If you're ready to turn over a new leaf this summer, weight loss can be a happy side effect of a more active lifestyle. Eating right is easy when farmers' markets full of healthy foods are open for business. Working out is fun when you can enjoy both good company and recreation.
To maintain a healthy weight and fit condition, the American Heart Association suggests getting started now with menus and activities that you can pursue in the long term as well. A diet and fitness plan for the warm-weather months will allow you to enjoy summer and lose weight at the same time.
Drink Right
Switch to water as your beverage of choice. The U.S. Department of Agriculture (USDA) notes that a glass of water has 0 calories, compared to cola (12 oz., 137 calories), beer (12 oz., 153 calories) and red wine (3.5 oz., 88 calories). Eliminating these significant calories every day will help you lose weight and keep it off.
Get Fit
Start a daily fitness program. The National Institutes of Health (NIH) recommends 30-minute workouts--which include daily aerobic exercise and strength training every other day--as a well-rounded routine for adults looking to lose weight.
Eat Chilled Soups
Put chilled soups on your menu. The AHA suggests filling up on low-calorie food that satisfy hunger. Soup is a nutrient-dense healthy food, and cold soups satisfy your summertime urge to cool down. Some require no cooking. A weight loss diet can include berry soups, gazpacho and vichyssoise.
Move More
Walk or bike everywhere. The calories you burn will add up to real weight loss. According to AARP, walking 2 miles or cycling 5 miles in 30 minutes uses up 150 calories.
Shop Right
Visit your local produce stand often. Most of the healthy foods you find there contain little or no fat or added sugars. The Food and Drug Administration says that you should wash fresh fruits and vegetables, but you shouldn't use soap or commercial produce washes.
Choose Low-Fat Protein
Choose low-fat protein sources. Healthy foods such as dark poultry, fish and tofu are recommended by the USDA to help you maintain or lose weight.
Work Out
Join a group fitness class. The NIH notes the motivational benefits of exercising in company. Learn a new skill, such as yoga, tai chi or Pilates, or a new sport such as horseback riding. Maintaining your interest in exercise will aid your weight loss efforts long past the summer.
References
- American Heart Association: 5 Weight Loss Goals
- National Institutes of Health: Weight Loss for Life
- AARP: Weigh Less, Live Longer: Strategies for Successful Weight Loss
- Food and Drug Administration: Tips for Fresh Produce Safety
- U.S. Department of Agriculture (USDA): Dietary Guidelines for Americans
Member Comments
elizaIO June 29
I'd like to add a few "refinements" to some of the statements in this article and add a few questions!
1. "Soup is a nutrient-dense healthy food" ? soups can be loaded with cream, butter, and oil not to mention fatty meat and pastas. All soups are not created equal.
2."According to AARP, walking 2 miles or cycling 5 miles in 30 minutes uses up 150 calories." This is just blatantly wrong. The amount of calories burned is totally based on body weight and will differ with every person.
3. "you shouldn't use soap or commercial produce washes" - what is a proper alternative? Do commercial produce washes include those found at health food stores?
4. I never knew "dark poultry" was considered a low-fat protein. Isn't it the light meat? That said, what exactly do you mean by "dark poultry"?!
5. Technically, the title should be "6 Ways to Lose Weight This Summer" unless getting fit and working out aren't the same thing.
Sorry to sound so snarky but many good-intentioned people may follow this as a guide and be scarfing down cream-laden soup and "dark poultry" thinking they're burning 150 calories every 2 miles only to step on the scale and see they've gained weight. Please fact check before you post!
elizaIO June 29
I'd like to add a few "refinements" to some of the statements in this article and add a few questions!
1. "Soup is a nutrient-dense healthy food" ? soups can be loaded with cream, butter, and oil not to mention fatty meat and pastas. All soups are not created equal.
2."According to AARP, walking 2 miles or cycling 5 miles in 30 minutes uses up 150 calories." This is just blatantly wrong. The amount of calories burned is totally based on body weight and will differ with every person.
3. "you shouldn't use soap or commercial produce washes" - what is a proper alternative? Do commercial produce washes include those found at health food stores?
4. I never knew "dark poultry" was considered a low-fat protein. Isn't it the light meat? That said, what exactly do you mean by "dark poultry"?!
5. Technically, the title should be "6 Ways to Lose Weight This Summer" unless getting fit and working out aren't the same thing.
Sorry to sound so snarky but many good-intentioned people may follow this as a guide and be scarfing down cream-laden soup and "dark poultry" thinking they're burning 150 calories every 2 miles only to step on the scale and see they've gained weight. Please fact check before you post!
vanbart June 29
dark meat chicken- without the skin is a lower fat alternative- not the lowest fat but definatly lower fat...the 150 calories burned is an average caloric burn and is a safe assumption for everyone- give or take a few calories...but a good base...great article- thank you- drew van bart- certified personal trainer
deon10 June 29
I am trying to write this comment but it's somehow not going through !