I have had a some questions about this and I want to make sure that everyone is getting the same healthy tips–“How can we keep up with a healthy eating and fitness lifestyle, and lose weight or stay fit—with all of this fun summer activities around us–day after day?”
Track your food. That means all of it, from the spoonful of cookie batter you ate while baking to the free sample of ham at the grocery store. These “hidden” calories are easy to gloss over but can really add up. Plus you know from experience how it helps you to lose weight and eat better. If you do nothing else during the summer, track your food diligently every day.
Plan your meals. Plan your meals and snacks in advance so you can enjoy your favorites and still stay on track. Before you head to another party or sit down for a BBQ, pre-track your food for the day. Find places to cut back on calories in order to splurge a little more on your summer party, for example. Decide which foods you’ll have (and how much) and use your myfitnespal to stay within your calorie range.
Look up calories before you bite. Use myfitnesspal to calculate the nutrition information in your favorite holiday foods so you can add them to your tracker. If you really want to go out for happy hour cookie with a co-worker, open your myfitnesspal first and decide whether it fits in with your plan.
Make fitness a priority. I like to remind people that food is only one part of the equation that determines whether you’ll lose or gain weight. Fitness is just as important. Don’t let your workouts go by the wayside. If anything, you should be trying to work out more than before to curb weight gain and extra eating. Just remember this: Burn it (exercise) to earn it (extra calories).
Schedule your workouts like an appointment. You wouldn’t miss work, a doctor’s appointment or important meetings so make your workouts also a priority and schedule it in your day. Add your workouts to your calendar so that other obligations don’t get in the way of your gym time.
Bring your own food. This is a great tip if you’re heading to a party and don’t know what’s in the food (or how it was prepared). Pick a healthy, low-cal recipe that you can bring. And no matter what kind of food is there, you’ll have at least one dish you can eat with confidence. I will be adding some fabulous party food options soon to the site to help you during these summer months.
Limit alcohol. It lowers inhibitions, making it more likely that you’ll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. If you can party hop without drinking at all, you’ll be better off. If you must drink, nurse your glass slowly, choose diet-friendly drinks, and limit the number of servings. Oh and yes, alcohol does contain calories, so add every drink to your myfitnesspal.
Don’t make mountains out of molehills. It’s easy to go over your calories one day and feel like a failure. But remember that it takes much more than one day of overeating to thwart your progress. Accept your slip-ups, learn from them and move on.
Add 10 extra minutes of cardio to your days. Some experts say that adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra summer calories. You can spare an extra 10 minutes, right? Even if you can’t fit it in all at once, try to do small amounts throughout the day. Do a POP Challenge 3X.
Keep an emergency snack on hand. Stashing some healthy and portable foods in your car, purse, and desk drawer can help satisfy your cravings and prevent you from going overboard on all the wrong foods. This is a good idea when you’re hungry at work, weddings (put in the car and eat it before the dance starts, protein bar) or when you’re shopping late at the mall and hear the food court calling.
Watch your portions. There’s nothing wrong with enjoying some once-a-year favorites if you keep your portions in check. Sometimes just a little taste is all you need. Use this handy portion guide to estimate portion sizes when eating at parties and holiday dinners.
Protein–size of your palm, fat-size of the top of your thumb, fruit–1/2 cup or fist, Veggies you can go crazy with that one. Starch-carbs.
Focus on people. At parties and gatherings, enjoy the good conversation and activities instead of hovering around the food table. Create lasting memories that don’t revolve around eating, and you won’t feel like you’re missing out.
Drink your water. Recent studies found that when people drink more water throughout the day, they end up eating fewer total calories. Water and water-rich foods can help fill you up longer. Keep a cup of water in hand at parties, sip water between bites, and meet your daily quota to help prevent overeating.
Wake up with exercise. People who exercise first thing in the morning are more likely to exercise regularly than those who exercise later in the day. Even if you’re not a morning exerciser now, a.m. workouts might be the best way to squeeze fitness into your days before other things come up. Plus, when you exercise first, you’re less likely to overindulge with food later.
Keep your eye on the prize. Before you take a bite or hit snooze instead of hitting the gym, remember your goals. It’s going to take work to get there and survive the holiday season. Before you act, ask yourself, “Will this help me get where I want to go?” If not, make another decision. And remember that YOU are in control during the summer, not the other way around.
Here’s to staying fit, looking great, and reaching your goals all month long!
Motivational tips that will continue to keep you going
Set a goal
Goals are a great way to keep us on track. You have to know where you want to go in order to get there. With weight loss you should make a big goal, getting to your ideal weight, but also make smaller goals to help keep you motivated along the way. Example: vision board—make goals for 1 year, 6-month, 3-month and 1 month and have it visible to see every day. You want to be able to see it to always have you EYE on the prize.
Find a fitness buddy
Support is a great weight loss motivation technique. Surrounding yourself with people who care about you will help you to stay motivated. Tell your family and friends about wanting to lose weight. They will be your best weight loss motivation.
Reward yourself along the way
Take a look at your small goals and each time you reach one of those goals, reward yourself. Don’t necessarily do this with food, but rather something fun. Celebrate in your success. Example: every pant size lost or 5lbs. weight loss you will buy a new shirt or get a massage.
Don’t feel guilty
Staying on track is difficult especially when the unexpected happens. So don’t feel guilty if you had a greasy burger for lunch because you forgot to pack your healthy meal. Things happen. Just forget about it, move on and get back on track. But don’t let these little slips become a habit. Extra Tip: Get back on the workouts ASAP, you will feel better, drink more water, and don’t let those negative thought creep in.
Don’t fall into the diet trap
Many people are looking for ways to lose weight quick. Although this can be a great motivator, quick weight loss programs are generally not recommended. A slow weight loss is what most experts say is the best way to lose weight. Why? With a new fitness program that takes it slow and steady, you are learning and changing as you go. So by the time you get to the maintenance portion of the your new lifestyle, you’ve already thrown out the bad habits and replaced them with the good.
I’m not much of a camper–I don’t like to sleep in a tent or get dirty…I know shocker. But I know some of you are and Michelle Hanson (a fellow Determinite) gave me some of these great ideas and tips to share with all of you:
1. Roast fresh fruit on a stick-apples, pears and peaches work well on a stick. Roast until juice start bubbling out comes out, or feels a bit soft to the touch. Remove from stick, place on a paper plate and sprinkle with cinnamon and stevia. Eat with a side of greek yogurt or cottage cheese.