Staying on track with your goals over the summer can be challenging. It’s the time of year when you’re going on vacation, attending social events and local festivals, and enjoying more indulgent foods. But, with the right strategies and mindset, you can stay committed to your goals instead of putting them on the back burner until Fall.
Here are some *practical* tips to help you stay on track this summer:
1. Set Realistic Goals: Set achievable and measurable goals for your weight loss journey. Break them down into smaller milestones to stay motivated and track your progress. Instead of vaguely saying, “I will stay on track.” Be specific, what does that look like on a daily or weekly basis? It might look like, “I will eat a 3-4 ounce portion of protein with each meal for the next 7 days.”
2. Plan: Before attending social events or going on vacation, plan your meals and snacks in advance. Research healthy options at restaurants or pack your own nutritious snacks to avoid impulsive and unhealthy choices. When I go out of town, I check the hotel amenities. Is there a fitness center or pool to help me stay active? Does my room have a fridge and or microwave?
3. Stay Active: Engage in physical activities that you enjoy during the summer. Go for a swim, take long walks on the beach, play outdoor sports, or try new activities like paddleboarding or hiking. The key is to stay active and burn calories even while enjoying the season.
4. Practice Portion Control: Summer can be a time of indulgence with barbecues and ice cream. While it’s okay to treat yourself occasionally, practice portion control and be mindful of what and how much you eat. Fill your plate with fruits, vegetables, lean proteins, and whole grains, and limit your intake of high-calorie and sugary foods.
5. Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking. Drinking water can help you feel fuller and curb your appetite.
6. Get Support: Enlist the support of friends, family, or a health coach. Share your goals with them and ask for their encouragement and accountability. Having someone to share your challenges and successes with can make a significant difference.
7. Track Your Progress: Keep a food and exercise journal to track your daily intake and activity levels. This will help you stay aware of your choices and identify any areas where you might be slipping. There are also several apps available that can help you track your progress.
8. Stay Positive: Weight loss is a journey with ups and downs. Your progress will not be linear. Stay positive and focus on the progress you’re making rather than dwelling on setbacks. Celebrate your achievements along the way to stay encouraged.
Remember, summer is a time to enjoy yourself, so find a balance between your weight loss goals and having fun. Be flexible with yourself and make sustainable choices that you can maintain long-term.
How do you plan to stay on track with your goals this summer? 🩴
Yours in Wellness,
Sharae Jenkins, MBA, FNS
Nutritionist + Women’s Health Coach + Published Author
Fab + Fit Health Coaching, LLC
Fab + Fit Health coaching 