3 Ways to Slim Down Your Summer

Weight gain only happens in the winter, right?

The frigid temps, cozy sweats and comfort foods do seem like the perfect little trio for adding a few pounds.

By spring, many of us are ready for those pounds to go. Spring becomes all about eating more produce, moving more and getting ourselves ready before swimsuit season shows up.

Once summer finally gets here, all there is to do is enjoy ourselves.

Well, sort of.

While living it up in the summer is highly encouraged, it is still very easy to go overboard. Summer weight gain is more common than people think, especially when the indulging isn’t just saved for one weekend.

Think vacations, cookouts, weddings, BBQs, graduation parties, happy hour, ice cream, eating out and all the “it’s too nice outside to cook” dinners.

It’s tough to resist. And honestly, I don’t think you need to resist all of it.

The goal is not to turn summer into one giant food rule book. It’s to enjoy the fun stuff without making every single event a free-for-all.

The Dietary Guidelines for Americans still recommend focusing most of the time on vegetables, fruits, whole grains, lean proteins and healthy fats, while limiting added sugars, sodium and saturated fat. In other words, the basics do not take a vacation just because someone fired up the grill.

Below I’ve listed 3 ways for YOU to slim down your summer without missing out on the good parts.

1) EATING OUT

I tend to eat out more than usual in the summer months, and I think this is true for a lot of people.

The local bar is offering drink specials, appetizers are half off, friends want to meet on a patio and no one wants to turn on the oven when it is 90 degrees outside. All of these are lovely little opportunities to consume extra calories, sodium, saturated fat and portions that could feed a small village.

SLIM IT DOWN

I am not here to tell you not to take advantage of a fun dinner out or meet friends for ice cream. But I do think you owe it to yourself to be a little strategic about your choices.

Restaurant portions are often much larger than what most of us would serve at home. The MyPlate tips for eating away from home suggest simple moves like sharing an entree, boxing up part of your meal and choosing grilled, baked or steamed options more often.

We all know the “don’t finish your plate at a restaurant” advice by now. Yet more times than not, it just happens because the food is there, it tastes good and someone else is doing the dishes.

Time to make a valiant effort to eat about half of your plate when dining out and box up the rest. You can also ask for the box right away, which may feel dramatic for three seconds but usually works.

Try to be mindful of dishes described as fried, crispy, crunchy, buttery, smothered, sautéed or creamy. Typically, these are prepared with plenty of added oil, butter, cheese or heavy sauces.

That does not mean you can never order the fettuccine alfredo because it is THE best in town. Save it for when you really want it, enjoy it and keep the portion in check.

Also, do not underestimate the power of adding produce. Ask for extra veggies, choose a side salad, order fruit instead of fries once in a while or split the fries and add something green.

It’s not fancy, but it works.

2) FAMILY PARTIES

It’s that time of year again.

The seniors are graduating, friends have cleaned off their grills, your cousin is getting married and fire pits are ready for some s’more action. How the heck are you supposed to watch your waistline when Grandma continues to make her famous potato salad?

Ug. I just can’t say no.

SLIM IT DOWN

I’ve said it before and I’ll say it again and again: do not go to a party starving.

You are not preparing for your last meal. There will be other opportunities to eat a hamburger, hot dog, pasta salad or brownie.

No need to “save room” all day and then arrive ready to attack the buffet line. That usually ends with standing near the chips, eating 400 calories before dinner even starts and wondering what just happened.

Show up to the party with a hunger level of about a 5 out of 10. Try noshing on a small apple with a little nut butter, or have some yogurt and cereal before you leave.

Whatever you do, don’t be famished before hitting the buffet. A little protein, fiber and fat beforehand can help take the edge off and make the potato salad look like food, not destiny.

Once you are there, take a lap around the table before loading your plate. Choose the foods you really want, skip the items you can have any old Tuesday and add something colorful if available.

Personally, I’d rather enjoy a small scoop of Grandma’s potato salad than waste space on a sad store-bought cookie. But maybe that is just me being a stickler for dessert quality.

Once you are finished eating, find the kids and go play.

Not only will you burn a few calories, but it also helps keep your mind off the potluck goodies. Toss a ball, go for a walk, help clean up or become the overly enthusiastic adult in the cornhole game.

Can’t beat that.

3) HAPPY HOUR

In the summer, happy hour can be at any hour.

It’s fun to sit outside with your friends, kick back a drink and enjoy the summer breeze. However, alcohol can lower inhibitions, making it harder to say no to the appetizers or keep track of how many drinks you’ve had.

SLIM IT DOWN

For those who choose to drink, keep it simple.

Pass up the dessert-like martinis, daiquiris and giant margaritas most of the time, which can come with a lot of added sugar and calories. The National Institute on Alcohol Abuse and Alcoholism defines a standard drink as 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of distilled spirits, which is helpful because restaurant pours are not always so standard.

Opt for a light beer, wine spritzer or a simple mixed drink with soda water and citrus. Also, alternate alcoholic drinks with water, especially when it is hot outside.

Those free chips and salsa, pretzels or peanut bowls may seem harmless, but calories add up quickly when you are chatting and mindlessly reaching for another handful. You are usually better off buying an actual meal instead of grazing through happy hour snacks and calling it dinner.

Also, eat before you drink or order food early. A drink on an empty stomach plus a table full of fried appetizers is not exactly a recipe for wise decision-making.

For more vacation-friendly strategies, read Develop Your Best Beach Body.

In conclusion

Summers are meant to be fun, so relax and unwind. Just remember that each cookout, patio dinner, vacation day and happy hour does not have to turn into a free-for-all.

Eat before parties, split or box restaurant portions, choose the drinks you actually enjoy and keep moving when you can. These are not earth-shattering tips, but they are realistic, which is usually what makes them work.

QUESTION: What are your slimming summer strategies?