Are you dreading the summer weight gain? With our tips, you don't have to worry about your line!

Summer holidays are finally here! The season of barbecues, outdoor gatherings with friends, sunbathing at swimming pools and all sorts of summer sports. There are also a bunch of iconic foods associated with summer - homemade burgers, ice cream, seasonal fruits and last but not least, alcohol. That's why summer is stressful for a lot of people, as they're trying to figure out how to enjoy this beautiful season with all the trimmings, but not gain weight at the same time. We've put together some tips to help you maintain your line without having to cut back on summer fun.

Don't get fat!

If you are planning a barbecue with your family or a get-together with friends, avoid permanently tasting everything possible. It may look harmless when you say "I'll have a bit of this and a spoonful of that" but in reality, constant tasting can increase your calorie intake many times over. Take a good look at what's on the table and think about what you want to taste before you start mindlessly slapping five over nine. Take your plate and fill it with a classic portion - if you're having trouble estimating portions, you can use the healthy plate method - fill ¼ of your plate with protein (grilled meat, cheese, or fish), ½ with vegetables - fresh or grilled, being careful only to avoid fatty toppings and lots of oil, and the last quarter should be carbohydrates - whole grain bread, baked potatoes, or whatever side dish you choose to grill.

Prefer the quality of food over the quantity

Fill your plate with healthy, nutritious foods that fill you up and satisfy you, so you don't feel the need to seek out treats and snack. Focus on plenty of high-quality protein, such as eggs, lean meats, fish and cheese, and fibre, meaning lots of vegetables and complex carbohydrates, to give your body the best possible nutrition and limit your intake of overly processed foods and sweets. For a home barbecue, prepare the meat and marinade yourself - just a little oil and spices, or perhaps white yoghurt. Avoid store-bought marinades, which contain where, what and many times the calorie content.

If you are planning homemade burgers, also prepare the meat mixture at home. All you need is good quality beef, an egg, some flakes or flour, a clove of garlic and some good spices - in short, control what foods you eat and how much you eat. Quality should never come at the expense of quantity, but should always be a priority.

Listen to your body

Some research has shown that people tend to have a naturally smaller appetite during the hot summer months. This is due to the fact that when the temperature outside is very high, the body reduces its appetite in an attempt to regulate our body temperature - i.e. to cool the body down. This is perfectly fine and it is advisable to choose foods with a higher calorie density - i.e. more calorie-rich foods. And I don't mean at all that you should go to the mecca once a day! On the contrary, make sure your diet contains as many nutrient-dense foods as possible, such as avocados, nuts, the right kinds of oils to use in light salads, meats, cheeses, fish, and the right kinds of breads.

Enjoy summer treats, but in a sensible way

Summer comes with a whole host of iconic treats - ice cream, chilled alcoholic drinks, all sorts of grilled treats and fruit. Of course, you don't have to give anything up, as long as you can control yourself and eat sensibly, you'll have no problem zipping up your pants after summer. It's important to remember that our health is fundamentally affected by the food choices we make and it's never just about one transgression, but about not letting summer vices completely dominate our diet. You don't have to deny yourself summer treats, no matter how sinful they are, you just need to remember that quantity is key. If we're cutting down, we need to heed the principle of calorie deficit, which simply states that our caloric intake must be less than our caloric expenditure. And let me assure you, if you eat roast ribs 4 times a week, two cold 12s, and a big swirl of ice cream for dessert, it's just not going to work.

Try homemade versions of your favorite treats

Plus, you can make ice cream at home - all you need is frozen fruit, yogurt, some sweetener, or even protein.

No one is saying you can't have a good ice cream cone, but keep in mind that if your goal is to reduce weight, sinning every day may not have a positive impact, especially if you can't account for it in your caloric intake. The same goes for refreshing lemonades that you can make at home without sugar. Even when preparing meat, prefer homemade marinades, sauces and mixes. It is always better to know exactly what you are putting in your food.

Practice mindful eating

The concept of mindful eating is a very effective method of keeping your appetite in check and learning how to properly perceive feelings of fullness. While eating, we shouldn't pay attention to the TV, the computer or social media; in short, we should concentrate fully on the contents of our plate and enjoy the flavours, textures and colours. Eating mindlessly often leads to overeating, because our attention is distracted by several different things and we stop noticing hunger and satiety signals, thus eating many more calories than when we are fully focused on what we are eating.

It is also important to eat slowly and chew carefully. If you can eat slowly, you will enjoy your food much more and also give your body enough time to signal to you in time that it has had enough. If you push the fifth through the ninth, and as fast as you can to avoid being eaten, it can be very easy to overeat without even snapping your fingers. Try slowing down, savoring the food, focusing on it, and you'll see that you can consume fewer calories.

