The summer is here and most of us look forward to taking a break from the routine of school and work. While this is a great time to relax and have fun, it is also a time when many people tend to put on weight.

With the many outdoor activities, summer barbecues, and social gatherings, it is quite easy to indulge in unhealthy foods and drinks. However, with a little planning and mindfulness, you can avoid the summer weight gain and stay fit and healthy. Here are some quick tips to help you get started:.

1. Stay Active

One of the best ways to avoid gaining weight during the summer break is to stay active. Take advantage of the good weather and engage in outdoor activities such as swimming, biking, hiking, and playing sports.

You can also try new activities such as kayaking, rock climbing, or paddle-boarding. These activities not only help you burn calories but also provide a great opportunity to have fun and bond with friends and family.

2. Make Healthy Food Choices

The abundance of fresh fruits and vegetables during the summer makes it easier to make healthy food choices. Incorporate a wide variety of fruits and vegetables into your diet and make sure to choose lean proteins such as grilled chicken or fish.

Avoid processed foods and sugary drinks and opt for water, unsweetened tea, or infused water. It’s also important to practice portion control and avoid overeating.

3. Stay Hydrated

Staying hydrated is crucial during the summer months. Dehydration can lead to fatigue, headaches, and cravings for sugary foods. Make sure to drink enough water throughout the day and carry a water bottle with you when you’re out and about.

You can also add fruits and herbs such as lemon, lime, or mint to your water for a refreshing twist.

4. Plan Ahead

Planning ahead can help you avoid unhealthy choices when faced with temptation. If you’re attending a barbecue or social gathering, offer to bring a healthy dish such as a salad or vegetable platter.

You can also eat a healthy snack before you go to curb your appetite and make it easier to resist the unhealthy temptations.

5. Get Enough Sleep

Sleep is an important part of overall health and can affect your weight. Lack of sleep can lead to increased hunger and cravings for unhealthy foods.

Make sure to get enough sleep each night, preferably 7-8 hours, to keep your body and mind refreshed and energized.

6. Stay Mindful

Staying mindful and present can help you avoid mindless eating and overeating. Pay attention to your body’s hunger and fullness signals and stop eating when you’re satisfied.

Avoid distractions such as TV or phone during mealtime and savor the flavors and textures of your food. Mindful eating can help you appreciate your food more and avoid unhealthy eating habits.

7. Find Healthy Alternatives

If you have a sweet tooth or crave unhealthy snacks, try finding healthy alternatives. You can opt for fresh fruits, homemade smoothies, or Greek yogurt with berries. For savory snacks, try air-popped popcorn or veggies with hummus.

Finding healthy alternatives can satisfy your cravings while keeping you on track with your health goals.

8. Enjoy Treats in Moderation

The summer break is a time to relax and indulge a little. It’s okay to enjoy treats such as ice cream or a slice of cake in moderation. The key is to practice portion control and not to overdo it.

Treats should be enjoyed as a special occasion and not a daily habit.

9. Stay Accountable

Staying accountable can help you stay on track with your health goals. You can partner up with a friend or family member who shares the same goals to exercise together or share healthy meal ideas.

You can also keep a food and activity journal to track your progress and identify areas for improvement. Staying accountable can help you stay motivated and on track with your health goals.

10. Be Kind to Yourself

Lastly, it’s important to be kind to yourself and not beat yourself up over mistakes or slip-ups. It’s okay to indulge a little or miss a workout. The important thing is to get back on track and not let setbacks defeat you.

Remember, the summer break is a time to have fun and enjoy life, so don’t let the fear of weight gain dampen your spirit.