We all want to loosen up in the summer, have fun, see friends, and enjoy a break from routine. The great weather is an opportunity to relax outdoors with friends, the grill, and cold drinks. Whether you are traveling on vacation, or you find that every weekend seems to be a mini-vacation, you can stick to your weight loss, or weight maintenance plan with these simple strategies and tips.
1. You may find that you have more time on the weekends for being active than you have during the workweek. Take advantage of summer sports like swimming and boating to stay cool. Boating can be active if you have a kayak, canoe, or paddleboard. Don’t just watch the kids in the water having fun – jump in too.
2. When it’s too hot to walk, get out early in the morning, or late after dinner, taking advantage of the longer days. Grab a friend, neighbor, or family member for company – it will make the time go by faster, and you might even walk longer. Remember to drink plenty of water before and after your walk.
3. Plan your weekend meals with precision. Take advantage of the fresh local fruits and vegetables in abundance during the summer months. Visit your local farmers market for the most local and tastiest fruits and vegetables (they haven’t traveled across the country, or have been in storage for months losing nutrients and taste.) Having healthy meals planned and prepped will help you avoid the potato and macaroni salad when you visit a friends’ BBQ. Bring a dish to the BBQ like a quinoa salad or easy fresh fruit salad; even easier, sliced watermelon, or grilled pineapple slices.
4. Treat yourself and your guests and friends to sun tea with lemons and mint, or a pitcher of water with fruit (peaches and grapes are nice), or citrus slices, or bottled sparking water to help cut down on the alcoholic drinks that are around at parties on the weekends. If you want to have an alcoholic drink, stick to one (for women, and two for men, recommended by the American Heart Association) and go for the tea or sparkling water with fruit or citrus slices. Make a watermelon slushy with ice, limejuice and mint – so refreshing on a hot day, and a seasonal specialty.
5. When you are away from home, the same tips for “staycations” apply, but a bit more prep will lock in your plan. If you are staying in a hotel, bring a cooler packed with snacks such as cut up fresh fruit, vegetables and hummus dip, and water or cold herbal tea. Carry a small supply of nuts to help keep you from getting too hungry in between meals.
6. If you are flying, call ahead and ask for a healthy meal on the airplane. (You’ll be served first too!) Many resorts and cruise ships accommodate healthy meals, so call ahead and inquire. Choose water when flying for better hydration.
7. Travel away can provide unlimited opportunities for more activity. Before you travel, find out if there is a fitness center, swimming pool, walking trail, yoga class, and anything else nearby for more activity. Rent bicycles for more intimate sight seeing. On a tour bus? Walk back to the hotel from your destination rather than taking the bus back with the group. Do consider the distance and safety!
8. When in restaurants, use the same healthy strategies you use when home, but take advantage of the local food or specialties from that region or country in which you are visiting. Don’t miss it - just have a small portion, or share it with your travel partners.
9. When you return home, schedule in the time you need to restock the refrigerator with fruits and vegetables to get you right back on your healthy routine.
10. Seek opportunities for good health this summer, relax, and enjoy!