Summer is here, and you’re probably excited about getting in shape and staying in good health. But despite your best intentions, you might be sabotaging your summer diet without even realizing it.

Here are 10 ways you’re ruining your summer diet:.

1. Skipping Meals

Skipping meals might seem like a good idea to cut calories. However, it can actually be harmful to your weight loss goals. When you skip meals, your body goes into starvation mode, which slows your metabolism down.

When you finally do eat, your body will store the calories as fat because it thinks it’s preparing for the next period of starvation. This can also lead to overeating and binge eating later in the day or week.

2. Eating Too Many Processed Foods

Processed foods are often high in sugar, salt, and unhealthy fats. They are also usually low in fiber and other essential nutrients. Eating too many processed foods can interfere with your body’s natural hunger signals and lead to overeating.

To avoid processed foods, try shopping at your local farmer’s market or eating organic foods. It’s also a good idea to cook your own meals from scratch, using fresh ingredients to ensure you’re getting the nutrients you need.

3. Drinking Too Many Calories

Soda, fruit juice, and other sugary drinks can add up quickly, sabotaging your calorie intake. It’s best to stick to water or unsweetened tea for hydration and save the sugary drinks for special occasions.

If you’re craving something sweet, try making your own fruit-infused water or herbal tea. It can be just as satisfying without the added calories.

4. Not Drinking Enough Water

Staying hydrated is crucial, especially during the hot summer months. When you’re dehydrated, it’s easy to mistake thirst for hunger, leading to overeating.

Try to drink at least 8 glasses of water a day. If you have trouble drinking plain water, try adding a slice of lemon or cucumber for flavor.

5. Skipping Protein

Protein is essential for building and repairing muscles, as well as keeping you full and satisfied. Skipping protein can lead to overeating and cravings for unhealthy foods.

Make sure to include protein in every meal, such as lean meats, chicken, fish, beans, nuts, and seeds. Greek yogurt and cottage cheese are also great sources of protein.

6. Not Planning Ahead

Meal planning can make all the difference in your weight loss journey. If you don’t plan your meals and snacks ahead of time, you’re more likely to grab unhealthy options on the go.

Spend some time each week planning out your meals, and prep ingredients in advance to save time during the week. You can also pack healthy snacks to bring with you when you’re out and about.

7. Eating Too Quickly

When you eat too quickly, you’re more likely to overeat. It takes about 20 minutes for your brain to register that you’re full, so taking your time during meals can prevent overeating.

Try to savor your food and chew slowly. You can also try putting your fork down between bites and drinking water throughout the meal.

8. Rewarding Yourself with Food

Using food as a reward can be a dangerous habit to get into. It can lead to emotional eating and an unhealthy relationship with food.

Instead of rewarding yourself with food, treat yourself to other non-food items, such as a new outfit, a massage, or a movie night with friends.

9. Not Getting Enough Sleep

Sleep is an essential part of a healthy lifestyle. When you don’t get enough sleep, your hormones get out of balance, leading to cravings for unhealthy foods and lower motivation to exercise.

Try to get at least 7-8 hours of sleep each night. Turn off electronics at least an hour before bedtime, and create a relaxing bedtime routine, such as reading a book or taking a bath.

10. Allowing One Slip-Up to Derail Your Progress

We all have slip-ups and setbacks on our weight loss journey. But allowing one slip-up to derail your progress can be detrimental to your health and motivation.

Instead, forgive yourself and focus on getting back on track. Don’t let one mistake turn into a pattern of unhealthy choices. Remember, every healthy choice you make counts, no matter how small.