Last Updated on December 15, 2022 by Kayla

We often blame the winter months and holiday season {Thanksgiving through New Year’s} for weight gain and added social pressure to indulge. However, I would argue that the warmer months are much more difficult! With kids home from school, countless BBQs, fires with the neighbors, and weekends at the camper – summer is bizzz-eee!

When it comes to reaching our health goals, we crave routine and consistency. Because spontaneity and fun are the central themes of the summer, we don’t always have this structure to fall back on. This might cause anxiety, anger, or disappointment when things don’t go our way.

1. Plan ahead

One solution for properly managing expectations is to plan ahead. Create consistency and routine where you can. Keep it simple and, more importantly, flexible. Always have a Plan B for when you decide to grill out with friends or take a last-minute trip to the beach.

For example, to create consistency, you can:

• Establish a bedtime
• Workout first thing in the morning
• Keep healthy foods on hand
• Plan 1-2 meals for the week
• Walk 5k steps per day

Consider establishing non-negotiables for yourself, so you already have a plan in place when temptation hits. For instance, you might give yourself a two-drink limit or commit to always having a healthy side dish ready for an unexpected social event.

Ultimately, plan ahead as much as you can and don’t get overwhelmed when the chaos of summer puts a damper on reaching your health goals. Build systems and routines that work for you, not against you. Weight management and lasting lifestyle change do not have end dates.

2. Minimize the focus on food

I get it. No matter the event, the question is always, “what are we eating?” Forget worrying about appetizers, desserts, and snacks. There will likely be leftovers if someone thinks they are starving between meals, and more than likely, people are just picking at the chips and dip because it’s there – not because they’re hungry. You are doing everyone a favor!

Keep things simple by planning a main meal you can adapt to fit your nutrition goals. Summertime means more fresh, whole foods. Take advantage of BBQ season, and cook burgers, kabobs, chicken, fish, or vegetables on the grill. Just be mindful about what you rinse it down with! 🍺🍷🧉🍹

3. Take inventory

Establish a baseline of how good you feel when you’re taking care of your body by eating healthy and exercising. And remember, it’s OK to indulge in moderation! Just because we’re trying to eat healthier doesn’t mean we can’t enjoy ourselves! Emphasizing solution one, be sure to have a plan for when you do eat or drink more than expected. This way, you rebound quickly, and one “bad” meal or day doesn’t spiral into a week or month of unhealthy choices.

Another vital area to consider is who we spend our time with. If our social circle is full of people who constantly indulge in unhealthy foods and drinks, it can be challenging to stay on track. On the other hand, if we spend our time with people who support our health goals and help us make healthy choices, it can be a lot easier to stay on track—more on this below.

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Words from the Wise

“You are the average of the five people you spend the most time with.”

– Jim Rohn

When it comes to our health goals, social factors can play a significant role in whether or not we reach them. One of the most important things to consider is who we spend our time with.

I recently finished Get Out Of Your Own Way^ by Dave Hollis {yes, husband of the famous Rachel Hollis, author of Girl, Wash Your Face^}. Dave ends the book by talking about how to get out of your own way by evaluating and upgrading your circle of influence. He states…

If you are the smartest person in your circle of five friends, you need a new circle.

If you are the most driven person in your circle, you need a new circle.

If you are the healthiest, happiest, in the strongest relationship, most positive…

You. Need. A. New. Circle.

Dave Hollis, author of Get Out Of Your Own Way^

Surround yourself with people who encourage, inspire, and challenge you to be a better version of yourself. Every. Single. Day. If you need guidance, please check out my LIFe Programs.