You spent all spring gearing up for summer, swearing to be bathing suit-ready. And you were! And then Memorial Day hit and it’s been downhill ever since. Sound familiar? We could all come up with a ton of excuses for being off the healthy eating path, but that won’t get us anywhere. Instead, we need to stop the summer sabotage now. Here’s how:
1. Smarten up about salads.
Salads are popular this time of year, but just because the base is green doesn’t always make it the best choice. Portion sizes definitely count, and too much added cheese and avocado (even though both are yummy) can add too many extra calories. Sure, grilled chicken makes for a great protein choice, but if it’s close to the size of an actual chicken, that’s another story. And those creamy salad dressings? They just add insult to injury. When creating your salad, keep your portion sizes in check, ask for the salad dressing on the side and don’t be afraid of leftovers.
2. Count your cocktails.
When daylight is longer, it isn’t surprising that we go out more at night and enjoy more after-work happy hours. But most people aren’t happy if they’re drinking themselves into a larger pants size. If your social life is busy, try including a fitness class before the drinks and dinner. If there isn’t time to do both, consider making a commitment to yourself to drink only on the weekends. And make sure your cocktails are not the fancy, sweetened kinds — the simpler the drink, the better.
3. Reconsider your coffee choice.
Who doesn’t love a large iced coffee in the heat of the summer? But if your cup of joe is more like a dessert than a drink, you’ve got a problem. Venti cups filled with whipped cream and syrup might be OK every once in a while, but you’re setting yourself up for disaster if you down them on a daily basis. Stick to small or medium drink sans the syrup and cream. If you can’t take your coffee without all the added sugar and fat, it might be time to change your morning routine.
4. Be picky at barbecues.
You’ve heard it here before: There are many barbecues throughout the summer — not only one. Your next cookout won’t mark the only hot dog you ever eat or slice of pie to touch your lips. If you don’t want to gain weight over the summer, you must pick and choose at barbecues. If you want the burger, pass on the hot dog. If pie is calling your name, say no to potato salad. If you are hosting the barbecue, don’t forget that veggies and fruits are equally delicious this time of year — and your guests will enjoy them as well.
5. Find willpower at weddings.
Summer wedding season is here. If you’re lucky enough to only attend one (that’s right — I’m not a big fan of summer weddings), then this is a moot point. But, if you’re jetting to a wedding nearly every weekend, you know that calorie-laden foods are reception staples. Just like at barbecues, you’ll probably attend many weddings in your lifetime. If you want to keep your weight in check, pass on many of the hors d’oeuvres, including pigs in a blanket or anything fried. Spend the cocktail hour catching up with friends and family — without food in your mouth — and the dinner portion tearing up the dance floor. The more you dance, the more room you’ll make for a sliver of wedding cake.
6. Better your beach day.
Just because you’re spending your day like a beach bum doesn’t mean you have to be lazy about your food choices. Go to the beach prepared. Pack healthy snacks, such as almonds, fresh fruit, raw veggies and hummus. If you are there all day, pack a lunch, too. A turkey sandwich on whole wheat bread with lettuce and tomato is easy to make and will stay fresh in a cooler for hours. And as much as ice cream might be calling your name, don’t answer. If you do, keep it to a single scoop once — not every day — during your trip.
7. Tune up your travel.
Traveling doesn’t need to be synonymous with overeating. Sure, you want to enjoy your meals away, but every meal doesn’t need to be an eating extravaganza. If staying with family or friends, try to stick to somewhat of your usual behaviors. If they don’t have a lot of your healthy food choices in their home, either bring some with you or go food shopping when you arrive. Try to make tactful suggestions on lunch and dinner options, especially if you’re cooking at home. If your hosts are set in their ways and healthy eating is impossible, bite the bullet and eat what is available. But at least keep your portions in check so you’re not committing two dieting sins.
More from U.S. News
Your Healthy (But Still Tasty) Cookout Menu
9 Surprising Facts About Sunscreen
7 Diet Mistakes Sabotaging Your Weight Loss
How to Stop the Summer Sabotage originally appeared on usnews.com
