How to enjoy your summer without gaining unwanted weight

Summer Survival guide- how to enjoy your summer without gaining unwanted weight

Summer is a season of fun, relaxation, and outdoor activities, but it can also bring challenges in maintaining a healthy weight. Here's a guide to help you enjoy your summer while keeping those extra pounds at bay:

1. Stay Hydrated

• Drink Water: Aim for at least 8-10 glasses of water a day. Infuse your water with fruits like lemon, cucumber, or berries for added flavor.

• Herbal Teas: Enjoy iced herbal teas without added sugars. Green tea or mint tea can be refreshing and beneficial.

2. Eat Seasonal and Plant-Based

• Fresh Produce: Incorporate plenty of summer fruits and vegetables like berries, melons, leafy greens, and tomatoes. They are hydrating, nutrient-rich, and low in calories.

• Plant-Based Meals: Focus on meals that are rich in vegetables, whole grains, legumes, and nuts. These foods are not only healthy but also keep you feeling full longer.

3. Smart Snacking

• Healthy Snacks: Opt for snacks like fresh fruit, vegetable sticks with hummus, or a handful of nuts.

• Portion Control: Be mindful of portion sizes, especially with high-calorie snacks. Pre-portion your snacks to avoid overeating.

4. Stay Active

• Outdoor Activities: Take advantage of the warm weather by engaging in outdoor activities like swimming, hiking, biking, or even walking.

• Fun Workouts: Join a local fitness class, try yoga in the park, or start a garden. These activities keep you moving and make exercise enjoyable.

5. Mindful Eating

• Eat Slowly: Take your time to enjoy your meals. Eating slowly helps you recognize when you're full and prevents overeating.

• Listen to Your Body: Eat when you're hungry and stop when you're satisfied. Avoid eating out of boredom or stress.

6. Plan Ahead

This is one I can not stress the importance of enough. Without a plan, failure is 90%  more likely.

• Healthy BBQ Options: When attending barbecues or picnics, bring a healthy dish to share. Choose grilled vegetables, fruit salads, or plant-based protein options like veggie burgers or grilled tofu.

• Travel Smart: If you're traveling, pack healthy snacks and do some research on healthy dining options at your destination.

7. Limit Sugary and Alcoholic Beverages

• Choose Wisely: Replace sugary sodas and cocktails with healthier options like sparkling water with a splash of juice or mocktails made with fresh fruit and herbs.

• Moderation: If you choose to drink alcohol, do so in moderation and opt for lighter options like a glass of wine or a spritzer.

8. Get Enough Sleep

I know that it can be easy to throw your bedtime out the window during the summer, but truly doing so does more harm than good. Disrupting circadian rhythm and adding additional stress to your nervous system. 

• Rest Well: Aim for 7-9 hours of sleep per night. Lack of sleep can disrupt your metabolism and increase cravings for unhealthy foods.

• Create a Routine: Establish a relaxing bedtime routine to ensure you get quality sleep. I personally find this to be the most valuable. Be strict with your bedtime, your body will thank you. 

9. Practice Stress Management

• Relaxation Techniques: Incorporate activities that reduce stress, such as meditation, deep breathing exercises, or spending time in nature.

• Stay Positive: Keep a positive mindset and focus on enjoying your summer activities without stressing over food choices.

• Driving yourself nuts over macros and feeling guilty for enjoying summer is NOT helping your stress management. 

10. Support System

• Stay Connected: Engage with friends or join a community group focused on healthy living. Sharing your goals and challenges can provide motivation and accountability.

• Utilize our community as one of your resources too!

By following these tips, you can enjoy all the pleasures of summer while maintaining your health and avoiding unwanted weight gain. Remember, balance and mindfulness are key to a healthy and enjoyable summer.