The beginning of summer is just around the corner, if you are wondering how to lose weight in summer, although many of us have already begun to enjoy the beach and the pool.
At this time of year we eat our heads more than necessary. We want to look healthy and fit, but to be healthy and motivated the most important thing of all is to face and combat our own complexes, and break down those invisible barriers that prevent us from achieving our goals.
According to a survey carried out by Top Doctors, 82% of Spaniards feel ashamed to show their bodies.
While it is true that beauty canons have had a great impact on society, the reality is that the most important thing is to be healthy, both physically and psychologically.
It is true that at this time we want to lose weight, look thin and have a better physical appearance, but this must be done responsibly, removing from us the complex and false expectations that are imposed on us, and doing it responsibly and respecting our body. Take note and discover how to be healthier this summer and, incidentally, lose a few kilos!
Difference Between Physical Activity and lose weight
When we want to lose weight this summer and tone certain parts, such as the abdomen and buttocks, we usually resort to false myths, without paying due attention to the opinion of professionals in the fitness sector.
If you think that to lose weight this summer you have to focus your toning exercises on the abdominal area, you are wrong. This is one of the biggest mistakes we make most often.
When we do muscle toning exercises, we almost always focus on areas such as the abdominals; but the ideal is to practice exercises at a general level, focused each time on different areas of our body so as not to atrophy the muscles and avoid injury.
Working exclusively on a specific area of our body does not mean that we can exclusively burn fat from the selected area. Many more factors come into play to achieve this goal, and our metabolism.
The metabolism is in charge of subtracting fats as a means of energy, and there is no way to tell the body from which part to extract those fats. Initially, it uses the fats that are most quickly accessible, and later those that are stored in the adipocytes.
This does not mean that exercises are not carried out in the most troublesome muscle areas, but rather that they have to be accompanied by a physical activity program to lose weight.
Doing specific exercises such as sit-ups without being accompanied by complete physical activity will not have any results.
Do only cardio to lose weight, truth or myth?
Another of the great myths that we find is that to lose weight we can only do low-intensity aerobic exercise.
When starting a physical activity program focused on lose weight, many people believe that the only viable training to achieve optimal results is low or medium intensity aerobic training, lasting more than 30 minutes; that is, do long training sessions on a treadmill, bicycle or elliptical.
In addition, there is also the idea that accompanying these long cardio training sessions with muscle strength training is harmful, since this last type of training could even make us fat.
These myths are the ones we need to avoid if our goal is to lose weight and be healthy this summer.
Lose weight in summer and keep it off
The first thing that we must take into account when losing weight is to avoid the rebound effect, and this is achieved by maintaining a healthy diet accompanied by good physical activity; and always keep in mind that not being within the canons of beauty is not synonymous with that we are not healthy. Being healthy is maintaining good physical and mental health.
There are thousands of tips that you can find to lose weight this summer and keep it off; but we are going to tell you about the three most important ones:
- Eliminate unhealthy foods such as sweets, alcohol or sugary drinks from our routine.
- Adopt good habits, such as including more vegetables, fruit, fiber and water in our diet.
- Carry out a complete exercise routine and have a good physical activity. This means that, in addition to exercising 2 or 3 times a week for at least 30 minutes, we acquire active habits such as walking, climbing stairs, shopping without the car, etc.
How to eat well
Eating well or eating healthy is one of the typical resolutions we set for ourselves when we want to lose weight this summer, but what does it mean to eat well?
Eating well is summed up in eating a healthy, balanced diet, with all the necessary nutrients to cover our nutritional needs, and give the body the energy it needs to continue working and not faint throughout the day.
Some tips that never fail to learn to eat well:
- Drink a lot of water. Staying hydrated is a fundamental aspect for the body and learning to eat well to eat. This is not reduced to just drinking water, but also incorporating new alternatives such as herbal teas, super hydrating fruits such as melon, watermelon or apple, natural juices, etc. In addition, water has very positive effects, such as regulating appetite and reducing anxiety about food. To improve our diet, we must also take into account that we must eliminate all sugary, alcoholic or carbonated drinks from our habits.
- Healthy fats: If we want to eliminate fat from our body, it is essential to keep in mind that we must restrict these from our habitual consumption. But restricting does not mean eliminating, in fact its responsible consumption is recommended, yes, they have to be healthy fats, such as olive oil, avocado, olives or nuts, among many others.
- Increase the consumption of fruits or vegetables: Nutritionists give more importance to the consumption of vegetables, fruits and vegetables every day. In fact, half of each of the main dishes should be fruits, vegetables or vegetables.
