You’re not alone, many people find it harder to stay focused on their healthy eating goals once the warmer weather hits.

Summer is a time of carefree days, barbeques, patios, and lazing by the water or in the backyard. For many, it can also be full of social situations that involve eating and drinking more often than normal. So, it can be more difficult during the summer to stay on track with your weight loss goals.  However, it is not impossible.  You can continue to work toward your weight loss goals without missing out on the pleasure of enjoying these special occasions.  Simply use common sense and moderation.  Change your attitude about food and find ways to fit in smaller portions of your favourite foods, as opposed to trying to avoid them.

Here are some tips:

• Tune into your hunger.  When people are distracted, in the company of others, or when food is in abundance, they tend to eat more.  By recognizing your hunger cues and eating only until you are comfortably full, you can prevent yourself from overeating.
• Know your portions.  Have smaller amounts of higher fat, higher calorie foods such as creamy potato and pasta salads, desserts, chips, and dips.  Instead, fill up on lower calorie, higher fibre foods such as vegetables and fruit.  Remember that dips and dressings are often full of calories. Instead, choose lower fat, lower calorie options, or simply have less.
• Eat breakfast daily.  Breakfast provides fuel to start the day and may prevent overeating later in the day.  Choose a higher fibre breakfast with at least three of the four food groups such as whole grain cereal, skim milk, and fruit.
• Use common sense.  Enjoy all foods, but don’t overdo it.  Include regular meals and snacks so that you won’t be tempted to overeat.  If you let yourself get too hungry, you may crave less healthy choices. 
• Stay Active.  Physical activity is the key to effective weight management. Include some form of physical activity every day and  aim for a minimum of 30 minutes. Try to build active fun into your social event as well.
• Stay hydrated.  Drinking plenty of water is important in warmer weather. On the other hand, alcohol can dehydrate you. Also, alcohol does not provide any nutrients, but it does provide plenty of calories. As a result, too much can contribute to weight gain.  Choose non-alcoholic, low calorie drinks more often. If you do drink, drink sensibly - a maximum of 2 drinks a day (1 drink = 5 oz wine, 12 oz beer, 1 ½ oz hard liquor).

Written by Heather Stiles, RD as published in the Windsor Star, June 2007.