07/08/2025
8 Great summer tips. Shared from from Prima Care.
1. Get Active
Summer is the ideal season for outdoor exercise, offering a chance to take advantage of warmer weather and longer days. Make the most of this opportunity by engaging in activities like brisk walks, bike rides, hikes, or joining a summer sports league. Find something you truly enjoy to ensure consistency and make it a part of your routine. If you haven't found the right activity yet, don't worry! There are countless ways to get moving, whether it's attending yoga classes with friends or dancing in your bedroom.
Engaging in regular physical activity not only helps in weight loss but also provides various health benefits. It can aid in shedding excess body fat and improving cholesterol levels, increasing HDL cholesterol and decreasing LDL cholesterol. By doing so, it reduces the risk of heart disease, heart attack, type 2 diabetes, and more. If you're looking for the best weight loss programs, incorporating enjoyable physical activities into your routine can be a great way to achieve your goals.
2. Stay Hydrated
Staying hydrated during the summer months is very important, especially if you'll be spending time outside. Whether you're running around or just hanging out, you're likely to be sweating in the summer heat. When you sweat, you lose not only water but also electrolytes like sodium and potassium, which can cause dehydration and affect many aspects of your physical health.
To replenish these lost fluids and electrolytes, aim to drink eight glasses of water per day, or more if you're sweating a lot. You can also get electrolytes from certain drinks, like sports drinks or coconut water. This will help your body to function at its best, meaning your metabolism will be working optimally and you'll have more energy to get through the day.
In addition to plain water, there are many delicious ways to stay hydrated this summer. Unsweetened iced tea or sparkling water are also good options, but you can also try adding fresh fruits and herbs to your water for a refreshing twist. For example, try slicing up some strawberries or adding a sprig of mint to your next glass!
In addition, drinking water can help you lose weight. When you drink water, your body must work to process it, which means your metabolism gets a boost. Drinking water can also help to fill you up, so you're less likely to overeat later on.
3. Avoid Sugary Drinks
Drinking fluids to stay hydrated is crucial, but it's important to choose wisely. Not all drinks are created equal, especially when it comes to calorie intake and nutrition. Sugary drinks like soda, fruit juice, and some sports drinks can be high in calories and low in nutritional value. For example, a 12-ounce can of soda contains about 140 calories and 39 grams of sugar!
To keep your calorie intake in check, it's best to avoid sugary drinks and opt for healthier alternatives such as water, unsweetened iced tea, sparkling water, or sugar-free beverages. Another great option is to make your own fruit-infused water at home using fresh fruits, herbs, and spices. This adds flavor and sweetness without the extra calories!
If you've been diagnosed with type 2 diabetes, making better beverage choices can have additional benefits. It can help you control your blood sugar, achieve rapid weight loss, and improve your insulin sensitivity. Insulin resistance refers to the body's cells becoming less responsive to insulin over time, which is common in overweight individuals and those with type 2 diabetes. By losing weight and following a well-balanced diet plan like the Mayo Clinic Diabetes Diet, you can reduce insulin resistance and improve your sensitivity to insulin.
4. Make Smart Food Choices
Making mindful choices about what you drink is important, but paying attention to your food choices is equally crucial. When it comes to weight loss and maintaining good health, selecting the right foods can make a substantial impact.
To aid in making optimal choices, prioritize filling up on nutrient-rich foods such as fruits, vegetables, and whole grains. These foods are abundant in fiber, which promotes a feeling of fullness and satisfaction after meals. Additionally, they tend to be lower in calories, allowing you to eat to satisfaction without a significant increase in caloric intake. Moreover, these foods are rich in essential vitamins, minerals, and antioxidants that are vital for overall well-being.
If you're planning a summer cookout, opt for leaner meats like chicken or fish. Skinless chicken breast is an excellent choice, and grilling it without adding extra fat is a healthy option. Fish is also a favorable alternative, with many types being high in healthy omega-3 fatty acids. Remember to avoid excessive oil or butter, as they can quickly contribute to calorie intake and negatively impact LDL cholesterol levels.
