Losing weight can be difficult during the summer season. There are many temptations to over-consume and can be problematic.How to lose weight in summer? You are undoubtedly very numerous to ask yourself these questions. For most of you, summer is a time to pack up winter clothes and spend more time outdoors and enjoying the warmth of the sun, but if the winter has made you gain weight, choosing your summer dresses can become more of a chore than a relief (although you can look slimmer with the clothes on with a few tricks ).
Luckily, it's not too late to shed those kilograms/pounds you've had to struggle with since New Year's Day.
This time of year gives us a greater variety of healthy foods (like these 8 foods)to choose from, making it an ideal time to lose weight and stabilize. Each season offers us new ways to improve our diet and summer is no exception.
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Here are 10 following tips for losing weight this summer:
1). Take advantage of the warm weather to increase the frequency of your exercise.
Play a game of Frisbee, volleyball or tennis, take long walks or round trips to the pool.
2). Make seasonal vegetables the center of your meals.
To lose weight during the summer, preferably eat salads and steamed vegetables. Flavor Vegetables With Spices; like (lemon and balsamic vinegar, a little Parmesan and low-fat dressings). Compose your plate with these foods first and add small portions of protein (eg lean meat, see the list of foods high in protein ) and / or starch (potatoes, corn, etc.) below.
Here is a non-exhaustive list:
- Lean meats: lean fish (sole, ray, etc.), oily fish, canned fish, smoked fish, surimi, poultry (chicken breast, turkey, etc.), horse, veal, beef, rabbit, lean ham (light fat and rind), etc.
- Legumes: lentils, peas, chickpeas, kidney beans, split peas, etc.
- Dairy products (0% fat if possible): skimmed milk, yogurt, goat cheese, fromage blanc, Camembert, Gruyère, etc.
- Eggs (especially egg white, because egg yolks contain a lot of cholesterol).
- Cereals: oats, barley, couscous, buckwheat, millet, quinoa , rice (preferably whole or wild), corn, wheat, etc.
- Dried oleaginous fruits: walnuts, hazelnuts, almonds, etc.
- Peanut Butter
- Seeds: hemp seeds, etc.
- Soy: soy milk, tofu, dehydrated soy protein, etc.
- Seaweed: Agar-agar , sea lettuce, nori (component of sushi), wakame, etc.
- Baking powder
- Nettle.
Top 107 Foods Highest in Protein
Rank | 100 grams of each food below | Provide protein
_______________________________________________
1 Spirulina 60 grams
2 Baking powder 45
3 Parmesan cheese 40
4 Soy flour 37
5 Veal, lean meat 36.2
6 Lamb, lean meat 35.5
7 Pork, lean meat 32.3
8 Goat cheese 32
9 Beef, lean meat 31
10 Stewed Chicken 30.4
11 Roe deer 30.1
12 Merguez 30
13 Gruyère / Beaufort / Comté 30
14 Turkey 29.3
15 Pumpkin seeds 28.8
16 Lean ground beef steak 28.5
17 Emmental (cheese) 28
18 Salmon 27.3
19 Tuna 27
20 Halibut (fish) 26.7
21 Peanuts 26
22 Crustaceans (molluscs, clams, etc.) 25.6
23 Swordfish 25.4
24 Cheddar cheese 25.4
25 Roast chicken (skinless) 25
26 Lentils 25
27 Roquefort 25
28 Flatfish (sole, haddock, etc.) 24.2
29 Scorpionfish, redfish 24
30 Dry peas 24
31 Blue cheese 24
32 Canned tuna (in water, drained) 23.6
33 Pollock, perch 23.5
34 Duck, lean meat 23.5
35 Sun-flower seeds 23.4
36 Andouillette 23
37 Peanut 23
38 Cod 23
39 Cantal, Roquefort (cheeses) 23
40 Lean beef steak, grilled 22.7
41 Cantal, Goat cheese (cheese) 22
