This way we stay in shape all summer. You don’t have to give up ice cream

Many people take too much time on vacation. We eat what we want, without any restrictions. At the same time, we often omit training courses that we have regularly attended in recent months. No wonder it affects your weight. Here are some tips for not risking it so that you don’t have to start building your form from scratch after the holidays.

Limit alcohol

Everything is for people – including alcohol. Although this drink regularly contributes to the formation of seven types of cancer (including colon), according to the WHO, it does have a number of benefits for many people. However, taking care of weight is worth realizing the main drawback – that it has a lot of kcal (40-45 kcal per 100 g). In addition, after we drink a significant amount of it, we stop controlling how much we eat. As a result, our body weight increases.

Before going to a party, it’s a good idea to keep the amount of alcohol you drink to a minimum. Instead of a few beers, it is better to choose one, but a craft one, to appreciate the drink not only for its intoxicating effect, but also for its taste (one beer has 250 kcal, so a person weighing 80 kg will burn them during a 60 minute walk).

Drink a lot of water

In summer, especially now, when it is unbearable heat and our body perspires intensively, we have to drink a lot of water. At lower temperatures it is usually recommended to drink about 1.5-2 liters of water. Currently, at more than 30 degrees Celsius, it is recommended to drink at least 3 liters of water, which should be evenly distributed throughout the day.

Drinking water helps to control your appetite. We very often reach for snacks, believing that we are hungry, when the body is much more thirsty. It’s worth knowing about it.

Don’t give up the exercise

Regular exercise helps to stay in shape. However, during the summer holidays, many of us give up training to have time to do only the fun stuff. And while one missed workout is no drama, giving up on the next can mean developing good health habits from the get-go.

Instead of skipping exercises, just shorten the duration of the exercise. It’s also worth giving up exercises we don’t like and replacing them with other activities that suit us better. For example, instead of training in the gym, we can take a relaxing walk in the woods.

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Watch the portions

During the summer holidays, it is difficult to abstain from empty calories, such as ice cream, waffles or pizza. However, you don’t have to give them up and stick to your diet at all costs. It is enough to eat everything in the right quantities.

For example – if we want to eat ice cream, let’s eat one scoop (the cream flavored scoop contains about 130 kcal, so an average weight person will burn it during a 30-minute walk). Instead of having a waffle with whipped cream and a thousand additions, we stop at whipped cream, or ask for a waffle with fresh seasonal fruit instead (the waffle itself, which has 250 kcal, burns within a 60-minute walk). When someone gives us a pizza, we stop at one piece (to burn it, it is enough to walk for about 70 minutes, because it has 270 kcal).


– First a football player, then a celebrity – he says about himself. He does not “walk on the walls”, he does not seek media attention. It is the media that is interested in him, although not necessarily in a sports context. Łukasz Kadziewicz asks him about his football career and Jarosław Bieniuk answers what the sport has brought him, what he took and whether he felt professionally fulfilled. “In football, the ceiling is so high that it is difficult to say, ‘I am satisfied, “he admits. He admits that his career was strongly influenced by his private life. Positive? Negative? About it says “In the shadows of sports”. He also reveals what his generation lacked to achieve more in football and what connection it can have … the European Union.

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