Contrary to what you might think, weight gain is more likely in summer than in winter. Experts say summer can be a time when people gain weight due to food choices and the abundance of festive and friendly gatherings. Grilled foods, ice cream, chips, and other snack foods are the main culprits. They recommend watching your diet and bringing healthy, prepackaged meals with you to festive occasions. Eating fresh fruit is a better option than some other more typical summer foods.
In fact, a study published in 2016 reports that even young children tend to gain more weight during the summer months rather than the fall and winter months when they start school. This study examined the prevalence of obesity in more than 18,000 children from kindergarten entry in 2010 to the end of 2013. According to experts, gaining weight during the summer months is common for people of all ages.
There are many possible reasons for weight gain in the summer
– sweet summer drinks
– summer barbecues
– Graduation and wedding parties
– the culinary temptations on holiday
– Decrease in regular physical activity due to participation in a larger number of events.
Many people attend weddings and family reunions during the summer. These events usually involve a lot of food and drink with high sugar and alcohol content. At these gatherings, it’s easy to get into “celebration mode” and consume higher-calorie foods and drinks than on a normal day.
Holidays in the summer months are a time to say, “I’m on vacation and I can eat and drink whatever I want.” Now don’t get me wrong, the holidays are a great time to relax, have fun and eat good food. But it’s also important to find a balance between eating and drinking and physical activity.
Hidden Calories in Food and Drinks
Watch your alcohol consumption and, even if you don’t drink, watch out for sodas and fruit juices. Instead of indulging in high-calorie drinks, consider bringing unsweetened teas and natural-flavored water, or even plain water with cucumber. Longer days also mean eating and drinking more at social gatherings. These social gatherings typically serve “junk food and alcohol,” or more “benign” foods that don’t seem unhealthy but contribute to weight gain quickly. Reducing physical activity due to the distraction of parties and gatherings also contributes to weight gain. Eating more and exercising less leads to possible weight gain.
Particular attention should be paid to the foods used in cooking and grilling:
– Meat with a high fat content on the grill
– Potato salad, but also mayonnaise-based salads
– High-fat “toppings” on salads
– Chips with too much guacamole.
Portion size matters
While it’s hard to imagine that a chip with “too much guacamole” could be a problem, tell yourself that avocado, while a “healthy” fat, still makes you fat if eaten in excess. Portion size is important when trying to avoid or manage summer weight gain.
When we stand in front of a dining table, it is often difficult to estimate how many chips we have taken. It’s best to grab a plate when you’re at a buffet and pay attention not only to your portion sizes, but also to the mix of food groups you have.
what is your goal?
The important first step in losing weight this summer is to stop focusing on “weight loss” (aka the number on the scale). Sometimes just focusing on weight loss can lead to an unhealthy dietary restriction and set a person down the path to an eating disorder. Try to think about your eating habits/food choices. Be curious about when you eat, what you eat, and why you eat.
Bring your own food
For your next meeting or day at the beach, experts suggest bringing your own “healthier” foods to enjoy and share. Quickly preparing meals early in the week will also help you stick to proper nutrition and meet your health goals.
Here are some examples :
Have freshly cut vegetables and fruit ready to store in storage bags or small containers.
Eat protein bars that are high in protein and low in sugar.
Load up on bulky veggies like kale and add protein like chicken or fish.
Start the day with oatmeal that you make at home. Fiber keeps you full for hours. Top them off with blueberries or your favorite fruit.
Keep hard-boiled eggs handy. They are a healthy nutritional and calorie choice.
Experiment with new recipes that call for a variety of colorful produce. Make sure the recipes include a healthy source of protein (chicken breasts, chickpeas, quinoa) and a source of fat (avocado, chia seeds, olive oil). Not only can these dishes be delicious, they can also be filling and healthy.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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