Summer…The time of vacations and outdoor fun. Who can actually gain weight during such time you may ask? Well for most of us, summer is not only volleyball on the beach or hiking in the mountains. But it’s also a time of countless picnics, BBQs and parties. And let’s be honest – most of us just let ourselves go on these occasions since everyone wants to enjoy their free time away from work or school. As a result – a couple of ‘bulky’ souvenirs brought back home from a vacation. But no worries, ladies and gentlemen! You can still keep your weight in check if you stick to a set routine, stay active and take advantage of in-season produce to eat healthier during the summer. Here is a list of strategies that can keep those excessive pounds at bay allowing us to still take the most of summertime.
1. Don’t Go Hard On Your Lemonade And Stay Hydrated.
It’s easy to drink a tall glass of cool lemonade or iced tea during hot sunny days. And who will say no to a cold can of soda or some exotic cocktail during BBQs and parties? But if you want to avoid gaining weight, just stay away from those high-calorie beverages as you can easily drink your daily energy intake while the night is still young. But it doesn’t mean you should stay dry. In fact, drinking water is particularly important during long, hot summer days. Keep a bottle of cool water with some citrus juice or a bit of fresh mint close and you will stay hydrated for zero calories!
2. Take It Easy With BBQs
Summer is a season of BBQs and picnics. But we all know that the food we’re offered there is far from being healthy. Burgers, hot dogs, pulled pork and ribs, pasta salads, chips, and dips – all of these contain large
3. Choose Fresh In-Season Produce
The warm season of the year offers us plenty of fresh veggies, fruit,
4. Vacation Smart
Whether you stay in your hometown going to some local bars, visit carnivals or go away on your vacation, stick to your healthy diet. First thing you want to do before going to a restaurant is checking its menu online to see what healthy options you have. You will be more likely to avoid bad things then. Once at a bar, go for some lean protein and side salad. It can mean grilled chicken or fish or some shrimps. And don’t forget that alcoholic beverages contain tons of calories as well! The same goes for carnivals – forget hot dogs with mayonnaise and funnel cakes and say hello to chicken or turkey gyros or chicken kebab instead and. to settle a sweet tooth, snack on kettle corn samples. (Just one sample, though.) As for beach trucks – most of them have grills, so ask to grill you some chicken breast and add some salad with vinaigrette. This can save you over 200 calories and lots of fat.
5. Go Easy On Ice Cream And Frozen Yogurt
Eating a bucket of ice cream is not the best way to end your summer day if you want to look good in that bikini. Ice cream is usually packed with fat and calories, especially if you add different toppings, peanut butter, Oreo cookie, some roasted nuts,
6. Track Your Exercise And Keep A Food Journal
Tracking your calorie intake and recording your physical activity is a great way to lose and maintain your weight. Before going to a summer event, first, do your homework and check the number of calories, fat, and sodium in the food you crave. In that way you will be more likely not to go for a second helping or even better – you might be dissuaded to eat something bad at all. Then look into your journal. If you skipped your morning workout and ate a bit too much, you might not want to overeat during the party. On the other hand, if you were active and ate healthy all week, you might be okay to indulge a little. The main idea is to eat healthy at least 80 percent of the time and let yourself give in to your temptation no more than 20. In any case, journaling will help you to be mindful of what you do and eat and that will help you choose what is good for you.
7. Substitute The Temptation
It’s summer and, of course, you don’t want to deprive yourself of your favorite food all the time and it is not necessary. What you need to do is to eat just a bit of what you crave and then fill your plate with something that might be a wiser choice. For example, if you are an ice cream lover, just take a few bites and if you are still not satisfied, have some frozen juice or lemon ice instead. In that way, you will still have what you want not affecting your weight.
8. Appreciate Every Bite
It’s known that people who eat slowly and savor every bite tend to feel satisfied with eating less, while those who wolf down their food go for second helpings. Try to slow down, chew carefully and take a moment to think about the food you eat – you will not only be full after eating less food, but you will also help your digestive system.
9. Allow Yourself A Cheat Day
Staying in control with what you eat is very important for both your health and weight. But don’t be too harsh on yourself and give yourself permission to let loose every now and then. Take day or two when you can splurge a bit. You can sample local cuisine if you’re out of town or eat an ice cream cone with some sprinkles. But try to keep your dietary goals in mind and stay within some limits – you don’t want to let all the hard work you’ve done so far be in vain. But having some cheat days from time to time will help you fight stress and be less likely to overdo with food the rest of the time.
10. Stick To Your Summer Routine
Having some free time on your hands can easily turn you into a
11. Stay Active During Summer
Summer is a great time for getting more physically active as the days are longer and the weather is warmer. So apart from planning your day and being busy, don’t forget your exercise regimen. For some people, it’s difficult to work out because of the heat. The solution will be to take your exercise indoors or move your workouts outdoors in the early morning or late in the evening. For those who don’t like gyms, it’s a great time to join a pool, go on brisk walks, jog, ride a bike, go for a hike – the limit is the sky! Choose the activity which suits you best, and have fun with your friends and family. Don’t forget to play and run around with your kids or pets. Also consider joining an instructional or informal sports league, like baseball, soccer, softball, or think about becoming a member of a bike group or jogging club. All this will help you develop a
With so many wise and non-depriving ways to fight summer weight gain there is no need to avoid all the BBQs or hide inside in your jeans and T-shirts. Be a little more mindful of what you eat and be active. Go out, get moving, get fun and remember to avoid soda and mayonnaise and you’ll be fine!