Summer for slimming

Last Updated 29 March 2013, 15:08 IST

Summer is a great time to shed some extra weight and tone up, as it helps in maintaining a low fat low cal diet, writes Dr Atul N C Peters.

There is a lot more to summers than just the scorching heat. Have you ever thought that it is the only time you can have a great swim or have some delicious fruits. Not many would know that summer is the best time to loose weight.

The secret to weight loss is to choose healthy foods and take in fewer calories than you burn. And it's just easier to make better food choices in summertime, when heavy, high-calorie dishes seem less appealing. The best foods for weight loss in summer are light, refreshing and, most importantly keep you out of the hot kitchen.

We would suggest you to go seasonal! Produce is at its peak in summer. Delicious fruits and vegetables abound at markets and in your local grocery. Besides being low in calories, summer produce is loaded with vitamins, minerals, antioxidants, and fibre, basically foods that will help you loose weight!

Here are some great summer foods that cuthe carbs and fat:

Chilled soups: Chilled carrot or cucumber soups are a great hit in summers, they provide the apt texture as well as loads of fiber minus the calories.

Watermelon: There is nothing more refreshing and thirst quenching like a juicy slice of watermelon fruit in summer. Every part of the fruit is edible, even the seeds and the rind.

Watermelon contains approximately 6% of sugar and 92 % water by weight making it an ideal fruit to consume during the hot summer. Watermelon is a good source of Vitamin C and Vitamin A. It is also a very good source of vitamin B6, vitamin B1, magnesium and potassium and at the same time low in calories.

Phalsa:  The Himalayan fruit is excellent to alleviate summer thirst and hot weather related problems.

The raw fruit relieves inflammations, fevers and blood disorders. It purifies blood. Good levels of potassium, low levels of sodium, rich in vitamin C, calcium, phosphorus and fiber help in reducing water retention.

Low fat curd: Though we have curd in every season but we enjoy it the most in the summers. We can play a lot around with it, add vegetables to it to make a tempting raita, which would provide a lots of fiber with little calories. A salted lassi is a best source of refreshment in summers. To give curd a little trendy touch we can make great smoothies with fresh seasonal fruits such as cherries & strawberries.

Salads: Cold salads are best enjoyed this season, so make a good bowl of salad and enjoy. Raw vegetables and fruits are the best source of fiber; they have a high satiety value and will keep you full for longer.

Water:  water is indeed the best thirst quencher! We need to consume at least 1.5 – 2 lts of water each day, during summers. Drinking good amount of water will keep your body hydrated and help to flush out the toxins from the body.

These were just a few things from the endless list of great summer produce that will help us to shed some extra pounds. But along with the food items we need to take care of the physical activity levels.

Get adventurous this summer

Ditch the gym and indulge yourself in some outdoor activities to have fun and burn fat.

Swimming: Enjoy swimming for the summer months as its one of the best way to burn calories you burn 272 calories by swimming 1,500 yards in 30 minutes. Swimming butterfly for the same amount of time will burn 38 percent more calories, while breaststroke burns 25 percent more and backstroke burns 12 percent less.

Biking: Cruising your neighborhood streets will burn about 7 calories a minute; burn 3 more calories a minute by mountain biking.

Jumping rope: Jumping rope at a leisurely clip burns about 11 calories per minute. Up for a challenge? Skipping rope at a high intensity burns 15 calories per minute!

Beach volleyball: If you’re lucky enough to live near a beach, this sport is a great way to get your heart rate up, make friends, and tone your legs, shoulders, and core. And because it’s harder to move in the sand, you get extra calorie burn. You burn 272 calories in 30 minutes.

Gardening: Burn calories while making your yard more beautiful. Constantly bending and squatting to reach plants is great for your glutes, and your garden will be the envy of your neighbors. It will burn 136 calories in 30 minutes.

Tennis: Pick up your racket and challenge your friend, neighbor, or spouse to a game of tennis. Running around the court allows you to sneak in an aerobic workout while hitting the ball is a great arm toner. Calories burned 272 calories in 30 minutes.

Pledge to make this summer your best one by loosing some extra pounds and looking great!.

(Published 29 March 2013, 14:28 IST)

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