10 Ways to Slim Down This Summer

The official start to summer is today, which means that rocking a bikini or board shorts at the pool or beach is inevitable. If you feel like spring just passed you by and your best body is still hiding under the winter layers, it's time to get started. It's never too late to make changes. You know that losing weight means burning off more calories than you're taking in, but diet and exercise aren't the only factors to successful weight control. It's time to tweak some of your habits to move the scale in the right direction.

1. Get enough sleep. The hormones that control hunger and fullness get out of whack when you consistently sleep less than 7 hours a night, which lead to a higher calorie intake during the day (and night) and weight gain. Turn in earlier and catch more Zzzzzs. Start by going to sleep 15 minutes earlier every night this week. Next week, aim for 15 minutes earlier than this week.
2. Don't eat in front of the TV or computer. Tuning into the tube means you tune out the sensation of satisfaction. So, when the program is over, you still feel hungry and go back for more. Turn it off and concentrate on the taste, texture, appearance, and aroma of your meal. Eating with all of your senses will fill you up and leave you satisfied.
3. Listen to your gut. Pay attention to how full you feel and put down the fork when you're about 80% full. Don't forget that it takes 20 minutes for your brain to receive the "I'm full" signal from your stomach, so speed-eating makes it more likely that you'll go back for seconds. The Okinawans (one of the world's longest living people) have a cultural habit of calorie control, called hara hachi bu, which means eating only until you are 80% full.
4. Reconsider dining with a group. Research indicates that dining with 7 or more people can make you eat 96% more food.
5. Eat mini-meals. Spread your calories out evenly throughout the day, eating every 2-4 hours. This gives you a steady stream of energy and keeps your metabolism humming along. Every time you eat, you experience a small rise in your metabolism because of the digestion process. Plus, it prevents you from ever feeling so out-of-control hungry, which usually leads to poor food choices and too much food.
6. Salad—yes; Toppings—no. A salad for lunch sounds like a healthy choice, until you count all of the add-ons: dressing, cheese, croutons, crunchy noodles, bacon, caramelized nuts, dried fruit. Load up your salad with as many veggies as possible, plus some lean protein, and a splash of healthy fat (nuts, avocado or olive oil).
7. Don't join the clean plate club. If you go to a restaurant, you should leave 25-50% of your meal (take it home for tomorrow's lunch), as the average meal contains 1,000-1,200 calories. If you have to rationalize it another way, think of it as getting two meals for the price of one.
8. Use smaller plates and cups. Studies show that by downsizing your plates (9-10 inches instead of 12 in.), bowls, and cups (8 oz. instead of 16-20 oz.), you take less food and feel more satisfied because it looks like you have so much on there. Fool the eye and feel fuller.
9. Swap it. Simple swaps, like 1 cup plain nonfat yogurt instead of sour cream or mayo, will save you a lot of calories and artery-clogging saturated fat. More great recipe swaps can be found on many websites.
10. Forget family-style. Platters of food on the table is an open invitation for second and third helpings. Serve yourself in the kitchen and then go eat at the table. If the extra food is out of sight, then it's out of mind.

Erin Macdonald, R.D. is a Nutrition, Fitness, and Wellness Coach in Rancho Santa Margarita. You can find more great information and recipes at www.ErinMacdonaldRD.com and www.URockGirl.com