If you are wondering how you could possibly gain weight during the summer, you are not alone. Here are a few tips and strategies to help overcome those summer struggles!
Many people get side-tracked and put their fitness goals to the side, while being swept away with vacations, travel, poolside lounging and barbecues. Mid-July is a great time to step back, evaluate your current behaviors and make a mid-year plan on how to attain your health and fitness goals or at least how to get them back on track.
Below are some tips:
- Stay hydrated. Summer heat can cause dehydration and thirst can be mistaken for hunger. Water and other non-caloric beverages like unsweetened iced tea are the best options, but you can add slices of lemons, cucumbers or strawberries for a natural and refreshing flavor .
- Buy seasonal. Summer is a great time of the year for buying seasonal produce. Farmer’s markets and grocery stores are packed with freshly picked fruits and vegetables you will only see this time of year for such great price!
- Load up on veggies. Make half of your plate veggies or choose veggies and hummus over the chips and dip! This will add volume to your meal with fewer calories, while providing fiber and a ton of nutrients.
- Take time to eat. Slow down! Try sitting and enjoying your meal for at least 20 – 30 minutes. One trick that works for people is to put the fork down between every bite and not to pick it up again until your food is swallowed! Enjoy your food, allow time for digestion and satiation.
- Pack smart when traveling. Bring healthy, portable snacks with you! Some ideas: pre-portioned trail mix, fresh fruit, Lara Bars, Kind Bars, water bottles, and natural peanut-butter wraps made on whole wheat tortillas.
- Smart snacks. Keep fresh berries in the refrigerator to add to salads, Greek yogurt and high fiber cereals. Try homemade popsicles by freezing 100 percent fruit juice or freeze grapes as a refreshing snack and have raw veggies on hand to serve with hummus.
- Continue to eat small, frequent and balanced meals/snacks. Start early and eat often to keep your metabolism up and running! If you are less active during the summer decrease your portions and if you are more active increase your portions to adjust to your energy needs.
- Be meat savvy. Choose lean cuts of beef, including round, sirloin and loin cuts. Tenderize the meat to increase flavor and texture without adding fat. Marinate in salsa, low-calorie salad dressing, wine or citrus juices. If you eat red meat, choose it one time per week and alternate with fish, chicken and veggie options like marinated portobello mushrooms the rest of the week.
- Try smaller plates. It’s an old trick, but it works! Use a smaller plate for smaller portions. Take your time eating, and then evaluate if you really need a second plate full of food.
- Write out your plan/goals the night before. Planning is the bridge between knowing and doing! Whether you write out your plan for exercise on a Sunday for the week ahead or each night before bed – make a plan and a back up plan! What will you do for exercise? When will you do it? What and when will you be eating? Do you have everything you need? It’s okay to make a checklist or set a reminder on your phone to fuel, hydrate and be healthy!
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