9 Ways to Keep Your Appetite in Check This Summer

Summer is the season for relaxation andspending more time outdoors, whether it’s unwinding at the pool or beach orgoing for a walk in a park。For many people, summer meanstaking vacation并可能放松围绕您吃的东西的规则。但overindulging at any time of yearisn’t good for you, whether you’re hitting the ice cream stand all summer or snacking on Christmas cookies throughout December.

Here’s how to enjoy the flavors and food-centric activities of the season whilestaying on track with your health goals:

“Thirst can sometimes bemasked as hunger,” says Caroline Passerrello, RD, an adjunct instructor in the dietitian nutritionist program at the University of Pittsburgh School of Health and Rehabilitation Sciences. Make sure you’resipping water regularly整天。尝试tracking your fluid intakewith an app likemyfitnesspal和keep a water bottle on-hand。“Opt for plain or天然风味无卡路里的水” Passerrello说。

Fill your plate with营养密集的选择, so you’ll feel less hungry at the end of your meal. This tactic may keep you from feeling the need to have dessert (or give into其他渴望) regularly.

“Focus on plenty of高质量蛋白质和fiber, such aseggs或用非淀粉蔬菜的瘦肉，以限制过度沉迷于更少的填充物，更多加工食品,” says Michelle Hoeing Bauche, RD, a clinical dietitian at the University of Missouri Health Care’s Missouri Bariatric Services.

Someresearchhas shown people naturally have less of an appetite during hot summer months. “When the temperature is very warm, heat loss is impeded and with that, a decrease in appetite is often seen in an effort to regulate our body temperature — that is, cool it down,” explains Bauche. That’s why it’s important to pay attention tohow hungry you feelbefore eating. You want to确保您不在， 哪个防止体重减轻万博彩票下载安卓狗万体育买球。What’s more,going too long without eating可以让您感到饥饿（并且更可能暴饮暴食) later.

如果您在夏季提高运动水平（请考虑远足和swims), you’ll burn more calories than usual and may need to eat more. But be honest with yourself about whether your chosen activity really warrants a calorie boost.

“一小撮在海滩上漫步可能不需要pre-workout snack, but an intense game ofbeach volleyball额外的燃料可能会得到改善。” Passerrello说。“如果您在参加计划外的体育锻炼后发现自己饿了，be sure to hydrate然后在营养丰富的食物等零食等食物等食物等食物，例如水果，蔬菜和全谷类。”

“什么时候presented with large servings, it’s not uncommon to continue to eat past the point of satiety, simply because the food is available and sitting in front of us,” says Bauche. By opting for the kiddie size, you can still enjoy a classic summer treat like ice cream without breaking the calorie bank.

If you’re invited to summer pool parties andbackyard barbecues，食物选择可能不如您想要的那么健康。取而代pasta salad，水果碗或蔬菜托盘，” Passerrello说。“这样，您知道总会有一个智能食品选择。”

冷冻饮料是夏季的主食，但它们也很高empty calories。“PiñaColadas和Margaritas等专业鸡尾酒充满了added sugar，” Bauche说。“如果您不关注，这些卡路里可能会迅速增加并导致体重增加。”更重要的是，“在酒精的影响下，我们对选择的控制受到抑制，并且常常导致食品和饮料消费量增加而没有意识到。”尝试限制您的酒精摄入量或选择lower-calorie adult beverages, suggests Bauche.

Fresh berry pies, grilled ribs and frozen treats are an enjoyable part of summer, but be sure toindulge in a smart manner。“重要的是要记住，随着时间的流逝，我们的健康受到最大的影响；这不仅是一顿饭，一顿饭或一顿聚会，” Passerrello说。“如果只有在夏季可用的能量致密食品或饮料，请将其视为机会练习节制with frequency andportions。”

Mindful eating techniques已被证明有助于减肥和维护。万博彩票下载安卓狗万体育买球与其仅仅因为用餐时间而吃东西，或者您走过一家窗户上有可口的糕点的商店，而是问自己：“我真的想要这种食物吗？它有目的吗？这种食物会让我感觉如何，值得吗？’” Bauche建议。Eating mindlesslyoften leads to overeating because you cut off the connection to feeling satiated. Instead, try savoring your food and minimizing distractions when eating.