Metabolism is fast in summer, can you eat fruit as a main meal to lose weight? Nutritionist: 4 self-examination points to avoid getting fatter and fatter

Many people may eat less meals and choose to fill their stomachs with fruits or snacks because of the hot weather, poor appetite, and faster metabolism. Do you think it is easier to lose weight in the summer? In fact, this is not the case. Nutritionists say that summer fruits are high in sugar. If you don't control the amount, you may end up eating too many calories instead of losing weight. They also summarize four key points for people who have repeatedly failed in losing weight to prevent themselves from falling into the trap of getting fatter and fatter.

Nutritionist Lin Licen said that in the summer, because it is hot and people wear less, it will stimulate the urge to lose weight. In addition, people sweat a lot in the summer, which will create the illusion of fast metabolism. In addition, many people may not be able to eat regular meals, so they eat fruits to fill their stomachs. Although fruits are rich in vitamins, minerals and fiber, they contain a lot of sugar. Excessive intake can easily cause blood sugar to rise rapidly and insulin to be secreted in large quantities. It is recommended to consume 2 to 3 fists of fruit a day.

Getting fatter the more you lose weight? Check whether the 4 key points are met

1. Dieting is just an illusion of being thin:

Some people think that as long as they eat less, they will be fine, and even take the extreme approach of not eating. This will only slow down the metabolism, and once they resume a normal diet, they will gain weight again. The recommended daily calorie intake should not be less than 1000 calories.

Recommended approach: For healthy weight loss, you can adopt the 211 plate diet method, vegetables: protein foods: starch staple foods = 2:1:1.

2. Losing weight quickly is easy to fail:

With quick weight loss, most of the weight lost may be muscle, with a small amount being fat; but when the weight comes back, it is almost all fat. The more fat you have, the harder it is to lose, creating a yo-yo effect.

Recommended approach:

The best way to lose weight is to lose 0.5 to 1 kg per week. Don't be too fast and don't diet or use extreme methods. Losing weight is about finding a lifestyle and diet that suits you, and doing it sustainably. If you just want to lose weight quickly and don't adjust your diet to fit into your daily life, once everything returns to its original state, your weight will also increase.

3. Eat regular meals:

After every big meal, do you deliberately eat very little at the next meal out of guilt, thinking that this will help you lose weight? In fact, it’s just the right balance!

4. Picking the wrong food to eat:

A bag of potato chips has nearly 500 calories, the same as a light lunch box, but the nutrients are very different! Choosing the wrong food will not only make you feel unsatisfied, but will also cause your weight and body fat to increase, and will also cause constipation!

To achieve good results in weight management, 70% is through diet control and 30% is through exercise. In the short term, we hope to implement diet control by adjusting eating habits for one month and continuing for three months to integrate good eating habits into daily life.

Nutritionist Lin Licen pointed out that in order to achieve good results in weight management, 70% is diet control and 30% is exercise. In the short term, it is hoped that the implementation of diet control will be to adjust eating habits for one month and continue for three months to integrate good eating habits into daily life. If the goal is to gain muscle and lose fat, it is recommended to "lose fat first and then gain muscle". In terms of diet, first reduce the intake of fat, refined starch and sugar, and combine it with aerobic exercise (mainly) and weight-bearing exercise (supplementary). After a period of time, the diet can increase protein intake; as for exercise, it should be combined with weight-bearing (mainly) and aerobic exercise (supplementary). In addition, nutritional supplements after exercise are very important, including the intake of protein and carbohydrates, which help muscle synthesis.

For those who do not have much time to exercise, it is recommended to adjust their diet first. They can also do some home exercises, such as plank exercises, jumping jacks, or brisk walking, etc. These are all very suitable exercises to perform during weight loss. They can help increase metabolism and tighten the body.

In order to make the weight loss process last, nutritionist Lin Licen emphasized that "Happy Meals" are sometimes still necessary. For those who may have liked to comfort themselves with desserts or high-calorie meals in the past, it is recommended to follow a healthy diet regularly during the weight management period, if it is taken as a week. However, you can choose one meal a week to make yourself feel a little happy, or you can make some reduced-sugar baked snacks to satisfy your appetite, which will put less burden on the body. In addition, the time of eating is also very important. "Happy Meals" should be eaten during the day when there is more activity to reduce the chance of calorie hoarding.

Nutritionist Lin Licen's Little World Facebook