- Junk food is healthier if you prepare it yourself: In this way we will look for the healthiest version of the dish, and thus be able to eliminate the craving and avoid ultra-processed foods.
Say no to miracle diets
If we want to lose weight this summer, it is not necessary to resort to miracle diets.
These are known to offer positive results in a very short time, but no one talks about bad results or a rebound effect in the medium-long term. Among these negative results, the loss of muscle mass, malnutrition, and even the increased risk of mortality from cardiovascular disease stand out.
Keep in mind that this type of diet is the opposite of being healthy; Here are some miracle diets that you should avoid:
Diets that include fat burning pills
It is one of the least recommended, in fact specialists classify it as the worst of all and the most dangerous. Apart from generating rebound effects, they can have negative health effects, such as hyperthyroidism.
These diets are characterized by taking a series of cleansing teas that promise to lose up to 3 kilos in three days. These diets can cause dizziness, weakness, lack of vitality and the subsequent rebound effect.
The diet is based on ketosis, which is a metabolic state that is produced by the lack of carbohydrates. Protein foods and vegetables are what make up this diet. This diet increases the production of cortisol, which is the hormone that causes stress, anxiety, and even hunger.
They are based on shakes made up of different foods such as vegetables and fruits. This does not mean that it is healthy, since by eating the crushed vegetables and fruit we omit chewing and salivation, which means that it does not have the same satiating effect. It has negative effects such as loss of muscle mass and hypervitaminosis.
Clean eating diet
The practitioners of this diet end up with a very restrictive diet, and this can cause psychological problems and eating disorders.
If we want to lose weight it is important to do it in a safe and healthy way, that is why it is necessary to turn to a nutritionist.
Nutritional coach or nutritionist
Each body is different and acts differently, this means that if we want to lose weight this summer, we must be accompanied by a nutritionist or nutritional coach in this process.
The professionals will carry out an exhaustive study on our body and will advise us on a diet that is beneficial for us, and totally healthy. They will also help us to improve our behavior habits little by little. Another key aspect is that the diet will adapt as we progress.
When is lose weight considered successful?
A lose weight is considered successful when it makes our body never return to the point of return, although the reality is that it is important to be aware that a lose weight is considered successful when good habits have been acquired that we are going to implement in our lives. always.
In the end, weight is a relative thing. It depends on your objective, the weight can be one or the other; in fact, the parameters of the Muscle Mass Index and the Fat Index are the ones that really tell us the state of health in which we find ourselves.
How to play sports and get results?
Whenever you do sports, you will have results, whether they are more visible or not. It must be borne in mind that each person is different, with different genetics, and a different metabolism.
Each person has specific objectives and this means that their training and training time are focused on those particular objectives.
When we set out to lose weight this summer, we have to be aware that we cannot fight against time if we want to have permanent results. It is better for us to set small goals, instead of setting a record time, since that can overwhelm us, frustrate us, and abandon habits because of that impatience that forces us to stop the good work we were doing, just out of sheer desperation. .
Sports for summer
Playing sports in this hot season of the year can become an enemy, but if our goal is to lose weight this summer, we can opt for sports according to this time, more refreshing, fun and that we can practice outdoors:
- Beach volleyball.
These are some of the many sports that can be practiced this season and enjoy the benefits of summer. It is no longer worth making excuses that in summer you cannot do sports due to the high temperatures!
Electrostimulation, the perfect complement for this summer
We lead a very busy life, with thousands of commitments, and sometimes it is impossible for us to commit ourselves to practicing sports more than three times a week, but that is why electrostimulation training exists. We tell you more:
If you can’t train more than twice a week, but you don’t want to stop having results, electrostimulation training is the key, since it allows us to train for less time, achieving better results.
With electrostimulation we can carry out more effective training in the shortest possible time thanks to the Wiemspro electrostimulation system, which becomes the perfect complement for sports in summer.
This EMS training system offers numerous benefits to show off a healthier image this summer. With electrostimulation as a complement to your training, you will be able to achieve significant results without risk of injury, eliminate fat and cellulite, treat injuries or tone and define your entire body, among many other benefits.
This is thanks to the fact that electrostimulation is a great stimulator for losing weight, toning and defining muscles, since it favors a correct acceleration of metabolism, thus allowing you to achieve your goals in a faster and more effective way.
As you will see, lose weight this summer is our goal, but we must not forget that what is really important is to create healthy habits that allow us to be as healthy as possible. This is summed up in leading a good active life both on a daily basis and in training, eating healthy without forgetting any of the tips mentioned, and not taking this whole process as a punishment; In the end, they are benefits that we can enjoy for a lifetime!