"Healthy eating" series | Is it easier to gain weight in summer? 8 ways to help you stay away from obesity

The hot weather in summer and the reduction of outdoor activities will lead to lack of exercise, and the daily intake of calories is high and difficult to consume, which often leads to summer weight gain and increased body fat percentage. To solve the above problems, let's learn about these 8 ways to stay away from obesity in summer.

1. Don't be greedy for fruits, and eat at most 1 catties of fruit per day. Do not replace meals with watermelon or other fruits. Especially for those who eat less fish, meat, and eggs, those with poor digestion and absorption, those with soft abdomen and low physical strength, it is not suitable to eat too much fruit.

2. When you sweat a lot in hot weather, you can eat salty dishes appropriately. The weight loss method of eating only fruits can reduce weight in a few days, but it does not really reduce body fat percentage. The weight loss method of not eating salty foods and eating fruits all the time will make people's muscles tired and weak, and the calories consumed by physical activities will be reduced, which will make it easier to gain weight.

3. Eat staple food normally, eat eggs, milk, fish or meat every day, or replace them with soy products. Sufficient protein and B vitamins are necessary for weight loss. If you replace staple food with fruits, although there is enough carbon water, there is too little protein, which will lead to muscle loss and malnutrition.

4. Use less oil when cooking. By changing the cooking method from frying and stir-frying to steaming, boiling and mixing cold dishes, you can save more than ten grams or even more than twenty grams of cooking oil a day and consume less than one or two hundred calories.

5. Drink less sweet drinks and eat less cold drinks. If you don’t want to drink plain water, you can drink unsweetened grain porridge, bean soup, rice soup, barley tea, etc.

6. Replace cold drinks with drinks containing protein such as milk, soy milk, yogurt, etc. They can not only supplement protein and multiple vitamins, but also replenish water.

7. Keep exercising to maintain your muscles. Under the premise of avoiding heat stroke, 20 minutes of sunlight activities every day can supplement a lot of vitamin D. Some studies have shown that too little vitamin D is also associated with the risk of obesity.

8. Go to bed on time and eat less midnight snacks and high-calorie snacks.

Expert: Professor Fan Zhihong, a registered dietitian in China and the School of Food Science and Engineering at China Agricultural University