Precautions for summer exercise to lose weight

　　Many people know that one of the keys to weight loss is exercise, and exercise in summer can be more effective in helping to lose weight. So what should you pay attention to when losing weight in summer? Here are some things to note about summer exercise to lose weight for your understanding.

　　Don’t stop replenishing water

　　There is a lot of water loss during exercise in summer, so you don’t have to insist on replenishing it after exercise. You can take a break during exercise and drink some water before continuing. If you really sweat too much in a short period of time, you can add an appropriate amount of warm salt water and sports drinks to balance the body's electrolytes.

　　Eat less fatty foods

　　Experts point out that every 1 gram of fat contains 9 kcal. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat every day, you can lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat, and eating too many carbohydrates can also lead to weight gain.

　　Don’t use cold drinks to cool down

　　Some people are used to eating cold drinks after exercising. In fact, eating cold drinks when the body temperature is very high can damage the intestines and stomach. This is because a large amount of blood flows to the muscles and body surface during exercise, while the digestive system is in a relatively anemia In this state, eating a large amount of cold drinks at this time will not only lower the temperature of the stomach, but also dilute the gastric juice, damaging the physiological function of the stomach. Warm dilute salt water is the best drink after exercise.

　　Sun protection and shade are essential

　　Since temperatures are high in summer and body temperature rises quickly, it is recommended to choose light-colored clothing that is breathable and sweat-wicking when exercising to help speed up heat dissipation. Important sun protection work is also indispensable. Anti-UV hats and thin long-sleeved sunshades are the first choice, or you can choose sunscreen with sufficient coefficient and reapply it on time to avoid sunburn pain and skin Feeling of discomfort.

　　Reduce caloric intake combined with walking

　　Replacing Coca-Cola with soda water can save you 150 kcal a day. If you add in 5 kilometers of 45-minute walks five times a week, you can lose 10 pounds in 3 months. If you lower the calories even more and still keep walking, you can lose 10 pounds in 7 weeks.

　　Don’t show off when you choose the right time period

　　Although there is no time limit for exercise, in order to avoid heat stroke or dehydration in the hot summer, it is recommended to avoid the noon period (11:00-14:00), for example, choose to exercise in the cooler early morning and evening.

　　Choose warm or cold shower

　　After exercising, your whole body will feel hot. Taking a cold shower or a bottle of ice water to cool down may seem very relaxing, but in fact it is not. This kind of behavior intended to instantly cool down will not only cause excessive stimulation to the body, but may also cause nausea, vomiting, diarrhea Waiting for discomfort. The correct approach should be to dry the sweat with a towel first, and then take a shower with warm water when the heartbeat returns to normal and the skin does not feel so hot to the touch.