Summer Shape-Up: Simple Tips for Shedding Pounds This Season
Summer is here – which means it’s time to hit the beach, enjoy some barbeques, and soak up the sun! Weight loss is a common goal for many individuals, and it becomes a top priority as summer approaches, striving for that coveted “summer body.” It’s important to remember that everyone’s weight loss journey is unique and personal. Our definition of a “summer body” is when you feel your healthiest and best. Below are some tips and lifestyle changes to help burn off a few pounds this summer!
Hydration for a Hot Summer
Staying hydrated is incredibly important for good health. After all, a person can go a few weeks with no food but can only survive a few days with no water. During the summer months, when we tend to sweat more, staying hydrated becomes more crucial. Not only does it support your well-being, but it can also assist in your weight loss journey. So, grab a water bottle because H2O might be your new summer best friend.
Drinking water can promote weight loss by helping you burn more calories, suppress appetite, and reduce calorie intake. Sipping on water can positively impact resting energy expenditure (REE) or resting metabolic rate (RMR), the number of calories your body burns while at rest. Studies have revealed that drinking water may increase REE or RMR by approximately 24-30% within minutes of consumption, with a lasting effect of about an hour. Cold water may be even more effective, as the body expends additional calories to bring it to room temperature. Burning calories while resting? Count me in!
It's no surprise that choosing water, which is naturally calorie-free, over sugary drinks significantly reduces your calorie intake. We understand that water may not be everyone's cup of tea, so here are some alternatives to help you stay hydrated this summer:
- Infused water: Try adding a few slices of fruits, veggies, or herbs such as lemons, strawberries, cucumber, or mint to your water. And next time you’re making ice cubes add some fruit to them!
- Seltzer: If you like the fizziness of soda then opt for a seltzer. You can add 100% fruit juice to make a bubbly concoction.
- Tea: Green tea is a great option and can be hot or iced. Green tea is also packed with antioxidants, which are great for your health!
- Coconut water: Unsweetened coconut water is very hydrating and is also a good source of vitamins and minerals.
Here's a handy weight-loss hack: Drink water before a meal. It can promote a feeling of fullness, leading to a decrease in the amount of food consumed. Studies have shown this strategy to be particularly effective in adults, compared to children and young adults.
Embrace Seasonal Fruits & Vegetables
Fruits and vegetables are a vital part of a well-balanced, nutritional diet. They are packed with nutrients that promote a variety of health benefits. One key element found in fruits and vegetables is fiber, which plays a crucial role in supporting digestive health, regulating appetite, and promoting overall well-being. Adequate fiber makes up the “bulk” of stool and promotes regular bowel movements, preventing feelings of bloating, fatigue, and discomfort. Maintaining regularity is vital for staying healthy and managing a healthy weight. Here are some fiber-rich summer fruits and vegetables you can incorporate into your diet:
- Bell peppers
Snacking on fruits and vegetables instead of unhealthy foods such as chips can be a great way to lose weight this summer. There are a ton of fun and healthy recipes. Here is one that went VIRAL on TikTok and is Health Hispanica™ approved:
Cucumber Sweet Pepper Salad (Prep time: 5 minutes)
What you’ll need:
- Persian cucumbers
- Mini sweet peppers
- Ginger dressing
- Chili crunch
- Everything but the bagel seasoning
- Slice your cucumber and peppers and pour them into a bowl.
- Pour dressing, oil, and seasoning to your liking and adjust as you go.
- Mix, serve & enjoy!
Active Summer Lifestyle
Exercise plays a pivotal role in weight loss. Staying active also provides numerous benefits for overall health. It promotes brain function, cardiovascular health, muscle strength, and bone density while reducing the risk of various diseases. Exercise is an effective way to burn calories and keep them off your body. Here are a few ways you can incorporate exercise this summer:
- Enjoy summer outdoor activities: Outdoor activities such as swimming, hiking, outdoor yoga, cycling, sports, and running are fun ways to stay active while burning some calories. Plus being outdoors boosts serotonin levels!
- Incorporate movement throughout the day: If you’re not one to hit the gym for an hour every day, there are plenty of other ways to move and reap benefits. Take a walk on your lunch break, opt for stairs instead of elevators, park further away from your destination, and consider using an Apple Watch or fitness tracker to monitor your movement and challenge yourself daily. Get creative with calorie burning – for instance, dancing with your kids or grandkids is a fun and effective way to stay active.
