The perfect time to reset your health goals and embrace a fresh approach to your health wellness or Weight Loss Dietitian in summer. Now, you may ask why summers are the perfect time to reevaluate health goals. The answer is quite simple, as the temperature rises and summer sets in, it brings an abundance of seasonal fruits and vegetables with more possibilities for outdoor physical activity.
Despite these benefits, the warmer months also bring drawbacks such as dehydration, exhaustion, heat-related ailments, and disturbed eating patterns due to social events, vacations, or maybe heat. To help you navigate the season of summer, Dirt Mantra by Dt. Monika Manchanda has put together professional advice backed by tips by a weight loss dietitian.
Some healthy tips by weight loss dietitians include:
- Start Your Day Light and Hydrated
Summer mornings are ideal for boosting your metabolism. Start your day by drinking a glass of lukewarm water with mint or lemon in it. This will gently stimulate your digestive system and help flush out toxins. According to Diet Mantra by Dt. Monika, a light rick breakfast rich in fiber, protein, and hydration is essential. Smoothies made from seasonal fruits like watermelon, muskmelon, and papaya paired with a protein source like Greek yogurt or a spoonful of chia seeds will also be beneficial.
- Eat Seasonal and Local Produce
Nature matches its products according to seasonal needs. Summer fruits and vegetables like cucumbers, gourds, tomatoes, and berries are some produce that are high in water content, antioxidants, and vital vitamins. Diet Mantra suggests including raw salads, vegetables that are lightly steamed, and fruit bowls in your daily meals. These will help you balance your diet and maintain your weight as they do not provide any excess calories. You can also use herbs like mint, basil, and coriander generously to boost the flavor of your meal.
- Portion Control Over Elimination
One of the key tips by weight loss dietitians is to practice moderation rather than elimination. You don’t have to suppress your cravings. For example: craving mangoes or something sweet? Feel free to have these, just be mindful of portions. Summertime treats are enjoyable as long as they are balanced with the rest of the day’s meals. Use a smaller plate to fool your brain into feeling full with less food.
- Hydration is Your Superpower
With the rising temperature, hydration is non-negotiable. It is very important to stay hydrated as dehydration can lead to fatigue, cravings, and overeating. It is recommended to drink 8 to 10 glasses of water per day. You can also vary it up with fresh vegetable juices such as cucumber, lemon, coconut water, and mint-orange infused drinks. Try to avoid sugary sodas and excessive caffeine as they tend to dehydrate instead, keep a 1-litre water bottle near you and aim to refill it at least twice a day.
- Intake Light and Frequent Meals
Having heavy meals can make you feel lethargic, especially in summer. Aim for 4-5 smaller and lighter meals instead of having 3 large meals. According to tips by weight loss dietitian, Dt. Monika, this meal pattern reduces unnecessary cravings, maintains metabolism, and helps control blood sugar. A sample meal plan would look like this:
- 8 AM: Detox water + light breakfast
- 11 AM: Any seasonal fruit
- 1:30 PM: Lunch (2 chapatis + any dal + seasonal sabzi + salad)
- 4 PM: A handful of nuts with buttermilk
- 7 PM: Early dinner (grilled paneer/tofu + sauteed vegetables)
- Don’t Skip Your Workout Routine
Summer mornings are bright and breezy which is ideal for walking, jogging, or yoga sessions. Exercising in the early hours prevents exhaustion from the heat and keeps your energy levels up all day. You should engage in physical activity five days a week for at least 30 to 45 minutes. At-home workouts are as beneficial as outdoor exercises. Refuel yourself with a protein-rich snack, such as boiled eggs or a whey protein smoothie post-workout.
- Mind Your Salt and Sugar Intake
You can feel bloated from more salt intake as salt retains water, especially in the summer when your body is already under the stress of heat. However, sugar can raise your insulin levels, resulting in fat storage. Diet Mantra suggests cutting down processed foods, bakery items, sauces, and sugary drinks. Use natural sweeteners like jaggery instead. You can also munch on roasted makhana, cucumber sticks with hummus, or a fruit-nut trail mix as your go-to snack options.
- Sleep and Stress
The most underappreciated wellness pillars. Even though summer days are longer, you shouldn’t compromise on your sleep. Irregular sleep and high stress can lead to bad food choices and obesity. Maintaining consistent sleep, and indulging in stress-reducing activities like journaling, meditation, or light reading are some tips by weight loss dietitian Dt. Monika Manchanda. To improve your sleep quality, try avoiding screen time 30 minutes before bedtime.
Why Consider These Tips by Weight Loss Dietitian Dt. Monika?
Diet Mantra by Dt. Monika is the best dietitian in Delhi as they believe in personalized nutrition and wellness. Her philosophy is not about starving or too restrictive diets but rather about balanced living, even in the warmer months of summer. Whether your goal is weight loss, better digestion, improved energy, or overall wellness, following tips by weight loss dietitian can help you make the most of the season.
Conclusion
The season of summer is a great opportunity to rebalance your health. With the availability of fresh produce, longer days, and more sunlight, it’s easier to stay active, eat light, and follow proper hydration. Listening to your body’s needs and staying consistent are two things that can help to live a healthy life. With these tips by weight loss dietitian Dt. Monika, you can aim for a healthier, more energetic, and more confident version of yourself.
Want a customized summer diet plan?
Contact us at https://dietmantrabymonika.in/ for professional tips by weight loss dietitian and start your journey to a healthier life!
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