This story has been updated since it was originally published on 04/12/24 to include more expert advice
Summer is approaching, and with it comes the desire to feel confident and fit in our favorite warm-weather attire. Fortunately, achieving that summer body doesn’t have to involve extreme measures or crash diets, which will ultimately do more harm than good. In fact, a few simple dietary changes can do wonders for your weight loss goals.
According to nutrition coach Alanna Kate Derrick and registered dietitians Leah Johnston and Trista Best, making small yet impactful changes to your diet can pave the way for significant results. Here are six simple adjustments she recommends:
1. Swap Sugary Beverages for Infused Waters and Unsweetened Seltzers
Derrick suggests starting by replacing sugary beverages like sodas and juices with healthier alternatives. Unfortunately, many of your favorite beverages are likely packed with sugar, which could be detrimental to your health for several reasons. "Those liquid calories add up crazy fast and don't provide any valuable nutrients," she explains. Instead, opt for infused waters or unsweetened seltzers. "Hydrating with something like lemon-cucumber or strawberry-mint water can be a refreshing calorie-free thirst quencher," she adds. Yum!
2. Choose Fiber-Rich Whole Foods Over Refined Carbs and Processed Snacks
In addition to your beverage choices, there are tons of healthy swaps you can make at mealtime. Trading out refined carbs and processed snacks with fiber-rich whole foods is another key recommendation from Derrick. "Swapping potato chips for a handful of mixed nuts, replacing white bread with nutrient-dense whole grains, and keeping chopped veggies on hand for dipping into hummus or guac can make a significant difference," she says. The added fiber helps you feel fuller for longer on fewer calories.
3. Prioritize Lean Proteins
Derrick also emphasizes the importance of incorporating lean protein into your meals to optimize metabolism and preserve lean muscle mass. "Skimping on protein can leave you feeling hungrier sooner after eating," she cautions. Including quality protein sources like grilled chicken breast, fatty fish, tofu, or lentils in your meals can help you stay satisfied. However, she advises being mindful of portion sizes to avoid overconsumption.
4. Spice Things Up with Metabolism-Boosting Herbs and Spices
Finally, Derrick recommends incorporating herbs and spices with thermogenic properties into your meals to give your metabolism a little extra kick. "Spices like cayenne, turmeric, ginger, or cinnamon add tons of flavor for virtually no calories and may even help curb sugar cravings," she explains. Whether sprinkling seasoning on avocado toast or adding crushed red pepper to veggie stir-fries, these flavorful additions can enhance both taste and metabolism.
5. Eat More Probiotics
Probiotics are live microorganisms that provide gut and weight loss benefits when consumed. Specifically, probiotic, fermented foods can help feed the "good" bacteria in your gut which can help you lose weight and reduce inflammation. "Eating more probiotic-rich foods can help reduce inflammation in the body," Best explains. "Probiotics are live microorganisms that are beneficial for health, particularly for gut health. The gut microbiome plays a crucial role in regulating inflammation throughout the body."
"When the gut microbiome is imbalanced, it can lead to chronic inflammation, which is linked to a wide range of health problems, including autoimmune diseases, heart disease, and certain types of cancer," she continues. "Probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, and tempeh contain live beneficial bacteria that can help restore balance to the gut microbiome." And, there are other probiotic-rich foods you can eat for a healthier gut and to sheds some pounds.
"Probiotics can help improve gut barrier function, which can help prevent harmful bacteria and toxins from entering the bloodstream and causing inflammation throughout the body," Best says. That's why incorporating more probiotic-rich foods into your diet can help support your gut health and reduce inflammation.
6. Cook At Home
One of the best and easiest ways to lose weight is by cooking your own food at home. You can control the portion sizes and how much you want to consume. That way you won't feel pressured to finish something when you eat out at a restaurant. "Making more food at home puts the power in your hands," Johnston says.
This will give you the opportunity to control the menu, the ingredients, and the portion sizes. "People who prepare and eat more meals from home generally consume smaller portions, less calories, less saturated & trans-fat, less sodium, less sugar, more fruits and vegetables and in general, a more nutrient-dense diet," she adds. And when you do make your own food at home, remember to opt for healthy cooking oils to avoid unnecessary added fats.
Bottom line
In conclusion, Derrick stresses the simplicity and sustainability of these dietary changes. "The beautiful thing about these simple diet upgrades is that they're easy to incorporate into any lifestyle, sustainable long-term, and can be combined with other physical activity to boost overall results," she says. By focusing on real, unprocessed foods, staying properly hydrated, and fueling your body with nutritious options, you can achieve your summer body goals without extreme measures or deprivation.
All in all, experts advocates for small, consistent steps that lead to significant results over time. As Derrick says, "Make a few easy diet adjustments, revisit your exercise routine if needed, be patient and consistent, and I promise that confidence-boosting summer body will be yours for the taking!" she concludes.
