It’s commonly known that the inactivity of the winter months is connected to packing on a few extra pounds. However, when it comes to weight management, the summer months can be just as dangerous. There are the cookouts, picnics, and for those of us at the Jersey shore, boardwalk food. Let’s be honest – who hasn’t gone to the boardwalk and eaten their way from one end to the other?
All those summer cookouts and picnics can be equally hazardous. Besides the fact that there seems to be one or the other every weekend, they feature a lot of foods that aren’t conducive to weight management. There’s macaroni and potato salad, high in carbs, and thanks to the traditional dressing of mayonnaise, high in fat. Potato chips, soda, and ice cream are also traditional summer fare, high in calories and low in nutritional value. To keep yourself in check, there are some simple weight management tips to help you avoid summer weight gain.
Low-Calorie Thirst Quenchers
The summer heat always has us in search of a cool refreshing beverage. The best choice, of course, is water. It’s calorie-free, sugar-free and it’s good for you. We get it – a cold glass of ice or lemonade probably sounds more appealing. Or maybe an ice-cold Coke. Commercial sweetened ice teas will vary but can average 80 calories per glass and lemonade around 99 calories. That might not sound like much, but one glass probably won’t be enough.
Then there is the 20-ounce bottle of Coke. It weighs in at 240 calories, 75 grams of sodium, 65 grams of carbohydrates, and 65 grams of sugar. The sugar alone exceeds the recommended daily allowance by 30 percent and you would have to walk at least 2 miles to burn off those calories. Making the wrong beverage choice can quickly derail your weight management plan. If you have to have something other than water, opt for unsweetened ice tea or dilute sweetened beverages with equal parts of water.
Stick to Fresh Fruit
Fruit Salad, also known as ambrosia salad is a summer picnic staple. It has fruit in it so how bad can it be? The traditional recipe calls for mostly canned fruit, whipped cream, mini marshmallows, and more. The average serving has over 200 calories, 9 grams of fat, 34 grams of carbohydrates, and 26 grams of sugar. You are better off sticking to fresh fruit without all the salad fixings. However, if you are really craving the fruit salad, substitute plain low-fat yogurt for the whipped cream and use banana and melon instead of the mini marshmallows for sweetness.
Skip the Frozen Yogurt
It’s easy to be deceived. After all, yogurt is good for you, right? Frozen yogurt typically has large amounts of added sugar and can even contain more calories than ice cream. It averages over 400 calories, can have as much as 26 grams of fat and is missing the probiotic benefit and active culture of natural yogurt. If you can’t pass it up, stick to a small serving without any fancy toppings.
Use Spices not Sauce
Barbecue sauce is a cookout standard no matter what kind of meat you’re throwing on the grill. Again, it can vary depending on the type but barbecue sauce can average up to 50 calories per tablespoon. It is often loaded with sugar and the bulk of its calories come from carbohydrates. Seasoning your meats with a rub made from a mix of spices is a healthier choice that will still provide great flavor.
Limit Adult Beverages
Cocktails, especially those fancy frozen one that we favor in the summer, can sideline your weight management plan with a double whammy. The average pina colada averages anywhere from 600 to 800 calories. On top of that, a lot of mindless eating often takes place when drinking alcoholic beverages. Noshing on nachos or chips and guacamole while having a cocktail can easily have you consuming a couple of thousand calories. If you’re going to indulge, it’s best to stick with a clear liquor mixed with a low calorie or calorie-free beverage.
Medical Weight Management at Vive
We’re offering these tips to simply help you avoid putting on a few extra pounds this summer. However, if you’re looking for a more serious weight management plan, We can help with that as well. At Vive Aesthetics and Wellness, that first step toward successful weight loss scheduling your consultation. Dr. Pinto’s philosophy is to give you the jumpstart you need to achieve and then maintain a healthy weight. Contact us today to get started!
