Summer can be a game-changer for those trying to lose weight and increase physical activity level. It can also be detrimental because it often comes with more frequent parties, social events, BBQs, and just overall busyness! These are my top tips to enjoy your summer while also maintaining your weight.
I’ll be honest with you: I find it really hard to maintain my weight during the summer. Yes, the weather is warmer and you’re more physically active – but with warm weather comes more fun! The chaos and increased socialization that summer brings can make it difficult to prioritize your health and your weight.
Not only that, it is just EXHAUSTING with little kids involved. They always want to go somewhere or be doing something – ALL THE TIME! I saw a funny TikTok that basically expressed the exhaustion moms might feel during the summer – having to be planning a new outing or event for their kids everyday.
So I hope this post is helpful or at least a reminder to try and find a good balance of fun and health this summer.
1. Batch Cook for Easy Weeknight Meals
Try to prioritize home-cooked meals as often as you can so you have better control of what you’re eating. To make things a little easier, choose a day to batch cook larger amounts of food for the week.
For example, we like to grill on Sunday. I will purposely have my husband grill 2-3 pounds of chicken so I don’t have to do it for the next few days! Plus, grilled chicken just tastes so much better. If you have some extra time, cook a large batch or quinoa or rice while your husband is grilling.
When you’re exhausted after a long day during the week and you don’t feel like cooking, this can help increase motivation to do so. You already have grilled chicken, quinoa – all you have to do is cook some veggies and top it with a sauce.
Or you could try component cooking: one day, cook up a bunch of quinoa and refrigerate or freeze. Then, make extra chicken with dinner one night and save some (again, you can easily freeze) for lunch prep when you have the time.
2. Meal Prep and Plan- But Make It Easy
Choose a block of time during your week to do some meal prep. Or, divide into short periods of time throughout the week. Meal planning can be exhausting, but with the right resources it doesn’t have to be! For example, read this post on Easy Summer Dinner Recipes. Make a list, write down what you plan to make each week, and add the ingredients to your grocery list. Repeat each week!
Or, if you’re just over meal planning – read my guide on how to throw together easy protein bowls or power bowls! This is an easy option if you practice step #1!
We know mornings can be hectic and crazy, so meal prepping breakfast can also be a game-changer! It will help keep you full until lunch, reducing mindless snacking or turning to convenience foods.
Here are some ideas for breakfast meal prep:
— High Protein Breakfast Casseroles
— Overnight Oats Recipes
— Breakfast with 30 Grams of Protein
3. Be Mindful of Your Alcohol Intake
Everyone is different when it comes to their choice of alcoholic beverages. Here’s the thing: calories from alcohol can add up real fast. Finding that balance of enjoying a few cocktails but maintaining your weight can be very difficult – especially during the summer!
Be mindful of all those extras in cocktails and try to stick to lower calorie mix ins, like club soda or just a light splash of juice. Add lemon or lime to flavor your drinks instead of high sugar juices.
Seltzers are also a good option – but again this can really add up. For example, a white claw is about 100 calories but only 5% alcohol. If you’re looking to get more than a buzz, you’re going to need a lot more of them as compared to say a vodka or gin drink.
Even a 5 ounce glass of red wine is about 125 calories. So really, enjoy yourself to the fullest – just be mindful about it!
Some lower calorie cocktail ideas:
— Low Calorie, Low Sugar Cocktail Ideas (Physical Kitchness)
— Skinny Margaritas (Cookies + Kate)
4. Listen to Your Fullness Cues at Cookouts and BBQs
You’re having a great week and doing all the things – then the weekend comes. You have a party Saturday, a graduation party Sunday. 2-3 meals that you can easily overeat. If you’re anything like me, you love food and keep going back for more.
It is so difficult to do, but practicing mindful eating at social gatherings can be helpful in recognizing your hunger and fullness cues. Fill your plate up with veggies and protein and eat those first. Enjoy all the foods you want but pay attention to when you’re starting to feel full. Maybe take a little break in between bites.
Another great tip is to make sure you’re not starving prior to a social event – which often leads to overeating. Plan light meals and snacks throughout that day to balance what you will eat at the party but also ensure you’re not too hungry, either.
5. Plan Healthy Snacks If You’re On the Go
Those busy days when you’re out with your kids it’s so easy to just grab something at a convenience store or stop at fast food. Planning ahead and having healthier options available when you’re out and about will help prevent this.
These easy, healthy summer lunches or adult lunchables are ideal for quick, on-the-go meals. Or, grab some healthy snacks like yogurt, nuts, or trail mix and stash them in your bag to reduce hunger pangs until lunch or dinner.
For more ideas:
— Healthiest Gas Station Snacks
— Road Trip Snacks
6. Be COnsistent with Routines
Continuing with a consistent exercise routine, even just 30 minutes most days of the week, will help with weight maintenance and loss. Figure out a workout and time that works for you and stick to it!
If you notice that you have a busier week or you aren’t being as healthy as usual, are there little pockets of time throughout the day that you can add in a workout? Do some jumping jacks while you’re cooking dinner? Even a 10-minute dance party with your kids can make a difference!
I hate saying this to moms: but sleep can also have an impact on your hormones and your weight. Therefore, maintaining routines with your kids can be crucial not only for them but for YOU as well. I love the 80/20 rule – especially in the summer! Most days, we try to stay on schedule. But there are definitely times where that goes out the window.
7. Prioritize Protein
I feel like a broken record with how much I talk about protein. But it bears to be repeated – research consistently has shown it’s the macronutrient that fills you up, keeps you full, and even burns the most calories while digesting. This goes for breakfast, lunch, dinner and snacks!
8. Stress Management and Relaxation
It’s OK to say NO if you feel like your plate is already too full! This is your reminder to manage stress and allow yourself to relax if you need to. Also, if you have a weight loss goal and you struggle with self-control, having a smaller plate over the summer can help you reach that goal faster.
Set aside at least 20 minutes to yourself everyday for self-care. Plan some time away from your kids. Just like sleep, stress can have a significant impact on our weight and sometimes appetite as well.
All About Balance
If you are following this advice, but still gaining weight or not seeing the results you want – download a calorie tracking app like Cronometer or MyFitnessPal. This can be insightful and bring up discrepancies you didn’t realize.
Also, remember that our weight can fluctuate 3-5 pounds depending on numerous factors! Don’t get discouraged or stuck on a couple of pounds. It doesn’t always mean we have gained body fat. The scale can sometimes do more damage than good, in my opinion – especially when you’re just trying to enjoy your summer.
I needed to write an easy post today, and remind myself of these tips as well! Like I said earlier, it’s a struggle to balance it all in the summer with two girls under the age of 6! I need all the reminders I can get.
Which one of these did you find the most helpful, or did you need a reminder of?