- Get a summer workout buddy: Working out in pairs or groups can help keep you motivated and accountable. Whether it’s your friend, your partner, or your children, having a workout buddy can make exercise more enjoyable. Try going for a run together or even joining a gym or fitness class as a team.
Mindful Eating in the Heat
During the summer it can be tempting to indulge in a variety of different foods and drinks, some of which may not align with our health goals. Soda, ice cream, and alcohol tend to be summer staples, especially with seasonal activities like travel, barbeques, and amusement parks. Here are some tips for mindful eating this summer:
- Embrace the 80/20 rule: Exercise and diet go hand in hand for a successful weight loss journey. One common misconception is that you can eat anything you’d like as long as you work it out later. However, it’s more effective to modify your diet and minimize calorie intake than it is to burn calories. The 80/20 rule emphasizes that 80% of weight loss is tied directly to diet, while exercise makes up the remaining 20%.
- Practice portion control: Portion control plays a significant role in weight loss. Developing the habit of eating until you’re “satisfied” rather than complexly full can be game-changing. This practice supports weight loss and proper digestion and allows you to eat your favorite foods. Implement mindful eating tips such as engaging all senses when eating, savoring small bites and chewing thoroughly, and avoiding distractions during meals. These practices make portion control easier and promote a healthier relationship with food.
- Beat the summer cravings: While it’s okay to occasionally treat yourself, it’s worth exploring healthier options to satisfy summer cravings. Instead of reaching for sugary snacks such as ice cream, try incorporating healthy alternatives such as fruit popsicles or homemade frozen yogurt.
Cool Down and Recharge
More and more evidence has found that good sleep is missing in many individuals’ weight loss plans. Here are some ways adequate sleep can help you lose weight:
- Promotes a healthy metabolism: Quality sleep is linked to a healthy metabolism, which is vital for efficient calorie burning and weight management.
- Can help make better food choices: A well-rested body makes better food choices. Sleep deprivation disrupts hunger-regulating hormones, leading to high-calorie and unhealthy food cravings.
- Helps moderate appetite: Sufficient sleep helps regulate appetite and control cravings, reducing mindless overeating.
- Manages stress and prevents stress eating: A well-rested mind and body are better equipped to handle stress, reducing the likelihood of stress-related eating.
- Prevents late-night snacking: Quality sleep may curb late-night snacking, by preventing excessive hunger and cravings.
While it is important to stay active, it is just as important to give your body and mind the necessary amount of rest. Getting good, quality sleep can help you wake up feeling refreshed and energized, ready to tackle your weight loss goals.
Weight Loss Supplements for Support
Losing weight is a journey that takes time, determination, and sometimes, additional support. That’s where supplements come in. Natural weight loss supplements can promote healthy metabolism, support appetite suppression, and support fat burning. Realistically, natural supplements alone will not make you lose weight but they can complement a healthy lifestyle that includes exercise and healthy a diet. Here are a few supplements that can help enhance your weight loss:
Herbal Dietmax™- a comprehensive blend of B vitamins, chromium chelate, Citramax®, caffeine, kola nuts, green tea extract, creatine, L-Carnitine, CLA, and several botanicals and naturally occurring antioxidants.
Green Tea Extract- Green Tea Extract is combined with green tea leaves and chromium to support weight loss. Green tea contains high levels of polyphenols known to enhance antioxidant activity, promote weight loss, and support improved brain function.
Garcinia Cambogia- a blend of ten botanicals, vitamins, and amino acids designed to support healthy weight loss.
Apple Cider Vinegar+™- contains papaya and pineapple, which are great sources of digestive enzymes, including papain and bromelain, to promote a healthy digestive system.
Phyto Slim™- a blend of ten botanicals, vitamins, and amino acids designed to support healthy weight loss.
Whether you’re trying to shed a few pounds to look your best or simply want to feel your best this summer, finding a weight loss plan that works best for you is important! Remember that even baby steps are still steps forward in your weight loss journey. Stay motivated this summer with some of the tips provided earlier. And if you are in it for the long run, be sure to check out our Tips for Long-Term Weight Loss blog for additional strategies for success!
Your Hispanic American Health Store
Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.
The statements above have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.