While you’d think most of us lose weight during the warm weather, many people actually pack on pounds from taking a “vacation” from healthy eating from Memorial Day to Labor Day. Here’s how to avoid summer weight gain. Summer Saboteur #1: Ice Cream and other Frozen Treats Ice cream and fro-yo and are definitely one way to celebrate summer– but these cool treats come at a high calorie price. A double scoop of ice cream has about 450 calories. And if you opt for a low-fat or fat-free option, you’re downing essentially frozen sugar, which leads to a drastic rise…
While you’d think most of us lose weight during the warm weather, many people actually pack on pounds from taking a “vacation” from healthy eating from Memorial Day to Labor Day. Here’s how to avoid summer weight gain.
Summer Saboteur #1: Ice Cream and other Frozen Treats
Ice cream and fro-yo and are definitely one way to celebrate summer– but these cool treats come at a high calorie price. A double scoop of ice cream has about 450 calories. And if you opt for a low-fat or fat-free option, you’re downing essentially frozen sugar, which leads to a drastic rise and fall in blood sugar levels, making you hungry and craving more.
Slim Solution:
Limit frozen treats to no more than a couple times a week; skip the fat-free choices and keep your serving to 1 cup. Also try frozen desserts that are “whipped” or “slow-churned” varieties — these have fewer calories per serving. Another option is to try lower-calorie, portion-controlled novelties. Some to try:
Edy’s Slow Churned Mint Chocolate Chip Snack Size Cup Serving size: 210 calories, 8g fat, 21g sugar per serving;
Julie’s Organic Ice Cream Petite Juliette Vanilla Sandwiches Serving size: 100 calories, 5 g fat, 6 g sugar per serving
The Skinny Cow Fudge Bars: 110 calories, 1g fat, 17g sugar per serving
Summer Saboteur #2: Summertime Sips
If you’re reaching for a cold one, like a frozen machiatto, smoothie or mojito, your bathing suit may be a little more s-t-r-e-t-c-h-e-d out by the end of the summer. That’s because liquid calories trip up your brain’s ability to recognize calories and turn down your hunger and turn up your feelings of satisfaction. And adult beverages are even worse because they’re a triple threat. They pack in a lot of calories (500+ calories in the average summer “cocktail”), they stimulate your appetite and they reduce your inhibitions. Other beverages are nothing more than liquid sugar and offer no feeling of fullness so drinking lots of liquid calories means you’ll probably exceed your daily calorie budget.
Slim Solution:
Limit liquid calories to no more than 150 per day and if you’re going to drink an alcoholic beverage, choose one of the lowest-calorie options:
Here’s a list of low-calorie Skinny-tails (under 150 calories) so you can enjoy without overdoing:
Ultra Light Beer (55- 95 calories)
Vodka & Club Soda with an Orange Twist (80 calories)
Sparkling Rose (115 calories)
Reduced Sodium Bloody Mary (118 calories)
White & Red Wine (120 calories)
Gin & Diet Tonic with a Lime (80 calories)
Appetite for Health’s Skinny Mojito Mocktail: Muddle 5 Blackberries with 1 T lime juice, 2 T fresh mint leaves, and 1 T Rose Water. Top with 6 oz. club soda and shake with ice! (>30 calories)
Summer Saboteur #3: Backyard BBQs
While grilling is one of the healthiest ways to cook food because it minimizes added fats and the high-heat brings out the natural flavors of food, a typical BBQ menu of burgers, brats and dogs, and creamy potato salad can pack in more than 2,000 calories and more than two day’s worth of fat.
Slim Solution:
Use the leanest ground beef possible (for example ground sirloin) or use skinless turkey breast or even Portabella mushrooms. For hot dogs, go with a turkey or chicken frank. Watch the side-dishes when you’re outdoor entertaining too, because mayo-drenched sides like pasta or potato salads can have as many calories as a burger.
Summer Saboteur #4: Your Hard-Earned Vacation
Whether you’re traveling by train, plane or automobile and to the beach or the mountains, it’s often a challenge to stick with a healthy eating plan when you’re away from home and not following your daily routine. Meals eaten out on vacation are a major contributor to weight gain, as well as having less structure to your day. When there is no set time for meals, people often eat more calories by snacking more.
Slim Solution:
Even if you’re on vacation, try to eat as if you’re at home. Stick with three squares and two healthy snacks each day. If you’re eating out a lot, choose menu items carefully. If you’re just planning your vacation, consider an active vacation like rafting or a cycling trip or be sure that you find the local hiking trails, CrossFit boxes (I do this!), or pools. I also think about active ways to explore where you’re visiting–by kayak, paddleboard, bike or two feet! Try to by physical for at least 90 minutes every day you’re away, but more is even better. The added activity will give you more leeway for extra calories. Another great idea is to follow this two-to-one ratio. For every day you’ll be on vacation, you need to consciously reduce calories for two days before going on vacation. So, if your vacation is 10 days long, you should eat lighter for 20 days before going on vacation to give yourself some extra “splurge” calories to spend on vacation.
Summer Saboteur #5: Your Springtime Diet Success
Can losing weight is dangerous to your diet! Yes, it can. If you tones up and slimmed down for summer, chances are that once you met your goal or summer arrived, you decided that was enough of that.
Slim Solution:
Keeping pounds off for good requires your attention—not just for a few months, but for the rest of your life. After you lose 5 or 10 pounds, you can celebrate your success. But if you don’t immediately recommit to your ultimate goal (either keeping that weight off or losing more) your success is going to be short-lived. To help keep pounds off for good, use these strategies proven to help stop weight regain.
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Source: Steps to Avoid Summer Weight Gain : Appetite for Health