5 Ways To Stay Healthy This Summer

05/10/2010 |

It's summer – who doesn't love ice cream, fair food, backyard barbecues, campfire s'mores and all the things we know are bad for our health? Even though summer is full of outdoor activities, our eating habits often change. And that can lead to unnecessary weight gain and other health problems.

We're not suggesting you deprive yourself of summertime treats. But it is important to keep your eating habits in check and balance out what you eat with physical activity.

"To prevent gaining weight over the summer, it's important to realize weight management is essentially a math problem," says Erin Palinski, registered dietitian and founder of the Vernon Nutrition Center in New Jersey. "Calories taken in need to be equal to calories burned in order to stay at the same weight."

Read on for five more ways to beat summertime weight gain.

1. Watch what you drink.
Opt for water instead of calorie-filled drinks such as soda, iced coffees, juice and sports drinks.

"Fluid calories don't keep us full the way food calories do," Palinski says. "You may feel just as hungry as before you drank these beverages, causing you to eat just as much at your next meal or snack and leading to excessive calorie intake."

2. Create a routine.
Without a school schedule to stick to, summer days are too often spent sleeping late, watching too much television, surfing the Internet and snacking more than usual. Instead of becoming a couch potato, pour your energy into volunteering, working a summer job or learning a new skill. And limit your screen time (whether television or computer) to no more than two hours a day.

3. Get moving.
It may be hot outside, but don't let the heat ruin your fitness goals. Take walks with friends in the evenings when it's cooler outside, or go swimming during the daytime. Or move your workout indoors at a gym, bowling alley, racquetball court or indoor climbing wall.

4. Don't get too hungry.
Allowing yourself to get too hungry leads to cravings and causes you to eat too fast.

"It takes 20 minutes for your stomach to signal to your brain that you're full, so eating too rapidly can lead to overconsuming portions and calories," Palinski says. "Also make sure to eat breakfast within one hour of waking up. Skipping breakfast can slow the metabolism, making weight maintenance more difficult."

5. Fill up on fruits and veggies.
OK, we heard you groan. But summer really is the prime time to eat well, when a huge array of tasty fruits and vegetables are in season. Work hard on increasing your intake of these foods, and use them in replacement of higher-calorie options.

"For example, if you love chips and salsa, try dipping celery into salsa instead," Palinski says. "It's a tasty, crunchy snack with only one-fourth the calories."