Newswise — For most people, summer is the season for wearing light clothing and enjoying the outdoors, but those who have gained weight over the winter are probably not eager to throw on a swimsuit or pair of shorts.
Thankfully, it's not too late to shed those extra pounds you've been battling since New Year's Day and keep them off.
"This time of year offers us a greater variety of healthy foods to choose from, which makes this an ideal time to lose weight and keep it off," says Megan Fendt, a registered dietitian at NewYork-Presbyterian Hospital/Columbia University Medical Center.
Michele Murphy, a registered dietitian at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, adds that "Every season offers us new ways to improve our diets and the summertime is no exception."
Megan Fendt and Michele Murphy offer the following tips to help trim the fat this summer:
•Take advantage of the warm weather to increase your exercise regimen. Play a game of Frisbee, volleyball or tennis; take long walks; or swim.
•Make seasonal vegetables the focus of your meal. Indulge in salads and steamed vegetables. Season vegetables with spices, lemon and balsamic vinegar, a little Parmesan cheese and low-fat dressings. Make these the largest items on your plate and add small portions of protein and/or starch.
•Grilling your food is a great way to add flavor while reducing fat and calories. Grilling meats allows some fat to drip off, which lowers fat and calorie content. Try wrapping fish or chicken in foil and add vegetables and seasonings to the grill.
•Satisfy your sweet tooth with fresh fruits. Bypass cakes, cookies and ice cream and opt for fresh berries, melons and even some of the more exotic fruits that are available instead. Fruit is fat-free, high in nutrients and fiber, and a natural energizer.
•Try "calorie banking." Cookouts with family and friends should not signal a diet disaster. By cutting back on your calories a week before special occasions, you can indulge a little more and enjoy yourself. However, try to restrict high-fat foods such as potato chips and mayonnaise-based salads.
•Stay away from empty calories. It is important to drink plenty of fluids during these warm summer months, but juice, whole milk, regular soda and alcoholic beverages are high-calorie drinks that you want to avoid. Alcoholic beverages contain empty calories and may stimulate your appetite. Instead, fill up on water, seltzer, juice diluted with seltzer, low-fat milk or iced tea.
NewYork-Presbyterian HospitalNewYork-Presbyterian Hospital, based in New York City, is the nation's largest not-for-profit, non-sectarian hospital, with 2,353 beds. The Hospital has more than 1 million inpatient and outpatient visits in a year, including more than 220,000 visits to its emergency departments — more than any other area hospital. NewYork-Presbyterian provides state-of-the-art inpatient, ambulatory and preventive care in all areas of medicine at five major centers: NewYork-Presbyterian Hospital/Weill Cornell Medical Center, NewYork-Presbyterian Hospital/Columbia University Medical Center, NewYork-Presbyterian Morgan Stanley Children's Hospital, NewYork-Presbyterian Hospital/The Allen Hospital and NewYork-Presbyterian Hospital/Westchester Division. One of the largest and most comprehensive health care institutions in the world, the Hospital is committed to excellence in patient care, research, education and community service. NewYork-Presbyterian is the #1 hospital in the New York metropolitan area and is consistently ranked among the best academic medical institutions in the nation, according to U.S.News & World Report. The Hospital has academic affiliations with two of the nation's leading medical colleges: Weill Cornell Medical College and Columbia University College of Physicians and Surgeons. For more information, visit www.nyp.org.
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