Summer is here, and with it comes a reduced appetite and a higher risk of digestive discomfort. Experts have some smart tips to help you stay healthy and fresh during the hot season, so you can maintain a slim figure without gaining weight.
Everyone has their own "summer diet" habits, but not all of them are beneficial. Here's why eating rice might be tricky in summer:
1. **High Temperatures**: According to Japanese dietitian Tezuka Wenrong, for every 10°C rise in temperature, your body’s calorie needs drop by about 70 calories. As a result, you may feel less hungry during the summer.
2. **Dehydration**: Even though you might not feel thirsty in air-conditioned rooms, your body could still be slightly dehydrated, which can affect your appetite.
3. **Sugary Drinks**: Many people reach for sugary drinks when they’re hot. However, sugar can quickly make you feel full, leading to a cycle where you don’t eat enough and then crave more sugary beverages.
Smart Summer Eating Tips
With the heat, many people opt for light or cool foods, but this can sometimes lead to overeating or consuming hidden calories. Let’s look at common summer eating habits and how to improve them:
1. **Cold Drinks After Meals**: A cup of bubble tea, green tea, or ice cream can add up to 200+ calories without you realizing it. To burn those off, you'd need to walk for an hour or climb stairs for 27 minutes.
**Smart Choice**: Opt for plain water or mineral water instead. It might take time to adjust, but your taste buds will adapt.
2. **Drinking Green Bean Soup**: While it feels refreshing, green bean soup can be just as sugary as rice. Eating too much of it can lead to weight gain.
**Smart Choice**: If you enjoy it, reduce your main meal intake by a quarter or use low-fat milk and fruit to keep it nutritious.
3. **Eating Sandwiches**: They seem light, but many store-bought sandwiches are high in calories. For example, a chicken sandwich can have around 307 calories.
**Smart Choice**: Choose lower-calorie options like grilled chicken or seafood sandwiches, and add more veggies for a healthier bite.
4. **Eating Too Much Fruit**: Summer is fruit season, but fruits contain natural sugars that can increase blood triglycerides.
**Smart Choice**: Balance your fruit intake with salads and vegetables to keep things varied and nutritious.
5. **Drinking Milk Like Water**: Fresh milk is nutritious, but drinking it excessively can interfere with calcium absorption.
**Smart Choice**: Limit milk to two or three cups a day for optimal nutrition.
Boost Your Appetite Smartly
To enhance your appetite and digestion during summer, consider these strategies:
- **Drink Water Before Meals**: Have a glass of water an hour before eating. It helps rehydrate your stomach and stimulates digestion.
- **Take Vitamin B1**: Sweating and cold drinks can deplete B vitamins, which are essential for energy conversion. Foods like whole grains and pork are rich in B1.
- **Include Vitamin B2**: Found in dairy and leafy greens, B2 helps convert food into energy, especially important during active summer days.
- **Add Niacin (B3)**: Found in fish, chicken, and milk, niacin helps with metabolism and reduces stress-related irritability.
- **Boost Vitamin C**: Summer heat can be stressful, so include vitamin C-rich drinks like cucumber or pineapple juice to stay refreshed and energized.
Summer is the perfect time to lose weight. With lighter clothing, it's easier to notice unwanted curves, making it a great season to adopt healthier eating habits. By being mindful of what you eat and staying hydrated, you can enjoy a slimmer, healthier summer.
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