Summer may be the season for relaxation and spending more time outdoors, be it unwinding by the pool or beach or going for a walk in a park. For most people, summer means taking vacation and possibly relaxing the rules around your food intake. But overindulging anytime of year isn't good for you, whether you're striking the frozen treats stand all summer or eating Christmas cookies throughout December.
Here's how to benefit from the flavors and food-centric activities of the season while staying on track together with your health goals:
1
STAY HYDRATED
\”Thirst can sometimes be masked as hunger,\” says Caroline Passerrello, RD, an adjunct instructor in the dietitian nutritionist program in the University of Pittsburgh School of Health and Rehabilitation Sciences. Make sure you're sipping water regularly throughout the day. Try tracking your fluid intake with an app like MyFitnessPal and keep a water bottle on-hand. \”Opt for plain or naturally flavored calorie-free water,\” says Passerrello.
2
AIM FOR QUALITY FOODS
Fill your plate with nutrient-dense choices, so you'll feel less hungry after your meal. This plan may keep you from feeling the need to have dessert (or give into other cravings) regularly.
\”Focus on lots of high-quality protein and fiber, for example eggs or lean meats with non-starchy vegetables, in order to limit overindulging on less filling, more processed foods,\” says Michelle Hoeing Bauche, RD, a clinical dietitian at the University of Missouri Health Care's Missouri Bariatric Services.
3
LISTEN TO YOUR BODY'S CUES
Some research has revealed people naturally tight on of the appetite during hot summer months. \”When the temperature is very warm, heat loss is impeded and with that, home loan business appetite is often seen in an attempt to manage our body temperature – that is, cool it down,\” explains Bauche. That's why you need to focus on how hungry you are feeling before eating. You need to make certain you're not undereating, which prevents weight reduction. In addition, going too much time without eating will make you feel hungrier (and more prone to overeat) later.
4
CONSIDER YOUR ACTIVITY LEVELS
If you're boosting your movement levels during summer (think long hikes and swims), you'll burn more calories than usual and may need to eat more. But be honest with yourself about whether your selected activity really warrants a calorie boost.
\”A short stroll around the beach probably won't need a pre-workout snack, but an intense game of beach volleyball may be improved with a little extra fuel,\” says Passerrello. \”If you find yourself hungry after participating in unplanned physical activity, be sure to hydrate and then snack on nutrient-dense foods like fruits, veggies and whole grain products.\”
5
ORDER THE KIDDIE SIZE
\”When given large servings, it isn't uncommon to carry on to consume beyond the point of satiety, due to the fact the food is available and near us,\” says Bauche. By choosing the kiddie size, you may still have a classic summer treat like ice cream without breaking the calorie bank.
6
BRING HOMEMADE FOOD TO PARTIES
If you're invited to summer pool parties and backyard barbecues, the meals choices might not be as healthy as you would like. Instead, \”come track of a nourishing go-to side dish to bring, just like a whole-grain veggie-filled pasta salad, fruit bowl or veggie tray,\” says Passerrello. \”This way, you realize there will always be a smart food choice available.\”
7
BE CAREFUL ABOUT ALCOHOL INTAKE
Frozen drinks are a summertime staple, however they are also full of empty calories. \”Specialty cocktails like pi~na coladas and margaritas are full of added sugar,\” says Bauche. \”If you're not paying attention, those calories can also add up quickly and lead to weight gain.\” What's more, \”when intoxicated by alcohol, our charge of choices is inhibited and frequently results in an increase in food and beverage consumption without realizing it.\” Try to limit your alcohol consumption or go for lower-calorie adult beverages, suggests Bauche.
8
ENJOY SEASONAL TREATS SPARINGLY
Fresh berry pies, grilled ribs and frozen goodies are an enjoyable part of summer, but make sure to enjoy a smart manner. \”It's important to remember our health is most impacted by the meals choices we redesign time; it's not just one food, one meal or one party,\” says Passerrello. \”If it comes with an energy-dense food or beverage that is only available in summer time, view it as a opportunity to practice moderation with frequency and portions.\”
9
EAT MINDFULLY
Mindful eating techniques have been shown to help with weight reduction and maintenance. Instead of eating something simply because it's mealtime or you walked past a shop with delectable-looking pastries in the window, ask yourself, \”Do I really want this food? Does it serve a purpose? How's this food will make me feel, and is it worth it?'\” suggests Bauche. Eating mindlessly usually leads to overeating since you cut off the connection to feeling satiated. Instead, try savoring your food and minimizing distractions when eating.