Summer is all about soaking within the sun, planning outdoor activities, and vacations, socializing and never to forget, binging on food. People are likely to drink sugary cold drinks, energy drinks, aerated drinks, and chilled beers. Vacations and socializing result in excess consumption of calories eventually leading to weight gain. As soon because the summer sets in we lose all of the motivation of reducing weight and staying fit. But, we will use the summer season to our advantage and check out to steer a healthy lifestyle. Summer Weight Loss Diet Chart And Suggestions are mentioned below.

Metabolism during Summer 

During summer to maintain up with the surface temperature, our body starts to boost its temperature. Because the body gets warmer, there’s an imbalance within the temperature regulation. Because of this, the body starts perspiring to chill down. The body not only loses water but additionally loses electrolytes.

With the excessive lack of fluid and electrolytes, the body can go into dehydration causing acidity, headache, and nausea. Excessive dehydration makes us feel feverish, lethargic, and exhausted, lowers the body’s metabolism in addition to causes muscle cramps. Severe dehydration can result in shut down of organs and result in life-threatening situations. With such changes within the body reducing weight becomes a challenge. Then how can we overcome the hurdles and adapt to a way of life to take care of a healthy weight during summer?

Summer Weight Loss Suggestions

Hydration is the important thing to summer weight reduction. There are insensible losses that occur together with the visible sweat in the course of the summers. Adequate hydration prevents acidity, headaches, muscle cramps and manages the body’s metabolism. Sometimes the body misjudges the signal for thirst because the signal of hunger and tends to devour more calories. Thus, each time you’re feeling the hunger sensation, have a number of sips of water and wait for a while. This prevents the intake of unwanted calories and helps in weight reduction.

Protein is alleged to extend the metabolism of the body and assist in weight reduction. Protein also helps in constructing and maintaining lean body mass and losing body fat. Proteins keep you full for an extended and have a high satiating capability that forestalls overeating. Include lean proteins like egg and poultry, fish, low-fat milk and its products, soy, nuts, and seeds. Include proteins in every meal to extend the food’s nutrient quality and to extend the food satiation in less quantity. Long-term consumption of high protein results in weight reduction.

Complex carbohydrates maintain blood glucose levels and insulin secretion. They’re high in fiber and in addition enable you to drop pounds. Include complex carbohydrates like whole wheat, broken wheat, millets, oats, and quinoa. During summers, using winter millets like bajra and ragi might increase the body heat in addition to make you uncomfortable. Replace such millets with those that can help boost metabolism without causing discomfort. Include summer millets like jowar, sama, varai, and Kodo together with whole wheat.

During summer there are many seasonal fleshy fruits. These vegetables and fruit are low in calories and high in fiber, antioxidants, vitamins, and minerals. The vegetables and fruit help to revive the electrolytes lost during sweating. These vegetables and fruit are highly helpful in reducing stress, act as anti-inflammatory, and in addition aid in weight reduction. The fiber keeps you full for long, stopping any binge eating. Include quite a lot of colourful vegetables and fruit throughout the day.

It’s a myth that fats result in weight gain. Good quality, omega 3-rich, MUFA-rich limited amount of fats, help create a protective layer across the vital organs. It also provides fuel for the body and acts as a lubricant for the body. Include foods like olives, nuts, fish, eggs, flaxseed, and chia seeds. Use oils like olive oil, rice bran oil, groundnut oil, and canola oil in your food plan.

Find time for the each day workout that can boost the body’s metabolism and assist in weight reduction. Exercise helps to scale back body fat and increase body muscle. The high humidity in addition to heat make it difficult to remain consistent with the outdoor workout schedule. During summer, try indoor workouts like yoga, high-intensity workouts, pilates, strength training, swimming, or dance fitness. Try walks in the course of the early morning or swimming which can keep the body cool.

Follow a healthy lifestyle together with healthy food in addition to workout. Get adequate sound sleep for six to eight hours each day. Attempt to have a consistent sleep time and wake time for best results. Lack of sleep is directly related to obesity. Eat small frequent meals almost at the identical time each day for the very best weight reduction result. Sip water throughout the day to avoid binge eating. Vitamin D deficiency is linked to obesity. Thus, expose yourself to the early morning sun to extend your Vitamin D production.

Summer Weight Loss Diet chart

Here’s a sample of the summer weight reduction food plan chart. We now have used all the guidelines discussed above while planning this sample food plan chart.

Sample of summer weight reduction food plan plan

Calories: 1200 Kcal       CHO – 180 gms         Proteins: 60 gms        Fats: 25 gms

Early morning: 1 Glass Green Smoothie (Ginger, Mint, Coriander, Cucumber, Jeera Powder and Black salt)

Breakfast: 1 cup Overnight soaked Oats (1 cup Milk, 2 tbsp Oats, 1 tsp chia seeds, 2 almonds, 2 walnut halves, 1 date) or 2 Egg white Omelette + 1 cup Coffee

Mid-morning: 1 Tbsp Sunflower and Pumpkin seeds + 1 Fruit (100 – 150 gms)

Lunch: 1 cup Stir fry veggies or Green Salad + 1 cup Brown rice or 1 Roti + 1 Sambar or Dal or sprouts + 1 cup Curd or 100 gms chicken or fish

Mid-Afternoon: 1 Glass Buttermilk/sol kadhi

Evening: 1 Glass Sattu Drink (1 tbsp Sattu + 1 cup Milk) or 1 cup Sprouts or ½ cup Paneer with Vegetables

Dinner: 1 bowl Meal (1 cup Sama/Varai, 1 cup Beans, 1 cup Vegetables, ½ cup Tofu/Paneer or chicken, 1 cup Tomato or Pesto gravy) OR 1 cup Salad + 2 small jowar Roti + 1 cup Vegetable + 1 cup Curd

Bedtime: 1 glass of cold milk

End note

Seasons change however the consistent determination to steer a healthy lifestyle together with clean eating will help to drop pounds. Summer season is exhaustive but, in the event you follow the guidelines given above appropriately, you’re going to get desired results for weight reduction. It’s all the time best to seek the advice of an authorized skilled to stop any dietary deficiency and any weight reduction plateau. Hope this summer weight reduction food plan helps you achieve your weight reduction goal.