5 Tips for Fighting Summer Weight Gain

As summer comes to an end, you might realize that you gained more pounds than expected. Constant vacations and cookouts can lead to an unhealthy lifestyle. And although some think winter is the most tempting season – full of heavy meals and football tailgates – summer food can be equally dangerous.

Fancy cocktails and party appetizers are fine in moderation. But as the sun begins to set on the warm weather months, now’s the time to look forward to getting healthy. If you’re hoping to get your body and lifestyle back on track, be sure to follow these 5 handy tips.

Stay hydrated

Our bodies are made up of 60% water, so staying hydrated is important for your health. Drinking enough water helps:

  • Keep your skin youthful
  • Aids in digestion
  • Boosts your metabolism
  • Improves blood circulation

The amount of fluids you need depends on activity levels, age, and gender. But keep in mind you need even more water whenever it’s hot outside! Drinking a glass of water before your meal will also help fill up your stomach, which may prevent you from overeating.

Eat small, frequent meals

Our mealtimes impact our blood sugar levels. Eating smaller meals more often helps keep your energy level stable and your appetite under control. Smart portioning also prevents you from overeating at meal times, knowing you will eat again in just a few hours.

Buy fresh fruits & veggies

Summer is a time of bright, colorful foods. Fiber-rich fruits and vegetables are full of vitamins and minerals you need to be healthy, and they can be freshly bought at your grocery store or farmer’s market! Veggies are also low in calories and will help you feel fuller longer. You should aim to make them ½ of your plate at every meal.

Increase lean proteins

If you feel like you are always hungry, consider adding more protein to help fill you up. A few popular choices include:

  • Chicken
  • Fish
  • Hard-boiled eggs
  • Beans
  • Tofu

Always include a lean protein in your meals to keep you more satisfied. This will keep you from overeating and help you feel more comfortable throughout the day.

Make exercise a priority

Exercise can be a bit hard during vacation season. But now that most of us are home for work and school, there are more opportunities to focus on moving around. Whether you have a nice evening stroll or take a quick 15 minutes walk during lunchtime, head outdoors and find somewhere to get in movement. All of these small contributions add up in the long run and can make a big difference!

Summer weight gain can sneak up on us, but don’t lose hope! It’s easy to get back on track. If you would like more guidance or support getting started, contact our Baltimore wellness team online or call (410) 296-0414. Our dietitian nutritionist, Samantha Walters, can provide a customized lifestyle plan to help you achieve optimal wellness. 

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Samantha Walters

Registered & Licensed Dietitian Nutritionist

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