Maintaining Your Weight Loss Journey throughout the Summer


When it comes to maintaining your weight loss journey through those difficult summer months, remember to include sensible eating and exercise! Whether you’re nourishing your body with delicious fresh, light, and hydrating foods or walking with a friend in your neighborhood, sustaining your weight loss and achieving your goals is possible! Here are eight tips for sensible eating and exercise this summer season.

Eat Seasonal Fruits and Veggies

Summer is a great time to enjoy a variety of seasonal fruits and vegetables. Packed with essential vitamins, minerals, and antioxidants, fruits and veggies are a great option for a snack or side dish. Choose refreshing options like: 

  • Watermelon
  • Berries
  • Cucumbers
  • Tomatoes
  • Leafy greens
  • Citrus fruits
  • Peaches

Grilling and Salads

Take advantage of the nice weather by grilling your meals. Grilling adds flavor to vegetables, lean meats, and fish without adding excess calories. Additionally, salads can be a great way to enjoy a variety of colorful veggies, lean proteins, and healthy fats.

Grilled shrimp kabobs

Mindful snacking

Choose healthier snack options like fresh fruit with Greek yogurt, cut-up vegetables with hummus, nuts, or homemade popsicles using natural ingredients. These snacks can help keep you satisfied without excessive calories.

Drink, Drink, Drink!

It is very important to drink lots of water to stay healthy and hydrated. This is true on a daily basis but especially true when it’s hot, humid, and muggy outside to keep from overheating or becoming dehydrated. If you are not a “water-lover” here are some good alternatives:

  • Drink flavored water that doesn’t contain sugar or use water flavor additives.
  • Eat fruits and vegetables that contain lots of water. Think watermelon!
  • Infuse your water with fruit for a natural and fun way to add flavor. 


Watch Portion Sizes

For many of us, portion size is a constant, internal struggle. With the addition of summer holidays and cookouts, it can become even harder to watch your portion sizes. However enticing it is to cram your plate or bowl with summer goodies, try your best to be mindful of your serving size. Try eating more small meals throughout the day. This trick can prevent snacking while maintaining your energy levels. It can also prevent overeating. 


Oftentimes, the summer months provide us with fantastic weather which can be great for exercise like walking, hiking, washing the car, biking, golfing, and more. However, sometimes the weather gets too hot so exercising inside is necessary. Here are some options for exercising in the comfort of your home:

  • Watch an exercise video.
  • Walk laps around the house.
  • Walk up and down the stairs.
  • Meditate or stretch to relax your mind and body. 

Playing golf

Work & Play

Do you have a green thumb? If you love fresh vegetables, try growing some of your favorites so that you can enjoy them all summer. Planting and maintaining a garden provides you not only with delicious and nutritious options but also the ability to get fresh air and light exercise. It’s the perfect combination of work & play!

Vegetable garden

Partner Up

It is always easier to do harder things with someone else who is in the thick of it with you. Invite a family member or friend to avoid the summer temptations with you. Additionally, working out with a partner will increase the likelihood that you will participate in it more. The social, emotional, mental, and physical benefits of exercising with a friend or family member are tremendous.

Choosing a bariatric proram

Contact Us

Remember, sensible eating and exercise is about finding a balance and enjoying the summer while nourishing your body with wholesome foods and activity. If you have any questions about Bariatric Weight Loss Centers, be sure to contact us and let us know! We look forward to helping you achieve your goals!