Here's what nutritionists recommend for anyone trying to lose weight before summer

If you want to lose weight, you need to learn how to eat. There are skills in eating. You may not remember too much theory and nutritional knowledge, but you can remember the foods that are good for weight loss. Many foods contain certain vitamins that can help metabolize fat. , and the nutrients the human body needs can improve metabolism and help you lose weight, so when you want to lose weight through diet, you need to choose the right food, and at the same time pay attention to some small habits that are helpful for weight loss and fat metabolism, you can do more with less.

What you can do is always more effective than what you do foolishly, and the same is true for weight loss.

American nutritionist Kelly Guns recommends that those trying to lose weight chew sugar-free gum 5 to 6 times a day. Chewing gum can help those with a sweet tooth, she said.

She also pointed out that there is absolutely no need to skip food, but to choose more healthy foods.

As obesity rates continue to rise, so do trendy diets that nutritionists believe are not good for your metabolism. You must change your lifestyle and learn to adjust your metabolism, and boosting your metabolism is a challenge.

Speaking of ensuring metabolism, we must first talk about the importance of muscles and sleep.

First, you need to build more lean muscle mass, and muscle cells are known to require more energy than fat cells.

This is why people with more muscle have a faster metabolism.

The study found that women who added sprinting to aerobic exercise lost three times as much fat, including belly fat and thigh fat, than women who maintained a steady pace. To help maintain lean muscle mass, you should eat more nutrient-dense protein.

Second, don't skimp on sleep.

Studies have shown that people who get less sleep have a higher BMI . Poor sleep patterns can lead to an imbalance in key hormones, including ghrelin and leptin, which affect your appetite and energy expenditure.

Eating habits and foods in life that are beneficial for weight loss are:

Drink more water. People who are well hydrated have a higher metabolic rate than those who don't drink enough water. Studies have found that when people drink 8 to 12 glasses of water per day, their metabolic rate is higher than those who drink 4 glasses of water per day. When you dehydrate 3% of your body weight, your ability to burn calories drops by 2%.

Studies have found that drinking green tea every day can help you lose weight. Green tea can help you meet your hydration needs while boosting your metabolism. It is ECGC, an active plant compound that promotes fat burning, and drinking four cups of green tea a day can significantly reduce body weight and systolic blood pressure. Habits like exercise, eating more protein, peppers, lentils, dark leafy greens, nuts, seeds, and cinnamon, and adding more spices and herbs to your diet can boost your metabolism. But if you really want your metabolism to rev up, nothing beats eating nutrient-dense, unprocessed fruits and vegetables. Studies have found that eating three small apples a day can greatly boost metabolism and speed up weight loss. The key to this finding may be fiber, which slows dietary sugar intake and keeps you feeling fuller longer. Apple peels also contain pectin, a special fiber that not only aids in detoxification, but also limits the amount of fat your cells absorb.

Asparagus is rich in B vitamins, which play a key role in the metabolism of sugar and starch, and the antioxidant glutathione, a compound that helps your body break down and eliminate harmful carcinogens. Avocados are heart-healthy fruits considered the perfect food by nutritionists and rich in oleic acid, which reduces inflammation. When inflammation is reduced, everything in your body works better, including metabolism, and it also keeps you feeling fuller for longer.

Fresh berries contain chemicals called anthocyanins, which according to research can aid in fat metabolism and reduce weight gain. Berries also help release hormones, reduce inflammation and lower blood sugar levels, and can keep your metabolism functioning efficiently. Broccoli and cabbage, as well as cauliflower, are cruciferous vegetables and full-fledged super vegetables that keep your metabolism going, boosting your body's ability to burn fat quickly and digest food efficiently.

Not only are carrots high in fiber, but certain compounds in carrots also help the liver flush out environmental toxins and chemicals from the body. This is important because certain toxins can build up in the body, slowing metabolism and preventing weight loss. Celery is a negative calorie food that produces calories, which means our bodies burn more calories when chewing and digesting celery than celery sticks actually contain, which is great for boosting metabolism and losing weight.

The cucumber seeds in cucumbers actually have a stimulating effect on your body and can speed up your metabolism. Garlic not only boosts immunity, but it is also good for metabolism. Garlic also lowers cholesterol, reduces fat cells in the body, lowers blood sugar levels and loses weight.

Grapefruit is one of the best "diet" foods we can turn to when our clothes start to feel a little tight. Grapefruit contains a unique antioxidant called naringenin, which studies have found can help the body use insulin more efficiently, keep blood sugar levels balanced, boost metabolism, and improve the body's ability to burn fat.

You've probably heard that starting your day with a glass of lemonade is the best way to kickstart your metabolism. Studies have found that drinking lemon water before meals can reduce blood sugar spikes by around 10%, reducing the likelihood that the body will store carbohydrates and sugars as fat. Plus, lemon water can help detoxify your liver, and a healthy liver keeps your metabolism in top shape.

Adding nuts, especially almonds, to your diet can be good for your metabolism and waistline. Papaya contains an enzyme called papain, which helps the body break down and absorb protein, supports fast digestion, and stimulates metabolism.

The prickly tropical fruit, pineapple, is not only delicious, it's also good for weight loss, blood pressure, arthritis relief, and boosting your metabolism. Metabolism is boosted thanks to the unique bromelain that helps the body break down food faster and more efficiently, and the core of pineapple actually contains more of this enzyme than any other fruit, so don't throw it out! According to research, Spinach is a great muscle building food. This is great news for your metabolism because the more muscle you have, the more calories your body burns.

Other ways to keep your metabolism running high include exercising regularly, drinking coffee in moderation, and eating foods rich in omega-3s. French fries have been associated with weight gain in many studies. It's not that the potatoes themselves are unhealthy, it's that what we do to the potatoes destroys them. Fried or baked potatoes may contain acrylamide, which is thought to increase the risk of cancer. And boiled potatoes are the best.

Refined pastries and processed meats, as well as high-sugar ice cream or beverages, will undoubtedly contribute to increased girth and obesity, and cutting them out of your diet will help your metabolism to normalize.