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Whenever we consume (eat) more energy (food) than we expend,
our bodies store the extra calories as fat. You would think
that in summer we can afford to eat more because we are more
active. True, we do tend to participate in more outdoor
physical activities in the summer, but a jog in the park may
not burn the thousands, yes thousands, of extra calories we
devoured at last night’s party. Losing track or
underestimating the number of calories we consume at our
summer functions, is the reason why we start to see the
number on the scale move upwards.
The good news is we don’t have to sacrifice summer
socializing to keep our bodies at a healthy weight. By using
a few simple strategies we can still enjoy summer
festivities without packing on the pounds.
1. Keep a Food and Exercise Journal.
Recording your physical activity and everything you eat and
drink every day is an excellent way to help maintain your
weight. It’s easier now than ever, thanks to hand-held
computer devices and cell phones that offer software apps
(ex. My Fitness Pal) to help you keep track. Review your app
before you go out to a summer party. If you’ve already eaten
more than you should for the day
and missed your morning workout, you might be more
conscience of what you eat at the party or event. Likewise,
if you have been particularly careful about your food
choices all week, you might decide it’s okay to indulge just
a little. Either way, journaling will make you more mindful
of what you eat and this will help you choose what is right
for you.
2. Socializing Should Be Your Focus.
Before you head out to your party or event, mentally prepare
yourself to be sociable. Be prepared to mingle and converse
with everyone. By putting your energy into socializing
rather than what’s on the buffet table you might have less
time to grab a second helping or pick at the party
chips—after all, it’s hard to socialize with a mouth full of
food. Believe me, I’m not suggesting that you shouldn’t eat
anything, just be mindful of how much you’re eating! And,
if the event calls for dancing, swimming, or a sport
activity of some kind, get moving once you have given your
food time to digest.
3. Do Your Homework.
We all have our weaknesses or trigger foods. For some it
may be ice cream, for others it could be fried chicken or
pizza. Whatever your secret indulgence is, find out how many
calories, fat and sodium is contained in a single serving.
Armed with this knowledge, you may decide one helping is
enough, or you might even skip the ice cream or fried
chicken altogether, or choose a healthier option instead.
4. Be a Healthy Host.
Planning, cooking and cleaning up before and after an event
can be a lot of work. But, the single best benefit about
hosting a summer party is that you get complete control over
the menu. Create mouth watering dishes using seasonal fruits
and vegetables, low fat protein and smart healthy fats. Even
traditional BBQ favorites like potato or pasta salad can be
modified to decrease the fat and calorie content by simply
switching to a homemade oil, vinegar and herb dressing
rather than prepared mayonnaise. Be sure to lay out
platters of fresh fruits and vegetables instead of chips or
crackers for an easy low calorie grab-and-go snack. Your
table will look spectacular with all the season’s brightly
colored foods, and hopefully your guests will love the
variety.
5. Bring a Dish.
If you are invited to a backyard BBQ make sure you create
something you like and it’s healthy: a veggie tray, a fresh
fruit bowl, etc. This way, you can load up on at least one
healthy option and take smaller amounts of the not so
healthy choices.
6. Portion Control.
Summer eating should be enjoyable. But, nothing can put a
kink in your party spirit more than pulling out your
measuring cups at the event to make sure haven’t exceeded
your portion sizes or using your hands to measure size. I
would suggest filling your plate with plenty of vegetables,
a quarter of your plate should be a lean protein, and the
remaining quarter with whole grains.
7. Don’t Drink Your Calories.
Outdoor summer events can become uncomfortably hot, so it’s
important to stay hydrated. Instead of drinking alcoholic
drinks, fruit juices, soda pop or creamy frozen drinks,
reach for water instead. One or two of these other drinks
are all right, but anything more than that will add up in
the calorie department. Water should be your main drink
of choice. If the taste of water is too bland for your
party spirit mode, add a squeeze of fresh citrus, some fresh
mint or a few handfuls of berries or cucumbers.
8. Employ the 80:20 Rule.
The aim of summer eating (and eating all year round too)
should be to eat well at least 80 per cent of the time and
only 20 per cent of the time for not so healthy options.
9.
It’s okay to indulge once in a while!! Don’t beat
yourself up if you eat a little more than you should have at
last night’s party—guilt is a useless emotion! Besides,
with an active lifestyle and a healthy eating program, you
shouldn’t see any change in your weight. Today is a new
day, enjoy the summer sunshine and have fun.
10. Stay active. Most weight is gained during the
summer! Why? We’re in Summer-party mode! We’re eating foods
slathered in bbq sauce! Our plates are loaded with burgers
and hot dogs covered in mustard, ketchup and relish and our
sides are potato salad, macaroni salad and potato chips…lol!
We’re indulging in fruity alcohol drinks and/or sugary sodas
and juices! So with all that being said…Exercise is a priority during the Summer!
Fabulously Fit classes are especially full beginning in
September……Why? Because
Summer Weight Gain is
REAL!!!!
Angela R. Steward
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