Generally, as the weather gets warmer we wear less clothes, so as summer approaches many people want to lose weight and get in shape for the beach. Below are 7 healthy eating tips to help you lose weight during the summer months.
Tip #1: Fresh Fruits are the #1 Snack
Depending on where you live, you likely see a significant improvement in the quality of the produce offered at your local grocery store during the summer months. Stock up on fruit once or twice a week. Take them to work, eat them as snacks, and eat them as dessert.
I don't know about you, but for me a ripe mango taste just as good if not better than candy or a sugary dessert. And fruit will always have so much more vitamins, minerals, fiber, and water than any processed sugary dessert that comes in a box or bag.
Weight Loss Tip #2: Eat a Salad Once a Day
Just like fruit, the veggies tend to be fresher during the summer months. When you stock up on fruit, also stock up on veggies.
Preparing your own salad at lunch or with dinner is a great way to add tons of fiber and minerals to your diet without adding tons of calories. Starting dinner with a salad is a great way to curb overeating and support weight loss.
Weight Loss Tip #3: Careful with the Cold Drinks
During a hot summer day it's so easy to reach for something cool and refreshing to drink, but you have to be careful that you're not drinking too many extra calories. Sweetened Lemonade can pack over 200 calories for a 12 ounce serving.
A can of ice cold Coca Cola has about 140 calories per 12 ounce can. A cold 12 ounce beer has about 150 calories. And if you reach for a mixed drink like a cold Pina Colada while you're sitting at the beach you'll take in an additional 600 calories.
During the hot summer days try to stay hydrated with mostly water. Drinking mostly water is a great summer weight loss tip.
Tip #4: Careful with the Cold Desserts
Just like cool drinks, during the summer months it seems so easy to reach for ice cream after dinner to cool off. Ice cream tastes good, but it can really wreak havoc on your waistline. An occasional treat is okay, but try not to get the deluxe banana split with whipped cream, caramel, chocolate, fudge, and nuts. If you absolutely must have ice cream, consider sharing with someone else or buy 1 dessert for a group of 4. Less is more.
Tip #5: BBQ a Little Healthier
BBQ's are a part of summer that so many people love, but a BBQ doesn't have to be an excuse for you to pig out on all the bad stuff. Go light on the full fat beef, cheese, potato chips, coke, and beer.
Consider sharing a half of a hamburger or skip the cheese. Always seek out any fresh veggies, and limit yourself to one drink that is not water.
Tip #6: Eat Less When You Dine Out.
First, I will say that preparing your own food will help you to lose weight if you eat out often. But, when you do go out to eat during the summer months, try to eat a little less. You can cut back on restaurant calories by eliminating 1 or more courses.
Do you need the bread, appetizers, desserts, and drinks? Ask if you can have the sauce on the side, and try to order something tasty and a little healthy.
Tip #7: Aim to Eat 4-5 smaller meals throughout the day.
I know so many people rush off to work with no breakfast, and often skip or have a light lunch. Then at dinner it's 1000 calories followed by another 500 calories of dessert. Your metabolism doesn't like large meals. Try to eat 3-4 300-600 calorie meals and 1-2 100-200 calorie snacks throughout the day.
Hopefully, these simple eating tips will help you to lose weight. Of course, if you are really serious about losing weight then you will also incorporate exercise. Walking is a great place to start, and adding weight training will give you a significant boost. Get started and stick with it.
Charles Inniss is a Physical Therapist and Personal Trainer. Visit his website to get free diet tips, and also learn tons of core exercises and ab exercises
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