Ways to Avoid Weight Gain this Summer

Most people know to be prepared to fight weight gain in the winter, when the holidays and decreased activity can lead to a few extra pounds. But summer -- with its backyard barbecues, s'mores around the campfire, and yummy ice cream treats -- can also be a diet-sabotaging season if you're not careful. Here are some nutrition and fitness tips to help avoid weight gain this summer:

Make Lighter Sides

Pasta salad goes great with burgers and dogs, but one cup of pasta salad can equal more than 500 calories. To save calories, use whole-wheat pasta and light vinaigrette or low-calorie Italian dressing. When you make coleslaw or potato salad, use light or non-fat mayonnaise.

Watch What You Drink

It's nice to have a refreshing, cold drink when it's hot out, but high-calorie beverages like regular soda, juices, alcohol, and sweetened iced tea add empty calories and won't fill you up. Instead, drink water with lemon or lime, or try seltzer or unsweetened iced tea.

Be Active on Vacation

Summer is a great time for beach vacations, but try not to spend all your days relaxing in the sand. Go for a swim, try kayaking, or take a hike -- anything that will get you burning calories. More: Tips for Running While Traveling

Eat Fresh Fruit for Dessert

Instead of high-calorie, high-fat desserts, enjoy seasonal, fresh fruits. Watermelon is a great choice because it's low in calories (only 46 calories per cup), and it fills you up because it's 92 percent water.

Avoid Binging at Summer Parties

Many summer activities, like picnics and barbecues, revolve around an unlimited spread of food. Be smart when you're at these types of events. Don't overload your plate and try to avoid going back for seconds. Make spending time with family and friends your focus, not the food.

Go Easy on the Burgers and Dogs

It's tough to be at a barbecue or picnic and resist the temptation to eat burgers and hot dogs. If you have to eat that hot dog, try to stick to healthier toppings like sauerkraut, ketchup, mustard or relish. Stay away from cheesy sauces and chili. When you make your own burgers, try using the leanest beef, and throw in some chopped veggies such as mushrooms, onions and peppers to increase nutrients and save on calories.

Eat Grilled Veggies

Prepare healthy grilled veggies, such as corn on the cob (use no-calorie butter spray) or make veggie kabobs with zucchini, onions, tomatoes and eggplant. More: How to Cook Healthy Foods on the Grill

Beat the Heat

Don't let the heat be an excuse not to exercise. Do your runs early in the morning or late in the evening, and make sure that you're staying hydrated on the run. If it's too hot and humid to run outside, move your runs indoors to the treadmill or try a different activity, like swimming. More: Tips for Staying Safe in the Heat

Limit Ice Cream and Other Treats

It's easy to make eating ice cream a regular habit in the summer, but try to limit frozen treats like ice cream to no more than once a week. Or, better yet, stick to low-calorie but refreshing alternatives like ice pops or sorbet.

More Ways to Avoid Weight-Gain

Weight-gain seems to creep up on you. How? It's so easy to get in the mind frame of "I've been good all week, so I deserve to splurge this weekend!" Those free-for-all weekends add up to pounds-gained quicker than you'd expect. Here are some simple ways to avoid weekend weight-gain:

1. Stock Your Staples

   If your fridge and pantry aren't stocked with the healthy foods you need, you will have no choice but to eat whatever is within reach (or within a phone call to the pizza place). Friday morning, take stock of your staples and drop by the store on your way home to purchase what is low or missing.

2. Be Smart, Don't Skip

   If you are planning to go out with friends for a non-diet-friendly meal Saturday night, try to eat lighter at home throughout the day. But whatever you do, don’t skip meals to "save up" for the outing. Your appetite will get the best of you and you will inevitably overeat. (You may even be likely to consume more calories than you would normally have if you'd eaten three meals instead of just one.)



3. Review Your Week

   Take some extra time to look over your food diary and spot any major diet mistakes. The weekend is a perfect time to review your progress, identify areas for improvement, and make plans for alternatives.



4. Get Out

   Some weekends are so quiet that I feel like the only soul on the planet. I know the longer I am at home alone, the more I will eat and the less active I will be, so I make a point to get out instead of sticking around the house: Window-shopping, checking out what's new at the library, or going to the park are my favorite calorie-free, cost-free distractions.



5. Keep Your Brain Busy

   Under the weather? Keep your mind active doing puzzles, reading a book, playing computer games, communicating with online friends, or writing in your journal. You will be less likely to mindlessly snack when you stay focused on something else.

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