How to lose weight by summer: professor named 7 effective tips and common mistakes

During the colder months, many people give themselves slack in terms of weight, as more often than not the body is hidden behind layers of clothing. The situation changes with the arrival of warmth.

Most people by summer are eager to shed extra pounds and acquire a trim figure. However, it is important to follow the right diet systematically, not only before the beach season and the vacation period. To stay slim, you need to follow a few simple rules.

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Weight loss should not be approached thoughtlessly: you need to set accurate goals and think through tactics. Set yourself realistic goals: nutritionists recommend limiting weight loss to 0.5-1 kg per week. This pace may seem slow, but it’s more likely to help you maintain your results.

Extreme diets can indeed cause rapid weight loss – some people manage to lose up to 20 kilograms in one or two weeks. However, such a diet has an extremely negative impact on the body. Moreover, there is a high risk of developing the so-called “yo-yo” effect, when the lost weight can return just as quickly.

Remember that sustainable weight loss can only be achieved through a comprehensive approach. It should be a combination of a properly selected diet, exercise, quality sleep.

7 tips for effective weight loss

Doctor of Medical Sciences, Professor, expert of the medical center “Manor Medical” (Israel)

“If you follow a healthy eating regimen and exercise regularly, but can’t get rid of excess weight, then develop a few more useful habits that will help you shed extra pounds.”

1- Take more walks

Take advantage of the warm weather and longer daylight hours – add a few hundred extra steps to your daily routine. Every little bit counts: try getting off the bus at an early stop, or leave your car a little farther from the office and walk the rest of the way.

Instead of sitting on the couch watching TV, you can make it a habit to take an evening walk with a family member or friend. A dog will also make a great companion.

2. Include more vegetables and fruits with a low glycemic index in the diet

People who want to lose weight need to increase their intake of fruits and vegetables. They are rich in fiber, which helps to keep you feeling satiated for longer and reduce cravings for unhealthy snacks. This way, you will reduce the amount of processed foods with added sugar you consume, which will help in weight management.

In addition to fiber, fruits and vegetables contain a lot of vitamins and minerals that are essential for the body.

Experts recommend eating at least five servings of fruits and vegetables daily.

3 Limit your alcohol intake

Observe yourself: do you consume alcohol during the daytime during summer get-togethers and barbecues? Try to cut out alcohol to avoid the extra calories and sugar. Replace a glass of wine with a glass of pure water with lemon.

Also, limiting your alcohol intake helps reduce your appetite because alcohol can suppress your body’s ability to recognize hunger hormones.

4- Cut out sodas and other sugary drinks, including fruit juices

Eliminate sugary drinks (carbonated drinks and fruit juices) from your diet because they are liquid calories that can quickly transform into fat.

This is the easiest way to avoid unnecessary empty calories and prevent overloading your body’s metabolic mechanisms.

5. Make sleep a priority

Studies have shown that insufficient sleep leads to increased levels of the hunger hormone, ghrelin.

Following a sleep schedule helps your body weight regulating hormones function properly. Get 7-8 hours of sleep and be sure to go to bed before 12 a.m. Melatonin, the sleep hormone, plays an important role in weight control.

6. Avoid dehydration

It is possible to confuse thirst with hunger, especially when you start moving more and sweating. Try this: the next time you feel a rumbling in your stomach, drink a full glass of water and wait a few minutes to see if the feeling subsides. Your body may have been telling you that you are just thirsty.

7. Snack wisely

It’s easy to overdo it when snacking, especially if you prefer foods high in carbohydrates. So, if you are feeling hungry between meals, choose a low-carb snack that will keep you feeling satiated for a long time.

A handful of almonds, sugar-free Greek yogurt, cheese, or a piece of fruit with a low glycemic index are all good options for a snack.

7 common mistakes in weight management

When controlling your weight, it’s important to avoid mistakes. Svetlana Kanevskaya listed the most common ones:

1. you replace a meal with a sweet drink or juice;
2. you snack on pastries;
3. you eat a lot of fruits with a high glycemic index (melon, bananas, grapes, raisins);
4. you go on strict mono-food diets (e.g., kefir diet);
5. you skip breakfast;
6. you switch to low-fat foods;
7. you go to bed after 12 at night.

How many pounds can you lose in a month?

There is no single answer to this question with a clear figure, says Svetlana Kanevskaya. It all depends on the initial weight and the level of swelling of the body. The higher these indicators, the faster the first results will be, but then the process will go slower, and this is perfectly normal.

Rapid loss of a large number of kilograms is dangerous to health.

What to do so that the extra kilograms do not return?

The answer is very simple – turn into a habit all the recommendations and actions that we have described in this article.

You need to realize that weight loss is not a short-term project, it is a complete lifestyle change for the rest of your life. It is important to accept this and enjoy a healthy lifestyle. Only in this way the weight will always be on the ideal numbers and will bring you not only moral satisfaction, but also lightness and energy.

More tips on how to lose weight without diets, you will find in this video.