Last Updated on May 4, 2023 by Kayla
We often blame the holiday season and colder temperatures for weight gain; however, I would argue that summer weekends by the water and countless BBQ invitations make keeping up with your summer goals just as difficult.
As a Registered Dietitian specializing in weight loss and bariatric nutrition, I have numerous clients who struggle with the lack of summer structure. With kids home from school and back-to-back camping weekends, summertime lacks the routine and consistency our brains crave.
You try to ‘roll with it,’ but when spontaneity and summer fun pop up, you’re thrown for a loop. As a result, you may feel anxious, angry, or disappointed when things don’t go as planned.
Instead of falling into the trap of all-or-nothing thinking, you can crush your summer goals and have fun doing it with these simple tips.
1. Plan ahead
One solution to keep up with your goals for summer is to create consistency and routine where you can. Planning ahead is one way to stay steadily aligned with your summer goals and lose weight beyond your expectations.
As you plan ahead, keep things simple by practicing the K.I.S.S. (“Keep It Simple, Stupid”) Method. A detailed, elaborate plan doesn’t guarantee results. In fact, too much planning sets you up for failure and frustration.
I tend to overcomplicate almost everything, so reminding myself of the K.I.S.S. Method helps me – and my husband – stay grounded. Less is more, and as I often tell my clients, “Simple is successful.”
Whether it’s planning a few meals for the week or mapping out an entire month’s worth of family activities, planning ahead helps you prevent overwhelm and anticipate situations that may interfere with reaching your summer goals.
As a result, you can make adjustments in advance and establish realistic expectations for the results you hope to achieve. Ultimately, the goal is to stay organized and focused so you can enjoy summer and lose weight too!
2. Establish “non-negotiables”
One of my favorite tactics to hone your habits for your summer goals is to establish daily “non-negotiables.” Simply choose 1 to 3 daily habits you will accomplish – no matter what.
Defining the daily action steps needed to achieve your goals for summer creates clarity and helps you focus on what matters most. Plus, having pre-established non-negotiables helps you stay strong when temptation hits.
Examples of daily non-negotiables include:
- Working out first thing in the morning
- Eating 2 cups of vegetables
- Getting to bed by 11 pm
- Drinking 64 oz of water
- Walking 5k steps
- Including at least 25 grams of protein per meal
Choose 1 to 3 habits to suit your summer goals, and start creating consistency today. Build systems and routines that work for you, not against you.
At the end of the day, your non-negotiables are what help you lose weight and keep it off, so choose wisely!
3. Minimize the menu
Regardless of the holiday or event, one question that’s inevitably asked is, “What are we eating?” Remember the K.I.S.S. Method, and keep the menu simple.
For example, skip the appetizers, desserts, and specialty cocktails. Instead, focus on the main course. No one will notice, and you’ll help everyone save their appetite while you save time and energy.
Furthermore, choose a meal you can adapt to fit your nutrition goals. For example, you can offer a mix-and-match assortment of high-protein, glucose-friendly meals such as:
- Grilled chicken or steak kabobs with vegetables
- Taco (salad) or chili bar
- Stirfry on the Blackstone
- Build-your-own burger bar
- Homemade burrito bowls
At the end of the day, your guests will be happier to spend quality time with you instead of watching you frantically stampede through the kitchen.
Set a positive example for your family and guests by showing that you can spread the love without food – gasp! Before you know it, they’ll come to appreciate your healthy hosting habits, and you might just help them reach their summer goals too!
4. Bounce back
It’s normal to indulge every now and then. But, when you do, have a plan (remember rule number one!) to get back on track fast.
For instance, many of my clients do an excellent job planning ahead for vacation. When they get home, however, it’s important to consider the “vacation after the vacation.”
Prevent this slippery slope and rebound quickly by having accountability measures in place. For example, schedule a workout class or have a grocery order ready for pick-up to help propel you back into your healthy routines.
Refer back to your daily non-negotiables so one “bad” meal or day doesn’t spiral into a week or month of unhealthy choices.
Weight management and lasting lifestyle change do not have end dates. To crush your summer goals and stay consistent year-round, you must find sustainable strategies you can stick with for the long run.
Words from the Wise
“Show me your friends, and I will show you your future.”– Unknown
When it comes to meeting your summer goals, social factors play a significant role in whether or not you make progress. One of the most important things to consider is who you spend time with.
If your 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 you spend time with people who make healthy choices and support your health goals, staying on track becomes much easier.
With that in mind, surround yourself with people who encourage, inspire, and challenge you to be a better version of yourself. Every. Single. Day.
For personalized support, send me a message to learn about upcoming coaching programs using CGM for weight loss. Find out how your favorite summer foods impact your glucose levels and learn how to balance your blood sugar for long-term weight loss success.
Stay healthy, stay happy, and crush your summer goals! ☀️
Helping women after bariatric surgery lose weight without eating “perfect.” Learn how to balance blood sugar & optimize your “tool” today! Apply to learn more!
This post may contain affiliate links. When you make a purchase through any of the links, there is no additional cost to you, and I may earn a small (and very appreciated) commission. Thank you for your support!