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Exercise with a scientific diet
Summer vacation helps you lose weight easily
With the arrival of summer, hot weather can easily lead to loss of appetite, people tend to choose high-calorie foods, and sedentary life in an air-conditioned environment is also easy to cause weight gain. People are at risk of gaining weight while enjoying the sun and holidays. So, how to effectively prevent obesity in the summer? Below, let's introduce some scientific methods.
1. Eat a reasonable diet
# 01 #
Healthy Eating Pairing
Reduce your intake of high-calorie, high-fat, and high-sugar foods such as fried foods, desserts, and sugary beverages during the summer months. Eat more fiber-rich foods such as vegetables, fruits, and whole grains, which are not only low in calories, but also increase satiety and help you manage your weight.
# 02 #
Eat regularly
Avoid overeating, especially late-night snacks. Eat three meals regularly and quantitatively, and try to avoid not eating for a long time in high temperatures, which can easily lead to overeating after excessive hunger.
# 03 #
Adequate hydration intake
In summer, the human body loses water quickly, so you should drink more water and avoid drinking sugary drinks. Adequate water intake helps boost metabolism.
2. Exercise moderately
# 01 #
Choose the right time to exercise
Exercise such as aerobic exercise such as walking, jogging, or cycling is recommended early in the morning or late afternoon when the temperature is cooler. Not only do you avoid the heat, but you can also enjoy the cool weather.
# 02 #
Choose indoor sports
When it's not easy to go out in hot weather, you can choose to do sports indoors, such as yoga, aerobics, or use home gym equipment. Maintaining at least 30 minutes of moderate-intensity exercise every day can help burn calories and maintain weight.
3. Regular work and rest
# 01 #
Get enough sleep
A regular routine is very important for good health, and scientific studies have shown that getting 7-8 hours of sleep per night can help maintain the body's normal metabolism and regulate hormone levels, thereby avoiding obesity.
# 02 #
Avoid staying up late
Try to avoid staying up late and reversing the lifestyle of day and night, staying up late for a long time will affect metabolism and increase the risk of obesity.
4. Mental health
Maintain a good mindset
Hot weather can easily make people feel mood swings and stress, which can affect eating habits. With proper mental adjustment, such as meditation, listening to music, reading, etc., it is possible to maintain a good state of mind and avoid emotional eating. Adopting healthy lifestyle habits can help with mental health, such as exercising regularly, staying socially connected, and engaging in fun activities.
Preventing obesity in the summer requires us to start from various aspects such as diet, exercise, work and rest, and psychology, establish a correct concept of health, and maintain a good lifestyle. Only by adhering to scientific health management can we effectively prevent obesity and maintain good health. I hope you all have a healthy, light body and enjoy a pleasant holiday time this summer!
Contributed by Li Jianhong, Mao Fan, and Sun Chenghao, Center for Chronic Diseases, China Center for Disease Control and Prevention