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When we think summer, most of us think outdoor fun. So it seems like we should naturally lose weight over the summer — not gain it.

In reality, though, summer isn't all beach volleyball and water sports. Lots of summer activities can work against our efforts to stay at a healthy weight (campfire s'mores and backyard barbecues, anyone?). The good news is it's easy to avoid problems if we know what to look out for.

Here are 5 ways to beat summer weight gain:

1.Get going with goals. When we don't have a plan, it's easy to spend summer moving from couch to computer, with regular stops at the fridge. Avoid this by aiming for a specific goal, like volunteering, mastering a new skill, or working at a job. Just be sure to plan for some downtime so you can relax a little!

2.Stick to a schedule. With school out, we lose our daily routines. If you don't have a specific job or activity to get up for, it's easy to sleep late, watch too much TV, and snack more than usual. Make sure your summer days have some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times, like exercising before breakfast, for example. If you have time on your hands, offer to make dinner a couple of nights a week so your family can enjoy a sit-down meal together.

3.Stay busy. When we're bored, it's easy to fall into a trap of doing nothing and then feeling low on energy. In addition to helping you avoid the cookie jar, filling your days with stuff to do can give you a sense of accomplishment. That's especially true if a dream summer job or planned activity fell through. Limit your screen time — including IM and video games — to no more than 2 hours a day (write it in that schedule you put together!).

4.Beat the heat. Don't let summer heat put your exercise plans on hold. Move your workout indoors. If a gym isn't your scene, try bowling or an indoor climbing wall. If you love being outdoors, try joining a local pool or move a regular run or soccer game to early morning or evening.

5.Think about what (and how) you eat. Summer means picnics and barbecues — activities that revolve around an unlimited spread of food. Pace yourself. Don't overload your plate. Avoid going back for seconds and thirds. Choose seasonal, healthy foods like fresh fruit instead of high-sugar, high-fat desserts. Make catching up with family and friends your focus, not the food. Another good tip for summer eating is to limit frozen treats like ice cream to no more than once a week.
For more on this topic, check out the box below.

Reviewed by: Mary L. Gavin, MD
Date reviewed: June 2008
For TeensFor Kids
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Healthy Weight Guide
How Can I Lose Weight Safely?
How Much Food Should I Eat?
Staying at a Healthy Weight
Your Tips for Surviving Summer Break
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Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns — and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits. So what's the best way to drop excess weight? Create a new normal!

Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen:

1.Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.

2.Reduce screen time. One reason people get less exercise these days is because of an increase in "screen time" — the amount of time spent watching TV, looking at the computer, or playing video games. Limit recreational screen time to less than 2 hours per day. If you're with friends at the mall, you're getting more exercise than if you're IMing them from your room.

3.Watch out for portion distortion. Serving sizes have increased over the past 10 years, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda.

4.Eat 5 servings of fruits and veggies a day. Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookies.

5.Don't skip breakfast. Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast.
For more on this topic, check out the box below.


Reviewed by: Mary L. Gavin, MD
Date reviewed: July 2007
For TeensFor Kids
For Parents
For College Students
MORE ON THIS TOPIC
Body Mass Index (BMI)
How Can I Lose Weight Safely?
How Much Food Should I Eat?
Smart Snacking
Staying at a Healthy Weight
What's the Right Weight for My Height?
Why Exercise Is Wise
Contact Us
Print
Additional resources
Send to a friend
Reprint guidelines
Bookmark this page
Share this page using:What are these?DeliciousBuzz up!StumbleUponDigg ThisFacebook

Note: Clicking these links will take you to a site outside of KidsHealth's control.




Sign up for our free weekly eNewsletters here