By maintaining or achieving weight loss through a healthy diet and regular exercise, you can reduce your risk of developing obstructive sleep disorders. Obesity is often associated with sleep apnea, a common sleep disorder characterized by airway blockage. This blockage, typically caused by excess body fat tissue, can result in loud snoring, gasping for air, and interruptions in breathing during sleep. If left untreated, sleep apnea can lead to serious health issues such as high blood pressure, heart disease, and stroke.
However, weight loss can significantly help! It is logical that losing weight would improve sleep apnea or even lower the risk of developing it in the first place, as there is a connection between obesity and obstructive sleep apnea. Even losing as little as 10 percent of your body weight can reduce the risk of various obesity-related conditions, including sleep apnea, cardiovascular disease, high blood pressure, and metabolic syndrome. Additionally, it can increase HDL cholesterol levels, further reducing the risk of heart disease. In other words, even modest weight loss can bring about substantial health benefits and decrease the risk of many conditions.
Incorporating healthy fats, such as those found in the Mediterranean diet, can also contribute to a well-rounded and nutritious diet.
5. Snack Wisely
When it comes to healthy eating, it's crucial to choose your snacks wisely. Many people opt for unhealthy options when they need a quick energy boost. Instead of reaching for chips or candy, try incorporating nutritious snacks into your routine.
Some examples of healthy snacks include fruits, vegetables, low-fat yogurt, whole grain bread, nuts, and seeds. These snacks not only satisfy your hunger but also provide essential nutrients. If you have a sweet tooth, opt for fresh fruit or a small piece of dark chocolate instead of sugary treats.
If you're aiming for sustainable weight loss, focus on snacks that are high in protein and fiber, such as beans, lentils, and chickpeas. These foods help keep you full and satisfied, reducing the likelihood of overeating later on.
Incorporating healthy snacks into your diet programs can contribute to sustainable weight loss. By making mindful choices and selecting nutritious options, you can support your overall well-being and achieve your goals.
6. Watch Portion Sizes
In addition to choosing healthy meals and snacks, monitoring your food intake is crucial. This is particularly important if you're aiming to lose excess body weight. When dining out, it's advisable to avoid supersizing your meals or opting for 'all-you-can-eat' buffets. At home, using smaller plates and bowls can help prevent overeating. It's also essential to be mindful of the recommended serving sizes mentioned on food packaging while cooking.
Research indicates that better portion control can aid in reducing total body weight and decreasing body fat, especially for obese individuals. Over the past 20 years, portion sizes in America have unnecessarily increased, distorting our perception of what a 'normal' portion should be. Consequently, many people unknowingly consume more calories than necessary.
However, portion control doesn't mean depriving yourself. You can still enjoy your favorite foods by consuming smaller amounts. For instance, if you love pasta, consider ordering a smaller portion or complementing your pasta dish with a salad or other healthy side.
When discussing diets like the DASH diet, Mayo Clinic diet, and Weight Watchers, incorporating portion control becomes even more significant for achieving desired results. By managing food intake and practicing portion control, these diets can be more effective in promoting weight loss and overall well-being.
7. Don't Skip Meals
Many individuals believe that skipping meals is an effective approach to achieving their weight loss goals. The notion behind this practice is flawed for two main reasons. Firstly, when you skip meals, your body enters 'starvation mode,' which leads to the preservation of energy by storing fat and burning muscle. This is counterproductive if weight loss is your objective. Secondly, skipping meals can actually result in long-term weight gain.
When we experience hunger, we tend to make poor food choices and are more likely to overeat when we finally have a meal. Instead of skipping meals, it is advisable to adopt healthier eating habits such as consuming smaller, more frequent meals throughout the day. This approach helps to curb hunger, prevent overeating, and maintain a balanced intake of food groups. Additionally, exploring options like a vegetarian diet can further contribute to improving eating habits and overall well-being.
8. Meet With Your Doctor
In addition to diet and exercise, effective weight management is crucial for maintaining good health this summer. By regularly consulting with your weight management team and/or your primary care provider, you can stay on track and achieve your weight loss goals. Your doctor can provide valuable guidance, such as recommending a reputable weight loss program and connecting you with a dietitian or community resources.