42 Shrimps 21.4
43 Sardine 21
44 Camembert 21
45 Lamb (liver) 21
46 Crabs, lobsters 20.4
47 Almonds 20
48 Couscous (cooked semolina) 20
49 Brie, Camembert, Munster (cheese) 20
50 Most other fish 13 to 20
51 Pork chop 19.3
52 Raw oat bran 17.3
53 Soybeans 16.6
54 Bacon 15.9
55 Oatmeal 15
56 Coulommiers (cheese) 15
57 Anchovy 14.5
58 Kellogg's All Bran Plus Muesli 14
59 Sausage (pork) 13.9
60 Whole wheat flour 13.7
61 Macaroni 13
62 Couscous, dry (uncooked) 12.8
63 Eggs 12.6
64 Buckwheat flour, whole grain oatmeal 12.6
65 Pasta 12.5
66 White cheese 12.5
67 Cheese biscuit 12.5
68 Goji 12.3
69 Whole wheat flour 11.5
70 Pizza (Pepperoni) 11.4
71 Oatmeal porridge 11
72 White wheat flour, blanched 10.3
73 Corn flour 10
74 Barley 9.9
75 Whole wheat bread 9.6
76 Lentils, cooked 9.1
77 Black beans 8.9
78 Chickpeas 8.9
79 Red beans 8.7
80 Special K (rice and whole wheat) 8.5
81 Cornmeal 8.4
82 Split peas, cooked 8.3
83 White bread 8.2
84 Tofu 8
85 Rice flour 8
86 Humus 7.4
87 White beans, canned 7.3
88 Butter (low) 7
89 Brown rice 6.9
90 Plain yogurt with skimmed milk 5.7
91 Coconut (dry) 5.5
92 Yogurt, low in fat 5.2
93 Spaghetti 5.1
94 Lima beans, canned 4.9
95 Macaroni, cooked 4.8
96 Corn, cooked 3.4
97 Skimmed milk 3.4
98 Whole milk 3.3
99 Lentil soup 3.2
100 Broccoli 3
101 Asparagus 2.9
102 Spinach 2.8
103 Soy milk 2.7
104 Normal rice, cooked 2.7
105 Baked potato 1.9
106 Lawyer 1.7
107 Orange 1.1
3) Grilling your food is a great way to add flavor, while reducing fat and calories
Grilling meats helps to lose some of their fat, which reduces the calorie content. Try wrapping fish or chicken in foil and add vegetables and seasonings before putting on the grill. All of this will help you lose weight in the summer.
4) Satisfy your sugar cravings with fresh fruit
Avoid cakes, cookies and ice cream and opt for fresh berries, melons or more exotic fruits if available. The fruits are devoid of lipids, rich in nutrients and fiber, naturally energizing. Avoiding those sugar cravings will help you know how to lose weight during the summer months.
5) Cut back on calorie intake before a festive season
Meals with family and friends shouldn't spell disaster for your diet. By cutting back on daily calorie intake for a week before special occasions, you can enjoy a bit more and have fun. However, try to limit the consumption of high-fat foods such as crisps or mayonnaise-based salads.
Know how many calories per day you should be consuming (so you know what base to cut back on your calorie intake), otherwise you will not be able to shed extra pounds effectively during the summer months.
6) Stay away from empty calories
You may come across the notion of " empty calories " in dietetics. "Empty calories" are calories found in foods or ingredients providing energy accompanied by a very small amount of non-energy compounds (example: fiber, minerals, micronutrients). You can find empty calories in appetizers, alcohol, chocolate bars, etc.) .
It is important to drink plenty of fluids during these hot summer months, but juice, whole milk, soda, and alcoholic beverages are high calorie drinks that you should avoid.
Alcoholic beverages contain empty calories and can stimulate your appetite. Instead, drink water, Seltzer, juice diluted with Seltzer, semi-skimmed milk, or iced tea. Alcoholic drinks are one of your worst opponents if you are looking to know how to lose weight during the summer.
RESOURCES:
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