How to Adjust Your Diet for Warmer Weather and Maximize Weight Loss Benefits


In general, no one diet fits all, and it is a mistake to adhere to one particular diet just because a certain percentage of dieters achieve one desired result or another. Individuals are different and react differently to foods, not to mention their desired results and goals. Activity level, stress, season, day of the week and many other variables play a role in choice of diet. That said, there are some general guidelines that are at least a good starting point from which to try to achieve your goals.

How to Adjust Your Diet for Warmer Weather and Maximize Weight Loss Benefits

In Spring, you spend lots of time and energy preparing for summer. Everyone wants to look good and feel sensational at those summer barbecues and pool parties. But once the summer hits, how can you adjust your diet and habits for maximum summer weight loss?

Read on for the most helpful tips and tricks to head into fall wearing even fewer pounds than you came into summer with.


Seasonal Warmer Weather Produce

Nowadays, you can eat summer fruits in winter and fall veggies in the spring. Farming and refrigeration have come a long way. But, our ancestors were only ever able to eat seasonal produce. And they only had access to those foods during the appropriate season. 

Summer fruits and veggies happen to be among the healthiest foods out there. The next time you make your rounds at your local farmers market, try and pick up some of these amazing summer foods:

  • Arugula

  • Avocados

  • Beets

  • Berries

  • Chard

  • Cherries

  • Chile Peppers

  • Corn

  • Cucumbers

  • Eggplant

  • Figs

  • Green Beans

  • Herbs

  • Melons

  • Salad Greens

  • Spinach

  • Squash

  • Sweet Peppers

  • Tomatillos

  • Tomatoes

  • Watermelon

Warmer Weather Food Benefits

Governmental ( guidelines as well as most grandmother recommendations  support the notion that at least one-half your plate should be covered by seasonal and multi-colored vegetables and occasional fruits. Why? Because fruits and veggies are chock-full of …

  • Vitamins

  • Minerals 

  • Phytochemicals

  • Antioxidants

  • Protective compounds

  • Dietary fiber 

  • Water (see below)

Furthermore, better dietary fiber consumption relates to lower risk of heart health issues. Better dietary fiber intake can help with weight issues, too. 1

Plan Your Warmer Weather Meals in Advance

Believe it or not, planning your meals can make a pretty good impact on your health. In a recent study, meal planning was related to a healthier diet overall and less obesity. 

Make the decision that you’re going to prepare healthy foods in advance. Then when the time comes to cook and eat… the chances are higher that you’ll stick to your plan.

In the aforementioned study, individuals who pre-planned meals enjoyed better dietary quality. What does that mean? Well, they were able to better adhere to nutritional guidelines. And they actually experienced more variety within their diets. 2

Hydrate. Hydrate. Hydrate.

Is that coming in loud and clear? Recent studies show that drinking ample water may actually support weight loss efforts, and not drinking enough can hinder those efforts. 3 If you get enough water — about four-to-six cups a day — you’ll be able to reap some of water’s benefits.

  • Transport nutrients and oxygen throughout your cells

  • Flush bad bacteria from your bladder

  • Support digestive processes

  • Reduce constipation

  • Regulate better blood pressure

  • Assist heart health issues

  • Help with joint comfort

Of course, how much water your body needs will vary from person to person. But it’s a good idea to take a water bottle with you when you leave for the day. This way you can fill up wherever you go. If you’re quenching your thirst regularly, you’re actually feeling hungry less often! How’s that for helping you limit your calorie intake?


Get Out There and Work It Out

Finally, it’s time to take advantage of summer weather. Summer is the time to be outside. Go for a long walk, swim, or take an outdoor yoga course. Find a lake and go paddle-boating. Opt for activity every chance you get. 

You don’t have to belong to the gym to get your heart rate up. You can choose to walk to dinner or coffee date instead of driving. Take your bike for a ride. Do whatever you can to up your exercise game during the summer months. 

Final Tips to Maximize the Warmer Weather for Weight Loss

In the end, you want to take the time to enjoy finding ways to slim down during the hotter summer months. Take it slow when you’re eating. Try and share a meal with your friends when you go to lunch or dinner.

Stock your fridge with in-season fruits and veggies. This way you always have a healthy summer snack at the ready.

And try to find time to raise your heart rate for a little bit each day. You’ll head into sweater weather happier, healthier, and ready for next year’s pool party season.


Guest Contributor