It seems like every weekend now, someone in the neighborhood is outside grilling, the local pool is packed, and everyone is in a great mood. Summertime is here!
For many people, summer also gets us thinking about our weight. Whether you're trying to lose excess weight, maintain a healthy weight, or avoid summer weight gain, now is a great time to focus on your health and make some changes. Here are eight tips to help you reach your healthy weight goals this summer and reap the benefits of weight loss:
Drinking fluids to stay hydrated is important, but not all drinks are created equal. Sugary drinks like soda, fruit juice, and even some sports drinks can contain a lot of calories without providing much in the way of nutrition. In fact, just one 12-ounce can of soda has about 140 calories and 39 grams of sugar!
To help keep your calorie intake down, avoid sugary drinks and stick to water, unsweetened iced tea, sparkling water, or other sugar-free beverages. You can also make your own fruit-infused water at home using fresh fruits, herbs, and spices. This is a great way to add flavor and sweetness without adding excessive calories!
If you've been diagnosed with type 2 diabetes, avoiding sugary drinks and replacing them with better options can also help you control your blood sugar, lose weight, and increase your insulin sensitivity. The term 'insulin resistance' refers to your body's cells becoming less responsive to insulin over time. This is common with overweight people and those with type 2 diabetes, but by losing weight, you can reduce your insulin resistance and improve your sensitivity to insulin.
1. Get Active
Summer is the perfect season for enjoying the great outdoors while exercising. Take advantage of the warmer weather and longer days by getting active, whether that means taking a brisk walk in the morning or evening, going for a hike on the weekend, or participating in a summer sports league.
No matter what you choose, make sure it's something you enjoy. That way, you're more likely to stick with it and make it a part of your regular routine! If you haven't found an activity you enjoy yet, don't be discouraged. There are nearly endless ways to get moving, from going to yoga classes with friends to dancing alone in your bedroom.
Plus, getting and staying active has many health benefits. Not only can it help you shed excess body fat, but it can also increase your HDL cholesterol (the 'good' kind) while lowering your LDL cholesterol (the 'bad' kind). By improving your cholesterol levels in this way, you also help reduce your risk of heart disease, heart attack, type 2 diabetes, and more!
2. Stay Hydrated
Staying hydrated during the summer months is very important, especially if you'll be spending time outside. Whether you're running around or just hanging out, you're likely to be sweating in the summer heat. When you sweat, you lose not only water but also electrolytes like sodium and potassium, which can cause dehydration and affect many aspects of your physical health.
To replenish these lost fluids and electrolytes, aim to drink eight glasses of water per day, or more if you're sweating a lot. You can also get electrolytes from certain drinks, like sports drinks or coconut water. This will help your body to function at its best, meaning your metabolism will be working optimally and you'll have more energy to get through the day.
In addition to plain water, there are many delicious ways to stay hydrated this summer. Unsweetened iced tea or sparkling water are also good options, but you can also try adding fresh fruits and herbs to your water for a refreshing twist. For example, try slicing up some strawberries or adding a sprig of mint to your next glass!
In addition, drinking water can help you lose weight. When you drink water, your body must work to process it, which means your metabolism gets a boost. Drinking water can also help to fill you up, so you're less likely to overeat later on.
3. Avoid Sugary Drinks
Drinking fluids to stay hydrated is important, but not all drinks are created equal. Sugary drinks like soda, fruit juice, and even some sports drinks can contain a lot of calories without providing much in the way of nutrition. In fact, just one 12-ounce can of soda has about 140 calories and 39 grams of sugar!
To help keep your calorie intake down, avoid sugary drinks and stick to water, unsweetened iced tea, sparkling water, or other sugar-free beverages. You can also make your own fruit-infused water at home using fresh fruits, herbs, and spices. This is a great way to add flavor and sweetness without adding excessive calories!
If you've been diagnosed with type 2 diabetes, avoiding sugary drinks and replacing them with better options can also help you control your blood sugar, lose weight, and increase your insulin sensitivity. The term 'insulin resistance' refers to your body's cells becoming less responsive to insulin over time. This is common with overweight people and those with type 2 diabetes, but by losing weight, you can reduce your insulin resistance and improve your sensitivity to insulin.
4. Make Smart Food Choices
It's important to make good choices when deciding what to drink, but what you eat is also crucial. When it comes to losing weight and staying healthy, choosing the right foods can make a big difference.
To help you make the best choices, focus on filling up with nutrient-rich foods like fruits, vegetables, and whole grains. These foods are packed with fiber, which can help you feel full and satisfied after eating. They're also relatively low in calories, so you can eat until you're satisfied without increasing your caloric intake too greatly. In addition, these foods are rich in vitamins, minerals, and antioxidants, which are essential for good health.