Make sure you drink enough

Adequate drinking is very important and doubly so in summer. This is because when the temperatures are higher, our body requires more fluids, even more so if we are doing some outdoor sports. I'm sure you're also familiar with the saying that hunger is thirst in disguise, which translates to if we drink enough, we have much better control over our feelings of hunger. Ideally, you should take plain water, or flavour it with a slice of cucumber, lemon and mint, or fresh fruit. You can also include unsweetened mineral water, tea and certainly coffee for a change. Just beware of sweetened sodas, which can be a subtle pest to your line. Adequate hydration is also very important when playing sports in warm environments.

Keep your alcohol intake under control

Are you one of those people who can't imagine summer without a well-chilled drink? Then be careful, because alcohol contains empty calories that can mess with your fat-reduction efforts. Not only the caloric value of alcohol itself, but also its ability to loosen our inhibitions can play a significant role. In fact, when we drink, we often tend to eat more or reach for foods that we don't normally eat. And you'll know that after a few drinks, a chicken salad isn't what you're craving, but you're more likely to reach for chips, fatty cheeses, or even sandwiches. If you're in the mood for a drink, avoid mixed cocktails and all sorts of sugary alcoholic beverages, opting instead for the classics - dry white wine or straight spirits. Be sure to supplement alcohol with plenty of plain water and, of course, keep your intake within reasonable limits. Apart from its effect on the figure, alcohol also has a negative impact on the quality of sleep, which is also not beneficial for health or a slim line.

Keep moving

Summer favours outdoor sports! Whether you love walking, cycling, inline skating or even swimming, summer is the best time to enjoy outdoor sports! Not only will you do something for your health and slim line while playing sports, but if you spend enough time in the sun, you will also effectively replenish your vitamin D levels, which is very important for ensuring optimal health and a huge number of people in the world suffer from vitamin D deficiency, yet only a few minutes in the sun a day is enough.

Take your family or partner for a bike ride or a walk in the mountains - not only your body will appreciate it, but also your head. If you're going on a longer trip, be sure to pack some snacks at home - protein bars, a rye bread sandwich with ham, a piece of fruit or maybe a pasta salad. This will save you from hunger, give you the energy you need and prevent any buffet splurges. If you don't go to the gym or jog because it's too hot in the evening, start your physical activity in the morning. It doesn't get so hot in the morning, plus morning workouts can give you a nice kick and energy boost for the day. Whatever you do, don't forget to drink during your activities.

Rest

Sleep is a very important aspect not only for health, but also for weight loss, as you already know from our previous articles. Getting enough sleep helps us to regulate our hormones and thus our cravings and calorie intake. Because of the summer heat, it is sometimes difficult to get a good night's sleep, so try to create conditions in your bedroom during the day so that it is cool in the evening - keep the curtains drawn during the day, windows closed and only open them when the sun goes down. Watch out for the air conditioning running at night, it could give you a cold or some summer flu. Choose airy nightwear and a light duvet. If you don't get a good night's sleep, try to stretch out for at least half an hour during the day. Such a short 20-30 minute nap can boost your energy, alertness and performance. Scientifically proven! Just don't make it 2 hours out of 20 minutes, because then you might have trouble falling asleep at night.

It's summer, so don't stress and enjoy it.

Although it may sound a bit strange at the end, even summer holidays don't have to stress us out when it comes to food, it's always about being sensible and regulating the amount. Don't be afraid to indulge in treats that aren't available over the year, but again, don't take it as you have to stuff yourself from morning to night with everything plural for two months. Indulge, but think about the overall concept of your diet and don't let vices dominate it all summer long. Enjoy the summer in complete peace and quiet, you will see that if you do it with a calm head and a dose of common sense, you will not have the slightest problem with buttoning your pants in the autumn. And the reverse is also true - aren't you tempted by classic summer food options? Try a healthier option! Someone doesn't like it? You're doing it for yourself - as long as you're not forcing it on others and lecturing them that what they're eating isn't healthy, no one should blame you.

What to take away from the article?

Summer comes with lots of good food, alcohol, relaxation... but for many, summer is also a time of worry about the line. Today, we've put together some tips on how to stay fit during the holidays, enjoy them to the fullest and not stress about extra pounds. Indulge in your favourite treats, but keep your portions in check, limit alcoholic drinks, eat calmly and sensibly and don't forget to exercise regularly, which summer is the ideal time for. Barbecues can be healthy too, so you don't have to worry that your weekend sessions with friends will necessarily lead to many pounds of weight gain, but it depends on how you approach it. Don't stress and enjoy the summer to the full, even if you do manage to put on a few pounds, you'll be back on your diet in the autumn, just don't let the summer be total anarchy.

Sources:
Zheng G, Li K, Wang Y. The Effects of High-Temperature Weather on Human Sleep Quality and Appetite. Int J Environ Res Public Health. 2019;16(2):270. Published 2019 Jan 18. doi:10.3390/ijerph16020270

Hayashi M, Watanabe M, Hori T. The effects of a 20 min nap in the mid-afternoon on mood, performance and EEG activity. Clin Neurophysiol. 1999;110(2):272-279. doi:10.1016/s1388-2457(98)00003-0