Summer weight management been on the brain? For most of us, summer gatherings are centered around food – think beach day sandos, savory bbq foods, and frozen treats. While most would agree that this is exactly what makes summer so fun, people who are actively trying to lose weight may feel differently. Tempting summer foods can spike feelings of anxiety, and for some, result in the abandonment of their weight loss plan altogether. The result? A summer that feels like it’s working against your health goals.
Fortunately, a few, easy-to-implement tips (straight from a dietitian) can help you stay on track all summer long. Consider this your complete guide to healthy summer weight management.
5 Tips for Summer Weight Management
The best way to set yourself up for success is to tailor your strategy to your summer itinerary. This means, setting realistic goals that are practical to follow on a daily basis, despite your plans– most of the time. Remember, consistency beats perfection, which can be a helpful reminder when you feel like you’re out of your typical routine.
Need ideas on summer-friendly goals to support weight loss? Here are 5 tips to get you started.
Hit Your Fiber Goal
Think of hitting your fiber goal as the ultimate hack for managing your weight. Instead of focusing on counting calories and grams of protein this summer (which can be tough while you’re out and about), focus on adding fiber to your meals and snacks. This is incredibly easy to do given that many seasonal fruits are loaded with fiber. Think avocado, berries, bananas, and pears – all of which make convenient and tasty additions to your diet.
But why fiber? Getting enough fiber is an important part of a weight loss plan. Fiber can help promote feelings of fullness, which can help you consume less calories, and it can support your body’s elimination of waste by helping to keep you regular.
If you’re on the go, you might also consider mixing in a fiber powder into your water tumbler to help you meet your goal. We recommend HUM’s Flatter Me Fiber GLP-1 Booster, which tastes like strawberry lemonade and delivers 10 grams of dietary fiber.
Get Your Summer Steps In
No weight loss plan is complete without some form of physical activity. However, summer plans can make it challenging to stick to a regular workout regimen. Fortunately, the warmer weather offers up a ton of opportunities for daily movement. For instance, with the sun setting later, you can plan a sunset walk to maximize your step count – bonus points if this is following a meal as this will help optimize your blood sugar levels, helping with cravings and energy.
Other summertime activities that boost movement include:
- Biking
- Hiking
- Swimming
- Sports (tennis, pickleball, etc.)
- Walking at the mall
Don’t forget to wear your SPF and other sunblock measures to keep your skin healthy during peak UV hours.
Practice Mindful Portions
The secret to losing weight while also enjoying your favorite summer foods is portion control. I know, it sounds obvious, but smart portions can be the difference between a calorie deficit or consuming a surplus that reverses your efforts.
Now, healthy portions doesn’t mean that you need to use a food scale at the summer cookout. It simply means that you should familiarize yourself with building a balanced plate that provides enough of each food group to keep you satisfied and on track. You can easily eyeball your portions using your hand as a guide.
Here’s a quick portion guide using just your hand:
- Palm of your hand = 3oz of protein (chicken, turkey, fish, etc.)
- Closed fist = 1 cup carbs (rice, fruit, popcorn, etc.)
- Tip of thumb = 1 oz healthy fats (cheese, dressing, peanut butter)
If you struggle with food cravings or managing your appetite, consider trying HUM’s Flatter Me Fiber GLP-1 Booster, which naturally boosts our GLP-1 hormone to promote feelings of fullness.
Swap Out Frozen Treats
Ice cream, popsicles, milk shakes and juices are among the tastiest ways to beat the summer heat. But unfortunately, their sugar and calorie content can make them less than ideal for supporting weight loss.
The good news is there are many ways to “healthify” your favorite summer treats. For instance, instead of store bought popsicles, try making them at home with fresh fruit instead. We love this Mango Raspberry Popsicle recipe by Jessica Bippen, MS, RD.
Other healthy swaps include eating frozen yogurt instead of ice cream and fresh fruit smoothies instead of milkshakes. You can easily boost their protein content by adding HUM’s Core Strength no-bloat vanilla protein powder.
Don’t Drink Your Calories
Last but not least, one of the simplest ways to stay on track with your weight goals is to be mindful of what you drink. Sugary beverages like soda, sweetened iced teas, and even some cocktails can pack a surprising number of empty calories. Plus, they add up fast without keeping you full.
By minimizing high-calorie drinks, you leave more room in your day for satisfying, nutrient-rich meals (and even the occasional treat). Plus, staying hydrated is especially important in the summer heat, when dehydration can sneak up quickly.
Opt for refreshing, low-calorie options like:
- Still or sparkling water with lemon, lime, or cucumber slices (great for mocktails!)
- Unsweetened iced green or herbal tea
- Homemade agua fresca made with fruit, water, and a splash of lime
Both your body and energy levels will thank you.
Bottom Line on Weight Management
This summer, skip the extremes and embrace a routine that supports your plans, body and goals. Prioritize whole, nutrient-dense foods, hydrate often, and supplement wisely.
