How To Lose Weight Over The Summer

How To Lose Weight Over The Summer

Summer can provide everything you need for a healthy lifestyle—more physical activity, more fresh produce, and more rest. However, in recent years, some experts have become concerned that Americans are gaining weight over summer break. These tips might help.

6 Tips To Lose Weight This Summer

Scheduled meals

Make sure you remain on a good meal routine—three square meals a day, and two small snacks between meals. Sometimes the heat can suppress your appetite, and skipping meals becomes a new habit. Pull out your phone and set an alert system to keep your meals on schedule.

Physical activity

Focus on physical activity when planning vacations. Try swimming, canoeing, bicycling, hiking, golfing (walk the course), skating, playing ball, etc. Do something out of your norm and give your stale workout routine a vacation. Doing something different not only challenges the body, but something fun, like white water rafting or hiking, can refresh the mind.

TV time

Set a limit on “screen time.” This includes time watching television, on your phone, and sitting at the computer. Limit it to 2 hours/day or less in the summer. With the longer days, your body should be outside having fun and soaking up the vitamin D!

Goal setting

The summer slowdown can give you time to refocus and work on a strategy for your goals. Start with writing a list of things that you enjoy doing, and then create an action plan. Summer is only about 13 weeks long, so set a goal for each week of summer. You will have made a substantial lifestyle change by Labor Day!

Fruits and vegetables

Feast for the winter, flourish in the summer! In the summer, our body usually craves hydrating and easier foods to digest because of the heat. Double your servings of fruits and vegetables while scaling back on high carb and high fat foods. You will not only feel lighter, but your body won’t have to work as hard to digest and cool at the same time.


Hydration is the key to a healthy summer. Kick back non-calorie beverages and replenish those electrolytes. Sugar loaded beverages don’t quench your thirst; instead, they can cause dehydration and increased blood sugar. Also watch out for caffeine loaded beverages which can also increase the dehydration process.

To be THIN, Eating A Balanced Diet is IN

To be THIN, Eating A Balanced Diet is IN

Are you struggling to be as thin as you want to be?

You might think you are doing the right thing to lose weight by conserving calories by doing a juice fast, restricting carbohydrates, or eating under 1,000 calories/day. After all, isn’t weight loss all about calories in vs. calories out? It is not all about HOW MUCH you eat as it is about WHAT you eat. Here is a description on what is going on in your body when you starve the body from the balance that it needs.

Two Popular, But Unbalanced Diets And How To Do Better

PROBLEM: A juice fast dumps fructose into the bloodstream. The carbohydrate is turned into sugar and promptly signals the pancreas to secrete insulin, which quickly escorts that sugar into a cell to be used as energy, or if inactive, stored as fat. The rapid drop in blood sugar levels after insulin does its job leaves you hungry, shaky, and craving more sugar and carbs, therefore repeating the cycle. Also most juice fasts leave you calorie depleted, which will waste away at amino acids and break down that lean muscle you worked so hard to build.

  • ANSWER: A fast of juice and vegetables lacks essential protein and fat for satiety and blood sugar regulation. Eat fruits and vegetables with a balance of protein and fats like all natural nut or seed butters to keep you satisfied all day long.

PROBLEM: Low Carb / High Protein diet. Think of carbs as gas for a car. You are not going anywhere on empty. Our bodies are a well designed system that was structured to process carbohydrates to use as fuel. Without sufficient carbs the body will enter a semi-starvation mode and ketones are produced. Ketones are like a low-grade fuel and, as a result, will affect your brain, concentration, and mood. Muscle wasting and dehydration can occur which further affects the body’s performance.

  • ANSWER: Treat your body like a Ferrari and feed the body the right balance of fuel. Carbs are not the enemy, but eating the right type of carb is essential! Whole grain, unprocessed and unrefined, are the most important, along with fresh fruit, whole grains, or healthy starches like quinoa or sweet potato being the best of the carb choices.