Approaching the onset of summer, we are about to enter the hottest period of the year. The high temperature in summer makes it easier for people to sweat and their appetite to decrease to varying degrees during daily life and exercise. Therefore, many people consider summer as the best time to lose weight. Is summer really suitable for weight loss? What misunderstandings may exist? How to use summer health to lose weight? The reporter interviewed Jia Kai, the director of the nutrition department at Beijing Chaoyang Hospital. Jia Kai introduced that weight loss is a planned behavior that requires long-term persistence and cannot be limited to a single season. The weight loss of "fishing for three days and sunbathing for two days" can cause a rebound, and the muscle and fat decrease simultaneously during weight loss. The increase during rebound is almost entirely fat, and after several fluctuations, the body fat percentage will become higher and higher, posing a greater threat to health. Regarding summer weight loss, there are some popular claims online. The reporter also verified with Jia Kai whether these claims are correct. Many people believe that sweating can help with weight loss and choose to exercise during high temperatures in summer. Regarding this, Jia Kai explained that almost all sweat is water, and weight will return to its original state after drinking water. Moreover, not replenishing water and electrolytes in a timely manner after excessive sweating may lead to heatstroke or even heat stroke; Sweating heavily and drinking plenty of water can increase the burden on the gastrointestinal tract and heart, which is very detrimental to health. Jia Kai believes that sweating appropriately is one of the ways to maintain health. You can walk or jog outdoors in the morning and evening when the temperature is relatively low in summer, or choose some ball sports. At the same time, you should pay attention to replenishing water in a timely manner and drink diluted salt water if necessary. Do not enter air-conditioned environments with very low temperatures until sweat subsides to prevent colds. Regarding the statement of "losing weight by eating fruits", Jia Kai believes that fruits are rich in vitamins and dietary fiber, with relatively low calories, and can indeed assist in weight loss, but fruits cannot completely replace regular meals. Jia Kai reminds that the protein content of fruits is very low and cannot meet the body's needs. Meanwhile, many fruits are rich in fructose, and consuming them in large quantities can affect sugar metabolism and even lipid metabolism, posing a threat to health. The first thing to pay attention to when eating fruits is to control the total amount, with 200-350 grams per day, which is about one medium-sized apple; Secondly, it cannot replace the main meal and can be placed between two meals as an additional meal or eaten before meals to reduce the intake of the main meal; Thirdly, attention should be paid to the selection of types. People with weight loss needs can choose fruits with low calories and high dietary fiber, such as berries or citrus fruits, to avoid fruits with high calories and sugar content. Many people believe that staple foods are the main culprit of obesity, and they will reduce their intake of staple foods when losing weight. Regarding this, Jia Kai introduced that staple foods mainly provide carbohydrates, which are broken down and absorbed in the form of glucose. They are the main source of energy our body needs, and controlling staple foods can reduce energy intake and help with weight loss. But there are some important organs and tissues in our body that rely on glucose to provide energy. If the intake of staple foods is too small or if we abstain from them for a long time, the body needs to convert protein and fat into glucose, which will increase the metabolic burden. When losing weight, it is recommended to eat a moderate amount of high-quality high protein foods, such as lean meat, skim milk, eggs, soy products, etc., increase the intake of high dietary fiber foods such as coarse grains, fruits and vegetables, strictly limit fat and refined sugar, and have 3-4 meals a day. Try to have staple foods and protein in every meal, with a recommended daily weight of no less than 150 grams (dry weight) for staple foods, of which half should be coarse grains and potatoes. There is a rumor circulating online that some foods are "negative calorie foods", believing that the calories consumed during digestion are higher than the calories provided by the food itself, such as celery, cucumber, etc. Regarding this, Jia Kai stated that no true "negative calorie foods" have been found so far. Celery and cucumber both have the characteristics of low calorie and high dietary fiber, making them excellent choices for weight loss. However, it should be noted that these foods are not nutritionally comprehensive and cannot be used as a single source of food, nor can they replace regular meals. (New Society)