffets
The appeal of open buffets may take you off track and cause you to fill your plate much more than you should. Even if you try everything you need to keep the amount under control. By trying a little of everything you can maintain the balance.