Newswise — Summertime. Corn on the cob dripping with butter. Hot dogs and cheeseburgers hot off the barbecue grill. The telltale music signaling the ice cream man. Craft beer and fruity cocktails. Indulgent vacations. With an increase in gatherings with friends and family and special seasonal foods, is it possible to maintain or even lose weight in the summertime?

“It is absolutely possible to enjoy the summer and not get carried away by the man high-calorie, tempting treats,” says Allison Grupski, PhD, psychologist at the Loyola Center for Metabolic Surgery & Bariatric Health. “Taking time to prepare and be mindful of your choices is key. Summer is a terrific time to enjoy fresh fruits, grill vegetables, lean meat or fish and enjoy active time outdoors.” Dr. Grupski regularly counsels weight-loss patients at Loyola and is certified in bariatrics, or weight-loss medicine.

Here are tips from Dr. Grupski on how you can experience summer at its best without racking up extra inches:

Attending parties and gatheringsBe prepared. Avoid skipping breakfast or lunch to “save up” for special appetizers, drinks and dessert. If you arrive to a party famished, you are likely to eat more. You also may choose foods that are higher in calories than you would have had you shown up with your appetite under control. Eat a low-fat snack that contains protein before the dining occasion to curb your appetite and your impulses.

Plan ahead. Before you arrive at the event, decide what types of food you will eat and what foods you will avoid. Once you are at the party, take a visual inventory of the food options to see what fits into your plan before you begin to serve yourself. And bring a fresh fruit or veggie dish to share.

Wait for the crowd. There is often a mad rush to the table or buffet line once food is served; many people experience a mild increase in anxiety at this time. Consider talking with other guests and waiting to serve yourself. This will allow you to take your time and approach choosing your food in a relaxed way.

Control your environment. After you have finished your planned meal and feel satisfied, use some of the following strategies to prevent continued eating: 1) discard your plate and utensils or cover them with a napkin if you are seated at a table, 2) engage in conversation in a location away from the food, 3) offer to help clean up, 4) play with any children present or invite another guest to take a quick walk outside, or 5) help yourself to a beverage as a signal that you are finished eating (e.g., flavored water, unsweetened iced tea, a cup of coffee/tea).

When you are the chefAvoid nibbling. Be mindful of the tendency to sample while you cook. Eating planned meals through the day (e.g., breakfast and lunch) can help prevent mindless snacking when you are cooking.

Plan healthy options. Grilled skinless chicken breasts or fish, steamed fresh vegetables, crisp salads and sliced fresh fruit all are popular summer foods that are lower in calories and high in nutrition.

Dealing with leftovers. Purchase cheap plastic containers that your guests can fill with leftovers to take home. Freeze any remaining food to reduce the tendency to snack mindlessly. If you have leftovers that are especially tempting to you (i.e. food that leads you to feel loss of control), bring them to work, to a neighbor, or consider throwing them away.

General trouble-shooting Beware of liquid calories. To many, a cold beer, chilled glass of wine or icy soda says summer. These drinks are high in calories, go down very easily, and don’t do much to satiate hunger or provide nutrition.

Plan alternative coping strategies. Write down a list of active things you can do when you feel bored, frustrated, lonely, depressed or any way that leads to craving certain foods. Examples include taking a walk, riding your bike, gardening, or sitting on the deck and reading a book or enjoying music. Keep the list taped to your refrigerator.

Be realistic. Trying to lose weight while on vacation or at a summer family reunion can be a self-defeating goal, leading to frustration and negative emotions (which often leads to overeating). Instead strive to maintain your weight.

Enjoy yourself. Forget the all-or-nothing mindset. If you try to completely avoid your favorite summer foods, you might end up thinking about them more and ultimately overeating. Instead, plan to have your favorite treats at a time when you are not overly hungry. Choose a reasonable portion and take your time enjoying each bite.