In summer, people's desire to lose weight is getting stronger and stronger. The diet in summer is lighter and the appetite for three meals is not so good, but there are always people who will get fat in summer. Why is this? "In summer, people sweat a lot and want to drink water. They always want to drink sweet water or eat fruits and cold drinks. This will make the body eat too much sugar." Fan Zhihong, an associate professor of the school of food science and nutrition engineering of China Agricultural University, said in an interview with the people's Daily that if water is sweet, you will drink a lot of sugar. Even the "light sweet" mung bean soup contains at least 6% sugar. When you eat fruit, you also eat a lot of sugar. The sugar content of the small watermelon varieties on the market is between 8% and 13%. If you eat ice cream and ice cream, you will have both sugar and fat. Fan Zhihong said that the protein content of these things is very low, and the B vitamins are also very small. Therefore, in summer, it is particularly easy to see an increase in the carbon water energy supply ratio and a decrease in the protein energy supply ratio. At the same time, the summer is hot, and many people are afraid of the sun and are unwilling to go out for activities. The amount of exercise decreases and the energy consumption decreases. "There is more sugar, less protein and less exercise. This can easily lead to an increase in body fat rate and a decrease in muscle mass. Although the weight gain is not much, the proportion of fat is smaller than that of muscle. Loose fat replaces some of the tight muscles, and people become bloated at once." Fan Zhihong said. Fan Zhihong pointed out that some people often eat fruit instead of a meal in summer. At the beginning, the weight may be slightly reduced, but in the long run, it will cause mild protein malnutrition and edema due to malnutrition, and on the contrary, it will become more "fat". At the same time, because of malnutrition, people will be particularly lazy, weak, tired and sleepy, and do not want to do sports. Even if you still exercise, your physical strength will drop, and the effect will be much worse than before. "It's not difficult to maintain a tight and slim figure in summer." Fan Zhihong gives the following 8 suggestions. 1. Don't eat too much fruit. You can eat 1 jin at most every day. Don't substitute watermelon and other fruits for dinner, especially for people who eat less fish and eggs, people with poor digestion and absorption ability, and people with soft abdomen and low physical strength, who are not suitable for eating too much fruit. 2. It's hot and sweaty, so eat some salty dishes properly. Some weight loss methods that only eat fruits can lose weight within a few days. It is through high potassium and low sodium food that the body discharges water, not really reducing the body fat rate. However, if you lose sodium salt by sweating, you will always eat only fruit instead of salty food, which will make your muscles tired and weak, and reduce the amount of calories consumed by physical activities. On the contrary, you are more likely to get fat. 3. Eat staple food normally, eggs and milk every day, fish and meat every day, or replace with soy products. Sufficient protein and B vitamins are necessary for weight loss. If fruit is used to replace staple food, although there is enough carbon and water, there is too little protein, which is a disguised reduction of protein, thus losing muscle and causing malnutrition. 4. Cook properly with less oil. By changing frying and frying into cooking cold salad, you can save more than ten or twenty grams of oil a day and consume one or two hundred kilocalories less. 5. Drink less sweet drinks and eat less cold drinks. If you can't drink white water, you can drink unsweetened cereal porridge, unsweetened bean soup, rice soup, barley tea, light oolong tea, light lemon water, etc. in short, try to use it without