Hey Angels and Alphas,
We all know that usually, the search for weight loss hacks starts just before summer actually arrives because people are in anticipation of beach season.
But the warm weather months are also an amazing time to either get started or just revamp your weight-loss efforts. After all, we all have a thing for these mood-boosting summer days, nutritious foods and cookouts, and the countless opportunities to get outside for a fun workout.
That being said, we still have to stick to our healthy eating plan even when those summer barbecues are making it a little difficult.
That’s why today, we’re here to talk about 5 weight-loss hacks you can use to stay on track to your goals without missing out on all the fun and parties that come along with the hot summer days ahead.
#1 ALWAYS DRINK BEFORE YOU EAT SOMETHING
Any health expert will tell you fluid intake has to go up during hot summer months. That’s all the more true if you’re someone who is active in the outdoors.
However, sometimes this can lead to mistaking hunger for thirst, and you might end up eating a bunch when all your body needs is some hydration… and that’s not really helpful if you’re trying to stay on track with your weight loss goals.
That’s why we suggest drinking two cups of water before you sit down to eat a meal. This will keep you hydrated, and you’ll be much less likely to overeat. If you’re having trouble staying on track with your water intake, try using an app or calendar notes and remind yourself to stay extra hydrated.
#2 IT’S FRUIT AND VEGGIE SEASON… USE THAT TO YOUR ADVANTAGE!
If you find yourself on a block party or a summer barbecue, don’t start dwelling on how you can eat less. Just focus on eating more of the good stuff! Why not make half of every meal a fruit or a veggie?
Summer staples include mangoes, berries, watermelon, corn, peaches, tomatoes, peppers… all amazing options that are both delicious and rich in vitamins, minerals, and much-needed fiber. And let’s not forget – natural sugars and fiber will help you stay full and keep those cravings at bay.
Here’s a review published in the American Journal of Clinical Nutrition that proves increasing your fiber intake can help you lose body fat in case you needed another reason to stock up on fruits and veggies this summer!
#3 PACK UP YOUR OWN SNACK BARS!
Whether you’re at the beach, the pool, a ballgame or a park, snacks from the concession stands are likely going to be packed with saturated fat and sodium. Why not save extra money (and calories) by making it a habit to pack your own little bag of healthy snacks such as fresh fruit, dried fruit, or nut mixes?
#4 DON’T FORGET ABOUT ICECREAM
When summer rolls around, we’re all tempted to stock up on ice cream pints at home. Instead, why not make ice cream more special by going out for dessert as a special occasion? (Bonus points if you end up walking there.)
If you’re thinking about stocking up on sweets, not just ice cream, remember to keep those portions in check and think small. Mini popsicles and mini ice-cream cones are all great options. If you have a toddler at home, make mini-muffins and aim to exercise the same portion control for yourself as you would for them.
#5 DO YOURSELF A FAVOR AN BLACKOUT YOUR ENTIRE BEDROOM
I can’t stress this enough. One of the most important hacks for losing weight in the summer is honoring your need for quality sleep.
If your social calendar is revving up this summer, you have to make it a priority to not sacrifice your sleep. Research has proven time and time again that sleep-deprived people eat more calories per day. This could be for a variety of reasons, but most experts agree it’s because your ghrelin and leptin levels (which are both hormones that regulated hunger and satiety) get disrupted when you don’t get enough sleep.
Research published in the European Journal of Clinical Nutrition shows that the average extra calories a person consumes when they’re sleep-deprived is about 385 calories!
That’s why I always recommend, when the time to catch some Zs rolls around, keep distractions to a minimum and do your best to darken your bedroom with the help of light-blocking shades. Remember, in the summer, daylight hours are longer.