Days are quickly getting warmer, summertime catalogs are rolling in, and the sweet smell of BBQ is just around the corner. Must be time to buckle down and go on a diet again…or is it? If you’re looking to shed a few pounds to feel better in that swimsuit, why not skip the diet this year? In fact, ditch it forever! Women are leading this trend, according to the NPD Group, with 23% reporting they were on a diet in 2012 versus 35% in 1992.
You can lose those extra pounds—and keep them off more effectively—by moving away from a traditional “diet” approach and moving toward a simpler moderation approach. Here’s how to do it when summertime temptations are calling your name:
Best BBQ Bets
Calories quickly add up at summer BBQs when you are dining on hot dogs, chips, beer and desserts. With a few smart substitutions, you can enjoy delicious cookout fare without breaking the calorie bank.- Hold the hot dog and build a better burger. Opt for at least 90% lean beef or ground turkey breast.
- Consider fish as a heart-healthy alternative. Firmer types such as tuna, salmon, snapper and mahi mahi are great for grilling.
- Be topping-wise. The calories and fat from add-ons like cheese, mayonnaise and bacon can really add up. Instead, layer on the veggies—raw or grilled—and even try grilled pineapple!
- For sides, choose grilled corn, tomato salad, vinegar slaw or other vegetables. And if you love chips, just remember to portion-size the serving!
- Indulge in nature’s seasonal treats. Fruits such as berries and melons are at their sweet peak in summer.
- Alternate beer with no- or low-calorie beverages, like diet soda, to decrease calorie intake.
Summer bag must-haves
Summer is the perfect time to be out and about. Here are some portable options for packing deliciously healthy lunches and snacks that can stand a little heat.- Homemade snack mix made with pretzels, baked crackers and whole grain cereal
- Raw, unsalted nuts
- Granola bars without chocolate (it melts!)
- Dried fruit or fruit leather
- Uncut produce such as baby carrots, grape tomatoes, mini (pickling) cucumbers, grapes and whole berries
- Edamame (soybeans) in the pod – they’ll defrost perfectly for snacking while toted along!
- If you have a cooler or ice-pack, bring sandwich and wrap fixings: whole grain bread or tortillas, lean lunchmeats, hummus or low-fat cheese, and toppings such as lettuce, tomato and sliced cucumber.
- Flavor your water. Add a little or a lot of flavor to plain old water with water enhancers like vitaminwater zero drops—a great hydration tool that adds pizzazz but doesn’t add calories.
Quick sand body slimmers
If you are heading on a beach vacation, there are dozens of fun exercises that can help you balance your calorie intake while enjoying the sand and surf.- Check out the scenery by renting a bike for a seaside ride
- Take a brisk walk on the boardwalk
- Get into a game of beach volleyball
- Take a jog down the coast. Exercising on sand burns more calories compared to exercising on flat land.
- Up the ante of Pilates or yoga on sand; you’ll work more muscles because it’s harder to balance.
This summer, try a new plan. Ditch that restrictive diet and start something you can stick with long past when you pack away that bikini.
Elizabeth Patton is a Registered Dietitian, Certified Diabetes Educator and the owner of RDbyyourside Nutrition in St. Louis, Missouri. She provides nutrition education and coaching to individual clients, and her work has been published on LIVESTRONG Nutrition, Yahoo! Voices and her blog, Nutrition Gets Real. Elizabeth is also a consultant for the food and beverage industry, including The Coca-Cola Company, though the opinions expressed are her own.
Photo ©iStock.com/Yuri
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