Summer is a great time for weight loss. We can show off and enjoy our hard work, and it’s also a strong motivator to keep working towards our goals. In the winter, we hide under layers of clothes and indulge in heavy holiday meals. But now is the time that we can feel lighter and enjoy the weather. But we also have to be careful because when we feel carefree we can lose sight and go off track without realizing how much we can gain. Here are some tips for summer that will also help you stay on track. 

DO Stay Hydrated. With the increase in temperatures and hours of sunshine, even just walking to get from point A to point B can cause us to sweat and lose water. Simple activities such as walking, biking, shopping, going to the beach and any other way you enjoy the outdoors can really dehydrate you if you aren’t careful. Be prepared with water and hydrating snacks on hand.  Water is always best. Something with additions like electrolytes or a natural flavor is great, but make sure you aren’t drinking sugar and sodium. Avoid sugary beverages like sports drinks, energy drinks and even some teas and juices. Always pay attention to the labels. You can also choose a hydrating snack like watermelon, cantaloupe, honeydew, grapes, apples, celery, and so much more. 

DON’T Gain From Drinking. When we drink it’s usually for two main reasons – to hydrate or to enjoy. When we hydrate, we are quenching our thirst and helping fuel our bodies. We need water to live and we are constantly losing water. When we drink to enjoy, we are having a coffee or tea with breakfast, a soda with lunch or a glass of wine with dinner. We drink for the taste, or just out of habit. These type of drinks can be enjoyed and you can still stay on plan, but it takes self control. As we have said many times before, alcohol is one thing but the things we eat and drink are another thing. Sugar, caffeine and alcohol can cause us to crave food we wouldn’t normally eat, especially in the summertime when we are relaxing and enjoying the season. 

DO Be careful in the sun. One thing many of us look forward to is the sunshine and getting a tan. Having a little bit of color can make us feel even more confident but it can also have lifelong effects. Cover up and wear sunglasses, and always use sunscreen. Seek shade wherever possible, such a a beach umbrella, awning or cabana. Make sure children and kids always have sunscreen and shade. 

DON’T Burn. Premature wrinkles, sun spots, eye damage, sunburn and skin cancer can all be direct results of too much sun and UV rays exposure. Avoid tanning beds and sun lamps – try a self tanning lotion instead. It can also hydrate your skin an give you a natural glow. 

DO Enjoy Travel. The free time we get in the summer is perfect for travel. Whether you are planning a family trip or a getaway while the kids are at camp, summer is wonderful for a vacation. Going on a trip is a rewarding and relaxing, and we can to enjoy ourselves when it comes to activities, shopping and eating and drinking. Think about what matters most to you and come up with a plan before you go. Pack healthy snacks, look at menus ahead of time and set your limits for yourself. 

DON’T Indulge Beyond Your Limits. Travel also involves long plane rides or train or car travel, which can mean waking up early, staying up late or just having an exhausting day getting somewhere. When we are tired we look for caffeine and sugar to give us a boost, and healthy foods can be limited at airports and during transit. But it’s not impossible and you can follow through on your clean eating. While you are away, be realistic about how you want to eat and what you want to accomplish. Being on vacation can mean staying out late and eating and drinking late into the night. It can also mean big breakfasts and constant munching during the day on appetizers and other treats. When you come back, be prepared for the results and be ready to get back on track. 

DON’T Stress. If you let the negativity get to you it will just make it worse. Don’t give up because you think you have failed. You only fail when you stop trying. The last thing you want is to have a terrible summer where you are down on yourself and spiraling out of control. It always sounds easier said than done, but all it takes is one healthy snack or meal to get you back on track. One healthy decision can get moving in the right direction agian. Don’t let one slip up or one bad week make you give up on everything. 

DO Stay Motivated. Find what speaks to you and go after it. Whether that is an event or date that you are working towards, or a dress or pair of pants you want to fit into, or maybe you just want this to be your summer where you feel fit and accomplished. Celebrate the little successes and enjoy the progress you make each day and each week. It will all add up and before you know it you will be exactly where you want to be.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018