Tips for Avoiding Summer Weight Gain: How to Get Through All Those BBQs and Fast Food Travel Options

Summer is when most of us enter vacation mode whether or not we’re on vacation. The warm weather and laid-back attitude associated with summer can provide a relaxing break from the rest of the year — but it can also lead to changes in eating habits and weight gain.

At Premier Physicians Weight Loss & Wellness in Las Vegas, Henderson, and Reno, Nevada, Dana Trippi, DO, and our team help patients improve their health and wellness with customized medical weight loss programs and nutritional guidance. 

Here, we offer a few tips to keep weight gain at bay without missing out on summer fun.

1. Stay hydrated

The sensations of hunger and thirst can be easily confused; you might think you’re hungry when your body actually craves fluid. 

Carrying a water bottle with you and sipping throughout the day is a good way to combat dehydration. It’s also a good idea to limit or avoid beverages that contain caffeine, which increases dehydration. 

Skip sodas or other sugary beverages that can lead to weight gain, and opt for water or unsweetened iced tea. Adding chunks of melon or cucumber or a sprig of fresh mint to water increases the flavor without adding calories.

2. Bring a dish

If you’re invited to a barbecue or picnic, volunteer to bring a dish — and make sure it’s something healthy. That way, you can be sure there’s at least one healthy option you can enjoy without guilt while still sampling other dishes.

3. Pack snacks — and snack smart

Before hitting the road, pack a cooler with healthy snacks, like pre-cut fruit, whole-wheat crackers, and cubes of low-fat cheese. Low-calorie, nutrient-dense snacks prevent you from unhealthy food choices while giving your body a nutritional boost.

4. Know your healthy options

Fast food might be convenient, especially when traveling. But most fast food choices are full of unhealthy fats, preservatives, processed carbs, and unwanted calories. 

Many fast food chains have healthy options, like salads, yogurt, or smoothies. Before hitting the drive-through, search online for calorie counts and other nutrition information to help guide your choices.

5. Indulge in fresh produce

Fresh fruit and vegetables make great low-calorie snacks, and they’re also healthy sources of fiber to keep you full longer. Summer is a great time to indulge in lots of vegetables and fruits fresh from the fields when nutrients are at their peak. 

For raw vegetables and fruits, eat them as is or dip them in peanut butter or yogurt. Healthy cooking options include steaming, roasting, or tossing them on the grill.

6. Exercise daily

Nevada is known for its beautiful outdoor spaces and endless hiking and biking trails. Take advantage of the summer weather and work in a little outdoor exercise a few times a week. If you take a vacation, do at least a little sightseeing on foot.

7. Watch your portion size

You're on vacation, so why not throw caution to the wind? Because you’ll regret it later when you’re spending extra hours at the gym. 

Sure, it’s OK to indulge — a little. But when filling up your plate at a buffet or picnic, reach for fruits, vegetables, and whole grains first, then fill in with smaller portions of less healthy items. Go easy on extra barbecue sauce — it’s surprisingly high in sugars and sodium.

8. Limit alcohol consumption

Summer is synonymous with colorful cocktails, but unfortunately, those indulgences are full of empty calories. Instead, opt for spritzers or light beer, or mix a harder alcohol with soda water.

If you do gain a little weight this summer, don’t fret. Rededicate your efforts to eating healthy and being more active, and schedule a visit with our team to learn how we can help you lose those pounds and keep them from coming back. 

To book a consultation at Premier Physicians Weight Loss & Wellness, request an appointment online or over the phone today.