Summer is here! School is out and temperatures are rising. Studies have shown that both adults and children have a propensity to gain weight during summer months – but that doesn’t need to be the case. The team at the Bariatric Medical Institute of Texas compiled some simple tips to help individuals stay active and committed to weight loss during summer, even as temperatures hit triple digits.
Hydrate
This should be your number one priority during summer activities. Drink plenty of water before, during and after physical activity to avoid dehydration. Dehydration means that you won’t be able to get the necessary oxygen and nutrients to your body as needed, which can make you tired and sluggish. Proper hydration is crucial for numerous processes to take place in the human body, including kidney function and digestion. Reach for low or zero calorie drinks, preferably water. Don’t care for plain water? Add flavor with slices of your favorite fruits, or consider cucumber, mint or ginger.
Head indoors
When it gets hot outside, opt for indoor activities to stay active. Visit your local YMCA or recreation center for a wide variety of physical activities that can be enjoyed indoors such as rock wall climbing, zumba dancing, basketball or volleyball. Or take advantage of the equipment available including resistance weights, treadmills and stationary bikes. Get your steps in by visiting an indoor mall or large department store – no need to buy! YouTube has some great exercise videos and there are numerous activity apps which can guide you through at-home exercises. Remember, every move counts!
Stick to a schedule
Without the habit of getting up and ready for work or school, you may have difficulty sticking to a daily routine. If your work, school or other obligations don’t require you to get going in the morning, there is a tendency to sleep late and snack more than usual. Studies show that maintaining a routine is beneficial to the human body in a variety of ways, including efforts to lose weight and maintain a healthy weight. Try to eat at mealtimes only (with an afternoon snack if needed), stick fairly close to your regular sleep routine, and incorporate physical activity throughout your day.
Stay busy
Make plans that get you out of the house and away from the refrigerator. Plan day trips to different museums or go to the ice skating rink. Try a game of miniature golf — a great way to get activity during the cooler evenings. Swimming and other water activities can also be great options.
Step away from the electronics
In a world buzzing with activity and our need to stay connected, try to carve out time to disconnect. Embrace the downtime in whatever ways are calming and soothing to your mind, body and spirit.
Mindful eating
Summertime can be synonymous with picnics, barbecues and other fun activities that revolve around food, often including sugary drinks and snack foods such as chips, dips, cookies and cakes. Plan ahead – avoid going on an empty stomach by grabbing a healthy snack before walking out the door. If attending an event, consider bringing healthy food options to ensure you make better food choices. If bringing healthy food is not an option, watch portion sizes by not overloading your plate and avoid going back for seconds (unless it’s salad/veggies). Choose a healthy portion of protein (grilled chicken, fish or meat) and leave the bun/tortilla behind. Choose nuts over chips and berries over sugary treats. Make catching up and visiting with family or friends the focus, rather than the food.
Alcohol
ALL forms of alcohol contain calories and some such as dark beers, sweet wines, and frozen drinks can be very high in carbs as well. Some tips to help keep things under control: Set a limit ahead of time and stick to it; dilute your alcoholic beverage with sparkling water (wine spritzer) or other non-caloric liquid (more diet soda/less liquor); stick to lighter beers for lower calories; drink lots of water; and steer clear of premade frozen drinks!
Farmer’s market and grocery stores are full of fresh produce. Keep healthy foods in your refrigerator to encourage wise choices. With extended daylight hours, you may get hungry before bedtime. If you need a little snack, make sure you have quality, nutrient- dense, low sugar foods on hand. Portion them out rather than eating from the container.
“At BMI of Texas, we understand that summer schedules can pose a challenge for healthy lifestyles. Our goal is to provide our patients with scientific information about nutrition, physical activity, sleep, stress, medications and surgical interventions all of which can be helpful when trying to achieve and maintain a healthy body weight. When patients come to BMI of Texas, on their own or by referral from their doctor, they can expect to learn all about the latest treatments available for obesity in a compassionate and guilt-free environment,” says Dr. Jennifer Seger, who heads up BMI of Texas’ comprehensive medical weight management program and is a Diplomate of the American Board of Obesity Medicine. “Weight loss can be extremely challenging, but it is absolutely possible with the right approach. At BMI of Texas, we provide extensive education and support as well as the full spectrum of safe and effective treatments for weight loss.”
Interested in learning more? BMI of Texas offers a unique, comprehensive program to help patients maintain their health and weight long-term, including access to registered dietitians and behavioral health specialists. The physicians and staff are dedicated to creating an enduring partnership with patients in order to ensure their long-term success by providing care in a supportive, compassionate, and guilt-free environment. BMI of Texas helps patients achieve their weight loss goals and improved health through various surgical procedures including gastric bypass, Obalon Balloon System, LAP-BAND, duodenal switch and gastric sleeve, as well as a comprehensive medical weight management program.
BMI of Texas weight loss surgeons Terive Duperier, MD, FACS, Richard Englehardt, MD, FACS, and Michael Seger, MD, FACS, have been recognized by San Antonio Scene in the magazine’s annual listing of the city’s top physicians. Dr. Jennifer Seger was recognized as a “Best of 2016” doctor in the Bariatric Medicine category. The BMI of Texas doctors have repeatedly been recognized by their peers dating back the awards’ inception in 2005.
About BMI of Texas:
Founded in 2008, the Bariatric Medical Institute of Texas is focused on helping patients achieve their long-term weight loss goals. More information on the practice can be found online at www.bmioftexas.com.