Summer is here in Hawaii and everyone is wanting to get their body in the best shape possible for the beach. Of course in reality, there are no shortcuts. Hard work, consistency, health-conscious eating habits, physical activity, hydration, and recovery are just a few things that go into losing and maintaining weight and looking and feeling your best.
I know, I know, everyone wants those six-pack abs, but some people do have a genetic advantage! Life is not fair...So I would say your best bet is to maintain a positive outlook on life and to keep working on your healthy habits, and the rest will follow in time. However, here are a few tips for the summer to help you on your path to the “new” you!
1. Monitor the alcohol intake. Everyone reacts differently to alcohol based on a variety of factors. Alcohol does not provide any nutritional value; instead, it provides energy due to its high Calorie content. For example:
- A shot of whiskey, rum, vodka, or gin = ~100 Calories.
- A 12-ounce can of beer and 6-ounce glass of wine = ~150 Calories
- A 12-ounce wine cooler = ~250 Calories.
- Mixed drinks are packed with sugar and loaded with Calories. A margarita can easily set you back 850 Calories and a Piña Colada can contain up to 650 Calories!
- Not only does alcohol provides “empty” Calories, but it enhances your appetite and therefore increases your food intake. Alcohol + the hot sun = dehydrated disaster. If you are spending time at the beach, make sure you stay hydrated and use sun protection. Alternate your alcoholic beverage with water, or just stick with water. Lower alcohol drinks like kombucha and session beers are also some alternatives if cutting out alcohol altogether is unrealistic.
2. Increase physical activity.
Why stay indoors when the sun is shining? Go for a hike, a swim, a run, or a workout with friends. Physical activity gets your metabolism going and boosts your mood. Your body will utilize carbohydrates and fat for energy, while working to normalize your core body temperature through sweating, respiration, etc. When working out for more than a hour in the sun, make sure you rehydrate with water plus the minerals you lost through sweating. Check out ATH’s Lytes
- Tip: Hydrate consistency throughout the day and watch out for overeating after physical activity.
3. Choose healthy snacks.
It’s a hot day and a scoop of ice cream or a cup of shaved ice sounds so perfect! Well, maybe every now and then, but let’s not make it a habit. Instead, seek out those summer fruits (mango, papaya, pineapple, lychee, starfruit, dragon fruit, lilikoi, or watermelon) and refreshing veggies (celery, cucumber, bell peppers, tomatoes) with a yogurt dip for a sweet, summer snack by the pool/beach. Or, if you’re going for a hike, take an ATH Bar
or make your own protein power balls (see recipe
) for the road.
With these three tips in mind, soak up the sun and get outside to enjoy the beautiful summer weather (especially if you reside in Hawaii)!