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In this hot summer season, we’ve got you covered with everything you need to reach your weight loss goal.
It’s easy to cover up a few extra pounds with a bumpy sweater. But when the temperature – and the shirt sleeves and hemlines – rise, there’s just nowhere for the pudge to hide.
By the time summer rolls round, most of the people aren’t enthused to challenge their weight loss goals as they were especially when planning out New Year’s resolutions.
You still have a chance to shed a few extra pounds.
As long as you’re willing to make the right lifestyle changes, your weight loss goals are already within reach.
Now before you stop reading and run to the gym, slow down and hold for a second.
You don’t have to beat yourself up over the empty calories you consumed all spring.
Whether it’s snacking on summer weight loss diet that take over the hottest season or using the sunnier days to your advantage, these helpful treats will have you rocking a swimsuit or bathing suit in no time.
By putting our summer weight loss plan into action, you’ll slim down just in time for the warm weather months.
Here are 10 extreme weight loss methods that’ll help get you into shape without you ever having to break a sweat.
Make the reason for this hot summer season an opportunity for a healthy and new start.
These science-backed summer weight loss program will help you feeling and looking your best in no time.
According to a study in Psychology and Health, thinking through exactly what and when you’re going to eat your meals can make you stick to your diet goals.
Recently a study was conducted to encourage healthy eating in which the volunteers ate more fruit for a week, but those participants who made a solid plan, wrote it down, and visualize how they were going to carry out the action.
When, where, and how they would buy, prepare, and eat fruit – ate twice as much fruit as those who simply tried harder.
As the summer days get hotter, you’ll likely be less motivated to make dishes or soup that of course require a bunch of time spent in a hot kitchen, so why not try a healthy salad?
As we know, green vegetables are excellent sources of satiating protein and fiber, and you can also get protein from lean meats such as chicken.
Throw a handful of walnuts or healthy almonds into your salad for an added nutritional boost.
They’ll deliver nutrients such as heart-healthy omega-3s and magnesium, in addition to more filling protein and fiber.
Make sure to stay away from dried fruits and heavy dressings, as those items contain much belly-bloating sugar.
According to a recent study led by David Heber (professor of medicine and director of the Center for Human Nutrition at UCLA), Capsaicin is a key compound that gives chili peppers their speeds metabolism and heat.
People who participated in the study, received either flavorless capsaicin supplements or placebo pills for four weeks.
After 4 weeks, the supplement group burned more fat for several hours after having a meal. They burned about 100 to 200 more calories per day.
Also, spicy foods can trigger a feeling of fullness sooner than bland foods.
The soothing summer weather can make it more difficult to get a good night’s sleep, but that doesn’t mean you shouldn’t do anything to ensure you get 8 hours of shuteye a night.
According to Wake Forest researchers, dieters who sleep 5 hours or less put on two and a half time more belly fat, on the other hand, people who sleep more than 8 hours pack on slightly less than that.
Similarly, another study published in the journal Sleep found that people who didn’t get the enough sleep like 7-8 hours of sleep, they usually put their weight gain at more risk.
You can make water more beneficial for your body by flavoring it with some lemon.
In addition to adding a pop of flavor and color to a tall glass of H2O, the researches suggests that the bright cirrus fruit can also help encourage weight loss.
A lemon is a great source of vitamin C, a nutrient that has the potential to reduce stress levels hormone called cortisol that triggers fat storage and hunger.
In addition, lemons also contain polyphenols, which researchers say may ward off weight gain and fat accumulation.
Water can be satiating and that’s why it’s important to not drink adequate amount of water but to continue drinking it thorough the warmer days.
Guess what researchers found!
The water drinkers lost an average of 9.4 pounds over 3 month period – roughly 3 pounds more compared to the group who was instructed not to drink.
Watermelon is a typical summer fruit considered to be great for weight loss.
It contains about 90% of water (and this low in calories) the fruit’s vibrant color also makes it such a slimming choice.
In one study, scientists have found that flavonoids, the waist-whittling compounds that exist in higher concentrations in red fruits such as strawberries, watermelon, and plums, have the power to encourage summer weight loss.
In fact, a study conducted by journal BMJ in the year 2016 found that people who eat a diet rich in flavonoid-heavy food tend to gain less weight, which could be promising seeing a lot of people tend to put on pounds as they get older.
Anthocyanin, a precise flavonoid compound that gives red fruits their original color, has been shown to reduce fat storage genes.
Drinking green tea is an assured way to guarantee you’re getting enough of them.
Though a refreshing sugary drink may be exclusively appealing as the fill-ins creep up, just keep it simple on unsweetened green tea.
By drinking a cup of green tea, you’ll not only save yourself hundreds of calories and tons of belly-bloating sugar, but the green tea acts as worthy weight loss because of its catechins (an antioxidants that blocks the storage of belly fat and facilitates rapid weight loss.
In one study published in The Journal of Nutrition found that people who sipped 4-5 cups of the green tea each day (along with 35 minute workout), after two weeks lost more belly fat than those who didn’t imbibe.
Whether you’re at the supermarket of farmer’s market, stock up on grapefruit.
It’s a great fat burning fruit. According to a study published in the journal Metabolism, eating half a grapefruit before meals may help lower cholesterol levels and reduce visceral fat.
In the 6 week study, participants who ate a Rio Red grapefruit prior to their each meal saw their waists shrink by up to an inch, and low-density lipoprotein levels drop by 18 points.
In spite of the increasing hot air, don’t let the sunny summer season discourage you from putting some heat on your plate, especially since certain spices can help enable successful weight loss.
Thanks to capsaicin (fat-burning chemical) found in foods such as chili peppers, mustard, and cayenne pepper that can help boost your metabolism and further help you feel satisfied.
According to a study in the American Journal of Clinical Nutrition, those who incorporated their diet with capsaicin consumed 200 fewer calories during their next meal.