5 Sizzling Summer Weight Loss Secrets from Nutritionists
Beat the Heat and Shed Pounds This Summer
As the weather heats up and beach season arrives, many people feel inspired to kick their weight loss efforts into high gear. The good news is, summer is actually an ideal time to revamp your healthy habits and work towards your goals. With plenty of fresh produce, opportunities for outdoor exercise, and a generally upbeat mood thanks to the sunny weather, you have a great foundation for success.
However, the season also brings some challenges, like frequent barbecues and social gatherings centered around food and drinks. It can be tough to stick to your nutrition plan when faced with tempting treats and cocktails every weekend. Don't stress though - with a few strategic tweaks, you can enjoy all the fun of summer while staying on track.
Hydrate, Hydrate, Hydrate
One of the sneakiest summer diet saboteurs is actually a lack of hydration. "Fluid needs go up during the hot summer months, especially if you're active outdoors," explains registered dietitian Torey Armul. Thirst is often mistaken for hunger, leading you to eat when your body really just needs water.
To avoid this, Armul suggests downing two cups of water before each meal. Not only will this keep you well-hydrated, but it can also prevent overeating by making you feel fuller. Setting reminders on your phone or using an app to track your intake can help you meet your hydration goals.
Fill Your Plate with Produce
Summer is prime time for fresh fruits and veggies like berries, melon, corn, peppers and tomatoes. Not only are these foods refreshing, but they pack fiber, vitamins and minerals that support weight loss. Fiber helps you feel satisfied, reduces cravings, and research even links higher produce intake to lower body fat. "Make half of every meal and snack a fruit or vegetable," Armul recommends.
Bring a Healthy Dish
When you're invited to a cookout or potluck, take the opportunity to bring something nutritious that you know you'll feel good about eating. A hearty salad, veggie-based side dish or fruit platter are great options. "That way, you can ensure there's at least one healthy choice, and you won't be tempted by leftovers at home," says Armul.
Rethink Your Refreshments
Staying hydrated doesn't have to mean chugging plain water all day. But be mindful that popular summer drinks like lemonade, sweet tea and cocktails can pack a lot of sugar and empty calories. Unsweetened iced tea, sparkling water with fresh fruit, and coconut water are flavorful alternatives.
If you drink alcohol, don't overdo it, as the calories add up quickly. Have a glass of water between each boozy beverage to moderate your intake. Go for lighter options like vodka soda with lime, white wine spritzers or a Bloody Mary.
Prioritize Sleep
With the longer days and busier social schedules, it's easy to skimp on sleep during the summer months. But getting enough rest is crucial for weight loss. Sleep deprivation is linked to increased hunger hormones and cravings for high-calorie foods. Aim for 7-9 hours a night, keep your bedroom dark and cool, and avoid electronic screens before bed.
Enjoy the Journey
Remember, healthy living is a lifestyle, not a short-term diet. Summer will fly by, so don't put too much pressure on yourself to achieve drastic results quickly. The most sustainable approach is to gradually adopt nutritious habits you actually enjoy and can stick with long-term. Focus on feeling good, staying active and savoring the seasonal bounty - not just the number on the scale. With a few simple strategies and a positive mindset, you can have your healthiest, happiest summer yet.