If you're hosting a summer cookout, choose leaner meats like chicken or fish. Skinless chicken breast is a great option, and you can even grill it without adding any extra fat. Fish is also a good choice, and many types are high in healthy omega-three fatty acids. Just be sure to avoid adding too much oil or butter, as this can quickly add up in calories and negatively affect your LDL cholesterol.
By maintaining or losing weight through diet and exercise, you'll also lower your risk of developing an obstructive sleep disorder. Sleep apnea, a sleep disorder commonly diagnosed in overweight people, is caused by a blockage of the airway. This blockage, often caused by excess body fat tissue, can cause loud snoring, gasping for air, and pauses in breathing during sleep. If left untreated, sleep apnea can lead to serious health problems like high blood pressure, heart disease, and stroke.
However, weight loss can help! It makes sense that if obstructive sleep apnea is connected to obesity, losing weight would improve sleep apnea or decrease your risk of developing sleep apnea in the first place. How much weight would you need to lose, though?
Research shows that losing just 10 percent of your body weight can reduce your risk of several obesity-related diseases, including sleep apnea, cardiovascular disease, high blood pressure, and metabolic syndrome. It can also increase your HDL cholesterol, which will help reduce your risk of heart disease even further! In other words, those who experience even modest weight loss often enjoy significant health benefits, including a decreased risk of many conditions.
5. Snack Wisely
Speaking of eating well, it's important to make sure you're snacking wisely, too. All too often, people turn to unhealthy snacks when they're looking for a quick pick-me-up. Instead of reaching for a bag of chips or a candy bar, try a healthy snack option, instead.
Some examples of healthy snacks include fruits and vegetables, low-fat yogurt, whole grain bread, nuts and seeds, and more. By snacking on these foods, you'll not only satisfy your hunger, but you'll also get a boost of essential nutrients. If you have a sweet tooth that's a risk factor for weight gain, try snacking on fresh fruit or a small piece of dark chocolate instead of sugary snacks.
And, if you're looking for a snack that will help you lose weight, focus on those that are high in protein and fiber, like beans, lentils, and chickpeas. These foods will help you feel full and satisfied, so you're less likely to overeat later on, which can ultimately lead to weight reduction.
6. Watch Portion Sizes
In addition to choosing healthy meals and snacks, it's important to watch your portion sizes. This is especially true if you're trying to lose excess body weight. When dining out, avoid supersizing your meals or ordering an 'all-you-can-eat' buffet. At home, use smaller plates and bowls so you don't feel the need to fill a large plate up. And, when cooking, be mindful of the serving sizes listed on food packaging.
In fact, research shows that better portion control can help obese people reduce their total body weight and decrease total body fat. In America, portions have unnecessarily increased significantly over the past 20 years, altering our perception of what a 'normal' portion size should be. As a result, many people are eating more calories than they need without even realizing it!
Portion control doesn't have to mean depriving yourself, either. You can still enjoy your favorite foods, just in smaller amounts. For example, if you love pasta, try ordering a smaller portion size or pairing your pasta dish with a salad or other healthy side.
7. Don't Skip Meals
Many people think skipping meals is a great way to reach their weight loss goals. After all, if you're not eating, how can you gain weight? Though some stereotypically associate skipping meals with overweight and obese women, it's important to know that this 'weight loss strategy' is employed by people of all genders, ages, and sizes.
However, this thinking behind skipping meals is flawed for two reasons. First, when you skip meals, your body goes into 'starvation mode.' In order to conserve energy, your body starts to store fat and burn muscle. This is the opposite of what you want to happen if you're trying to lose weight!
Second, skipping meals can actually lead to weight gain in the long run. This is because, when we're hungry, we're more likely to make poor food choices. We're also more likely to overeat when we finally sit down to eat a meal. So, instead of skipping meals, try eating smaller, more frequent meals throughout the day. This will help keep your hunger at bay and prevent you from overeating later on.
8. Meet With Your Doctor
Along with diet and exercise, keeping up with your primary care provider is a great way to stay on top of your health this summer. Whether you're aiming for significant weight loss or just 10 percent weight loss, the doctors at Prima CARE can help you develop a healthy plan to reach your goals.
Your doctor can also offer helpful tips and resources, like referring you to a dietitian or providing information on community weight loss programs. And, if you have any health conditions that may make losing weight more difficult, your doctor can offer advice on how to best manage those conditions, as well. Plus, once you've lost weight, your doctor can help you develop a maintenance plan to keep the weight off for good.
Also, if diet and exercise have not helped you in your weight loss efforts, your doctor may also recommend bariatric surgery. Bariatric surgery, or gastric bypass surgery, can help obese patients lose a significant amount of weight and improve their overall health.
If you're looking to reach your weight loss goals this summer, it's time to meet with your doctor to get started on a healthy plan today!
At Prima CARE, we know that successful weight loss is reached through evidence-based, medically-sound tools and patient education. Schedule an appointment with your primary care provider to get started on your weight loss journey!
