One of the biggest questions I get asked is how do I stay on track all summer long?
With the long days, the summer sun, cookouts, vacations, holidays, and the ever present allure of day drinking by the beach…it can be really hard to stay on track with your health and wellness goals. Temptation is everywhere.
Here are a few habits I try to live by during the summer months that help me stave off the unwanted weight gain.
I do want to make one thing clear - the size of your body doesn’t define you. You are worthy and enough at any size, and summer weight gain can be a sign that you had some really great times and made a lot memories. Don’t beat yourself up about it.
1. Protein Shakes
Most days, I stick to a pretty simple plan when it comes to my meals - especially as a busy mom on the go. I drink two protein shakes, one for breakfast and one for lunch. These shakes are easy, tasty, and actually travel very well (pro tip: do not leave in a hot car!). They keep me full and they keep me on track with my macros all day long, so when it comes to dinner, I have a little more leeway in terms of what I want to eat. Unexpected plans? No problem. I can indulge. What’s not to love?
2. Keeping Healthy Snacks Close
Snacking at the pool or beach is a given, so make sure you plan ahead and pack things that you enjoy that also make nutritional sense. Fresh fruit and nuts are a favorite go-to of mine. I generally try to keep about 100 calories of what I’m craving on hand and I never feel deprived.
Hydration is a year round must, but is especially important during the hot summer months. Start your day with an 8 oz. glass and keep it going all day long. This is especially important if you are drinking alcohol, which being me to my next point…
4. Save the Booze for After 5pm
I cannot stress this enough: whenever possible, do not pop that bottle or open that white claw until after 5pm. Save yourself the never ending hangover. I understand that vacation, brunch, and beach days with friends happen, but on the days where you don’t plan to be socially drinking, don’t and - if you do - save it for after five, because you will be racking up empty calories and making bad food choices. Trust me. We’ve all been there. But - you should still enjoy yourself - the occasional day drinking event isn’t going to kill you, but don’t make it an every day thing.
5. Skip the Blender
If you really want to know the number one cause of summer weight gain, I’m just going to lay it out for you: FROZEN DRINKS. These delicious, sweet, tropical beverages are laden with sugar and empty calories. Don’t believe me? Some popular frozen drinks contain over 2000 calories per eight ounce serving. Having two or three? YIKES. Also - the hangovers from these things are atrocious! Stick to tequila with limited/fresh ingredients in a margarita on the rocks instead.
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Hi! I'm Nugget. I am wife to my awesome husband, Fran, and mama to our toddler son, Remington. We also have another baby on the way (due very soon!) and our pup, Fiona. I am body positive fitness instructor, teacher, and health/wellness advocate. I believe in the potential of EVERY body to be happy and healthy.