10 Registered Dietitian-Approved Weight Loss Tips for Summer

By Lizzie Streit, MS, RDN, LD

While many people associate summer with eating lighter and exercising more, this laid-back season can also derail routines and make it harder to reach weight loss goals. Longer days, travel, and impromptu backyard cookouts and drinks can lead to mindless snacking, skipping meals, and inconsistent sleep.

On the flip side, it's easier to find fresh produce, fit in outdoor movement, and relieve stress during the warmer months. If you're interested in taking advantage of summer to support healthy habits, keep reading for 10 dietitian-approved weight loss tips. When combined with Healthy For Life Meals, these strategies will help you feel great this season.

1 – Hydrate before meals.

Spending time outside in the summer can easily dehydrate you more than you might realize, and thirst can sometimes feel like hunger. To avoid overeating when you might just need water, try having eight to 16 ounces of water 20 to 30 minutes before meals. If a plain glass of water doesn't seem appealing, add lemon, cucumber, fresh herbs, or berries or sub sparkling water.

Staying on top of hydration will make you less likely to overeat at meals. Plus, you may end up skipping unnecessary snacks or treats that add extra calories to your daily intake.

2 – Add one to two cups of produce to every plate.

Fresh produce, especially non-starchy vegetables, has a high water content and provides fiber, vitamins, and minerals without dramatically increasing calories. The simple habit of adding one to two cups of produce to every meal can make you feel fuller and prevent cravings for snacks or desserts.

Summer is also one of the best times to enjoy fruits and vegetables. Choose from zucchini, tomatoes, eggplant, sweet corn, green beans, and leafy greens for a veggie boost. Fruit, such as peaches, cantaloupe, and berries, is also an excellent addition to meals. Be sure to pair it with a source of protein and/or healthy fat for a more balanced meal or snack.

3 – Prioritize 20 to 30 grams of protein per meal.

If you're trying to lose weight, prioritizing protein is especially important. Protein is known for boosting satiety, preserving muscle, and stabilizing blood sugars. Many summer snacks tend to be heavy in carbohydrates, but there are ample opportunities to enjoy protein if you make it a focus.

The best way to ensure you get enough protein is to spread out your intake throughout the day. Most people need approximately 20 to 30 grams of protein per meal. For reference, three ounces of grilled chicken breast (skinless and boneless) has about 25 grams of protein.

Summery, protein-packed meals to enjoy in your 1200 calorie meal plan include tomato frittatas, grilled chicken salads, salmon tacos, hamburgers, and veggie and chicken skewers. Greek yogurt or cottage cheese parfaits are tasty options to eat in lieu of carb-heavy desserts. Our chef-prepared meals are built to deliver exactly this — 20–30g of protein per meal on average, no tracking or planning required. (See this week's menu)

4 – Walk after eating to stabilize blood sugars.

You don't need intense workout classes to get high blood sugar under control. Walking is one of the easiest and best ways to stabilize blood sugars, and best of all, it's accessible and free. Even walks as short as 5 to 15 minutes after meals can make a difference, in addition to supporting digestion and preventing sluggishness.

To make this habit a reality, start by adding an evening walk after dinner or encouraging your family to go out together.

5 – Use summer produce for volume eating.

Volume eating is an easy technique to support weight loss that involves focusing on foods that lead to fullness for fewer calories. Summer presents a great opportunity to work on this strategy, thanks to an abundance of in-season fruits and vegetables that are naturally low in calories.

Some delicious options to add to meals for volume include watermelon, cucumbers, zucchini noodles (try in place of pasta!), cold soups (gazpachos) made from tomatoes, romaine lettuce, grilled vegetables, green beans, and fresh berries.

6 – Build smart summer snacks.

Summer may not be complete without roasting marshmallows over a campfire or visiting your favorite ice cream shop, but getting carried away with these seasonal treats won't help your weight loss goals. Plus, get-togethers and cookouts often include ultra-processed snacks that are easy to overeat.

For more balanced summer snacks, pair foods with fiber and protein together. Try berries and Greek yogurt, bell peppers and hummus, carrot sticks and guacamole, or Greek yogurt and fruit popsicles.

7 – Manage alcohol without derailing progress.

Having a beer or glass of wine with friends on a patio is an enjoyable part of summer for many people, but it can become an easy way to overdo your alcohol intake. Summer drinking can quietly increase calorie intake in addition to lowering inhibition around food choices and disrupting sleep.

While you don't need to completely avoid social drinking if you enjoy it, striking a balance will help you stay on track with your weight loss. Consider limiting your intake to one drink, alternating alcoholic drinks with water, avoiding sugary mixers, and making sure to eat before drinking.

8 – Be mindful if you're on a GLP-1 medication.

Taking a GLP-1 may cause reduced appetite, nausea, and other gastrointestinal side effects, which in turn can lead to inadequate protein or calorie intake and/or dehydration. It's especially important to prioritize hydration and healthy foods if you're on one of these medications in the summer.

Sip on fluids throughout the day to avoid feeling too full. Eat smaller portions with protein-rich foods instead of large meals with greasy or heavy summer foods. Smoothies, yogurt bowls, and grilled meats and vegetables are tasty options that support adequate nutrition without worsening GI symptoms for those on GLP-1s. Our meals are specifically portioned for GLP-1 users — smaller, protein-forward, and nutritionally balanced so you stay nourished even when appetite is low. (Explore our GLP-1-friendly menu )

9 – Don't overlook sleep and sunlight.

Food is of course one of the most important aspects of weight loss, but getting enough sleep and spending time in the sun shouldn't be overlooked. Poor sleep can increase cravings, while not getting enough time outside affects your natural circadian rhythm and can ultimately lead to even worse sleep.

Take advantage of ample sunshine in the summer by getting outside early in the day and maintaining consistent sleep and wake times. More opportunities to socialize may disrupt sleep schedules and lead to late-night eating, but you can reduce these disruptions by prioritizing sunlight and sleep on most other days.

10 – Focus on consistency, not perfection, with our help.

At the end of the day, food is a big part of the joy that this season brings. You don't need to follow a perfect diet that restricts your favorite foods, even if you're trying to lose weight this summer. Instead, focus on consistent, healthy habits while leaving room for treats from time to time and enjoying BBQs and vacations without the fear of ruining progress.

Aim for balanced meals as often as possible and keep healthy options available. If you're ready to make healthy eating easier this summer, our freshly prepared, chef-made meals take the guesswork out of eating well — portioned, built to RDN guidelines, and delivered to your door. (See this week's menu and place your order).