As the summer unfolds, many of us become more conscious of our eating habits and overall wellness. In this article, I will share my personal summer diet and the healthy habits I have adopted to maintain my figure while still enjoying delicious food.
Meal Choices
One of the first things to do when establishing your summer diet and healthy habits is to research and prepare recipes that you will enjoy cooking and eating in the process. This is why I asked my AI assistant to create a diet for me that will be both nutritious and great for weight loss. Once I got the plan I checked for delicious recipes on social media. So here’s an example of what I eat to lose or maintain weight during the summer:
- Breakfast: Overnight Oats
Start your day with a refreshing and nutritious bowl of overnight oats. I prefer using flavor-infused yogurt and topping it with fresh fruits, such as berries, banana slices, or diced mango. This combination of flavors makes for a tasty and satisfying meal that will fuel your body throughout the morning.
Before mastering my overnight oats recipe I watched a lot of videos on TikTok and I noticed one thing in all of them which I absolutely hated. Why is everyone putting peanut butter, syrup, or any kind of sweetener in their oats? I thought they were supposed to be healthy and with fewer calories.
This is why in my oats you’ll only find a tiny sip of milk (optional), a few spoons of yogurt (plain or flavored), choose the healthiest one you can buy and some fresh fruits on top. If you have frozen fruits you can add them too and by the morning they will be nice and soft and ready to eat.
If my fruits are mainly berries they might make the overall taste a bit sour combined with the yogurt so I might add a tiny bit of honey but honey is extremely healthy so a little drizzle won’t increase the calorie count much.
- Lunch: Big Salads
For lunch, I opt for a large, nutrient-dense salad filled with various greens, lean proteins, and vegetables. Some of my favourite additions include grilled chicken, avocado, cherry tomatoes, cucumber, and a light dressing made with olive oil, lemon juice, and a touch of Dijon mustard. These salads are both filling and delicious.
However, if I am very hungry and haven’t prepped anything in advance, I would make a quick Greek salad with tomatoes, cucumber, olives, onions (if I am not going out that day), and a bit of feta cheese.
- Dinner: Air Fryer Chicken Wrap
My go-to dinner option is a healthy and satisfying chicken wrap made with chicken cooked in the air fryer. I prepare the chicken with a blend of herbs and spices for extra flavor, then wrap it in a whole-grain tortilla with lettuce, bell peppers, and a dollop of Greek yogurt with garlic (aka garlic sauce). The air fryer ensures the chicken is crispy and low in fat, making it a perfect summer meal.
I love reading about the healthy qualities of different veggie groups and incorporating them into my diet. The more you educate yourself about food the healthier and richer your diet gets without having to compromise on flavour.
Healthy Habits
- Morning Stomach Vacuums
Each morning, I practice stomach vacuums: an exercise that engages your transverse abdominal muscles, strengthening your core and helping you maintain a toned midsection. To perform this exercise, simply exhale and pull your belly button in toward your spine, holding for 10-20 seconds, then release and repeat.
- Lemon Water Instead of Coffee
I start my day with a glass of warm lemon water instead of coffee to promote hydration and aid digestion. This simple switch can help kickstart your metabolism and reduce caffeine dependence. However, if I do crave a coffee, I enjoy it plain without added creams or sugars.
- Daily Walking and Home Workouts
Regular exercise is essential to maintaining a healthy body and mind. I make it a priority to go for a brisk walk every day, and I complement this with simple home workouts such as yoga, Pilates, or bodyweight exercises. These activities help keep me toned and energized throughout the summer. I aim to do a minimum of 10K steps a day but anything over 5K is good.
- Monitoring Weight with Daily Weigh-Ins
While it’s important not to become fixated on the number on the scale, weighing myself daily allows me to stay in tune with my body and notice any significant changes that may require adjustments to my diet or exercise routine. Remember, your weight doesn’t define you: it’s just one piece of information to help guide your wellness journey.
In conclusion, a healthy summer lifestyle is all about making mindful food choices and adopting habits that support your physical and mental well-being. By incorporating overnight oats, big salads, and air fryer chicken wraps into your diet, and embracing practices like stomach vacuums, lemon water, and regular exercise, you can enjoy a fit and fabulous summer season.
