5 ways to avoid summer weight gain

Summer’s breezy vibe may tempt you to give your diet a vacation, but wait! Here are some easy ways to keep your weight in check while still enjoying yourself:

Beat Sweet Cravings

Feel an ice cream binge coming on? Nip a sweet craving by eating something sour. Bite into a pickle or sip some lemony water or tea.

Eat More Fiber

At the salad bar, fill your plate with fiber first, and save the fatty indulgences for your last stop. Build your plate by piling on the leafy greens first, then vegetables and finish with just a tasting portion or two of fatty meats or creamy salads.

Stay Hydrated

Drink a tall glass of water before a meal, and you’ll be satisfied eating less food. The same holds if you’re grabbing a snack at a vending machine or convenience store. On steamy days coconut water is refreshingly low-calorie choice that helps replenish electrolytes lost through sweat.

Savor Every Bite

Slow down and think about the food you eat - what you enjoy about it, its freshness or interesting flavors. People who eat at a slower pace feel satisfied eating less, while those who eat quickly tend to overeat by cleaning their plate or going for second helpings.

Snack Smart

Have a healthy snack around mid-afternoon and you won’t be ravenously hungry come dinner time. The secret to a tasty snack that’s light and filling is to pair some fiber-rich carbs and lean protein. Good choices include crispy high-fiber crackers with a wedge of low-fat cheese, Greek yogurt topped with crunchy high fiber cereal or mixed with fresh berries, and sliced fruit spread with almond butter.

For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!

Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the author of two bestselling diet books:  The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber and The F-Factor Diet. Subscribe to Tanya’s free weekly newsletter and follow her on Facebook, Twitter, Instagram, Pinterest, and LinkedIn