How to lose weight correctly and easily in hot weather: simple tips from a nutritionist

Summer is the time of year when people are most often looking to shed a few extra pounds. It is the warm months that bring with them increased motivation and the possibility of more intense training. Nutrition plays a central role in successful weight loss because it helps provide the body with the nutrients it needs to function optimally and recover.

It is also important to remember that exercising and dieting in hot weather carry certain health risks. These simple tips will help you easily, properly, and safely part with those extra inches in your waist and hips in hot weather.

Eating smaller meals frequently will help speed up your metabolism and prevent dehydration. Choose foods high in fiber and protein, such as lean meats, fish, legumes, and whole grains.

Fruits and vegetables should be included in every meal. Optionally, you can add grilled chicken or fish for more protein. Plus, giving up bad habits of snacking on chips or candy can go a long way towards achieving your fitness goals. Avoid sugary drinks and fast foods that contain empty calories: these foods provide no nutritional value and do not help you achieve your weight loss goals.

To maintain your energy levels during hot summer days, it’s important to eat light meals that won’t leave you sluggish or weighed down from food. Salads are a great way to fill up without adding extra calories. Smoothies are another great option for a quick snack. Try adding frozen fruit or yogurt for extra sweetness without the extra sugar found in ice cream or other desserts.

Finally, freshly squeezed juices are a great way to stay hydrated while getting plenty of vitamins from fruits and vegetables. Try making them at home using ingredients like carrots, apples, ginger root, oranges, spinach leaves – whatever you like!

Whole grains (brown rice, quinoa, oats) contain fiber to help you stay full longer, as well as essential vitamins and minerals to support healthy digestion and metabolism. Complex carbohydrates, including legumes (lentils, beans), should also be included in the diet, as they contain protein, necessary for muscle recovery after training, and fiber, which helps control blood sugar so that cravings do not take. on you.

Aim to drink 8 glasses a day (more with intense physical activity). Water should always come first, but if you’re looking for something a little tastier, just add chunks of fresh fruit (like lemon or lime) or even herbs (like mint) to the water. water – it makes drinking even more enjoyable!

Additionally, adding electrolytes to the water (like coconut water) will help replenish mineral loss due to increased sweating in the heat.

Physical exercise is important for achieving weight loss goals. But be careful when exercising outdoors during the hottest part of the day when the air temperature is highest: this can put you at risk of heat exhaustion or heart failure. ‘stroke.

If the temperature outside gets too hot, you can use natural cooling methods like swimming or yoga in an air-conditioned room. It is also important not to overwork yourself. Take breaks if necessary to allow your body to cool down. Be sure to drink plenty of water before, during, and after any workout to help prevent dehydration or heat exhaustion.

In addition to regular physical activity combined with a healthy diet, make stress relief part of your routine. Relaxation can give you an extra boost towards your weight loss goals. It can be yoga or meditation, which will have a calming effect on the body and mind. Finally, adequate sleep is very important when attempting physical transformation – 7-8 hours a night will suffice.

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