Summertime means beach trips, lounging by the pool, and enjoying all of the great food you can grab at barbecues and picnics. Anyone who loves the signature tastes of the season has a lot of meals to look forward to, but that doesn’t mean your diet agrees with all of these choices. While burgers, hot dogs, and corn on the cob all make summer feel that much special, your weight loss goals can easily suffer if you end up going too hard at your neighborhood cookout.

By identifying which summertime foods can do the most damage to your diet, you can stay one step ahead of packing on the pounds and ensure you make it to fall with a slimmer waist. Eat This, Not That! consulted a handful of experts to figure out exactly which items you need to keep an eye out for at your next barbecue in order to ensure you don’t take your diet overboard.

At the same time, summer comes with a lot of in-season healthy foods, and there’s no reason to not indulge in some healthy seasonal items that can help you hit your weight loss goals. Make sure to fill up your cart with The Best Summer Foods for Weight Loss in order to taste the very best items that summer has to offer.

You might never expect corn on the cob to do too much damage to your figure. After all, corn is only a vegetable, and on paper, it shouldn’t destabilize your diet too badly. Unfortunately, anyone who likes to load out their corn with butter and toppings could see their diet unravel before their eyes.

“Oftentimes, the add-ins contribute unnecessary calories,” Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim, explains. “Corn on the cob is healthy but adding too much butter can contribute to weight gain.”

Make sure you avoid slathering this item with butter to keep this classic side dish from adding too many calories to your daily eating plan.

Summer is prime grilling season, and that means that everyone wants to show off their burger-making prowess. Like any other time of the year, this item can easily pack on the pounds, but burger add-ons can do even more damage.

“Enjoying an occasional burger is ok once in a while, but if you eat a burger with lots of ketchup… [it] can add unnecessary calories,” Dr. Young says. “Be mindful of your choices and stick to the one BBQ food you most desire.”

It might sound impossible, but you can actually construct a diet-friendly burger this summer. By trying out the 13 Hacks To Make Your Burger Healthier, you can dig into your favorite burger without worrying about packing on too many calories.

A ton of fruit comes into season during summer, and you may be tempted to turn this produce into smoothie bowls. While delicious, these summertime treats can end up doing more harm than good.

“We tend to think of [smoothie bowls] as healthy and low-calorie summer snacks,” says Dr. Young. “However, many store-bought [smoothie bowls] have lots of calories which can contribute to weight gain. Some are made with fruit juice, nut butter, and avocado, and they are supersized coming in 20-ounce plus bowls. Opt for a small size, limit fruit juice, opt for fresh or frozen fruit and vegetables, low-fat milk or plant milk, and skip the high fat add-ins like avocado and nut butter.”

RELATED: The 25 Best-Ever Weight Loss Smoothies

When the temperatures start to skyrocket, any kind of cool treat ends up sounding delicious. If you have a sweet tooth and love digging into your favorite ice cream during summer, make sure to go easy, or else you might just end up throwing off your weight loss goals.

“These can pack in 150-300 calories in half-cup scoops and don’t really satiate you, adding calories into your day that you aren’t burning off,” says Dana Ellis Hunnes, PhD, MPH, RD.

Knowing which kinds of ice cream offer fewer calories can make a world of difference when a cool craving strikes. If you want to treat yourself, reach for one of the 13 Best Brand Name Ice Creams for Weight Loss in order to keep your diet on track.

While small portions of lean red meat can be a part of a healthy diet, massive portions can easily add some unnecessary saturated fat into your diet and certain pieces of protein do more damage than others.

“Barbecue parties are common in summer,” Bill Bradley, RD at Mediterranean Living said. “While it’s a fun activity to do with family and friends in the summer, high-fat meats on the barbecue might add to your weight gain. For example, a 20-ounce T-bone steak contains 124 grams of fat and 1,540 calories.”

If the idea of going a summer without grilling steaks seems like too much to bear, just make sure you opt for smaller cuts of meat to lessen the impact this food has on your weight loss goals.

“Deli foods are a tried-and-true favorite of summer,” says Hayley Miller, MS, RDN, LDN at Persona Nutrition. “Who doesn’t love a potato salad to complement their picnic? But too many of these decadent sides may end up causing weight gain. Deli salads are often saturated in oily dressings, giving them a high calorie density and raising the odds that you’ll be eating more calories than you burn. If you’re a sucker for sides, try making your own, so you can control the ingredients. This way you can still enjoy these summer foods with a fraction of the calories!”6254a4d1642c605c54bf1cab17d50f1e

Potato salad doesn’t have to derail your diet. Make your potato salad and eat it too with 15 Quick & Healthy Potato Salad Recipes for Weight Loss and guarantee that this summer staple stays on your barbecue menu.

Mayonnaise-based sides don’t pull any punches when it comes to packing in the fat and calorie content, and egg salad proves no different.

“Higher fat foods tend to be more caloric,” Katie Tomaschko, MS, RDN at Sporting Smiles says. “In the summertime, foods like egg salads… can lead to weight gain due to the fat/calorie content of the mayo and oils they are made with. This is not to say that these foods will instantly cause you to gain weight, but the calories in them may add up. So, practicing moderation is important if weight gain is a concern to you.”

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“Then followed that beautiful season… Summer… Filled was the air with a dreamy and magical light; and the landscape lay as if new created in all the freshness of childhood.”
Henry Wadsworth Longfellow

Summer is here in full bloom after what was, at least up here in Sweden, a long and cold winter and spring.

So this week I’d like to share 7 small and simple tips that you can use to create a happier summer – and rest of the year – for yourself.

1. Go slow.

You’ll be less stressed and you’ll enjoy all the smells, the sights and people in your summer even more.

So slow down a bit and use all your senses to tap into what is happening in this moment around you and inside of you.

2. Say yes to the new.

Go for something new. Expand your comfort zone in a small way. Or a bigger one.

Go somewhere you haven’t been before. Take up a new hobby. Read a book or try eating something or doing something that isn’t what the regular you would do.

Few things add happiness so simply as finding a new thing you enjoy or may even love does.

3. Just do nothing at all.

It is easy to fall into the trap of thinking that all time has to be booked up for some activity.

Humans are however not robots and so that often leads to more stress and to little of the recharging that could have helped you to keep doing quality work during the fall and winter being done.

So try doing nothing at all. Just go for a walk in the woods. Or sit by a lake or the ocean and take in your world.

Focus only on that with all your senses and let your mind and body relax and rejuvenate.

4. Be the summer you want to see.

Don’t wait for someone else to create the summer you want to have. Instead get the ball rolling yourself.

Take action and take the first small steps forward.

Arrange a party or a picnic. Set up a movie night when the summer rain is pouring outside. Take a walk or a run every warm morning to get your energy levels up.

5. Be kind in small ways.

One of the simplest ways to live a happier life is to focus on being kind.

It does rarely take much energy.

Just a simple compliment or lending a listening ear while someone vents can brighten that person’s day.

And it brings happiness to your life too as you see his or her face light up. And how you think about and behave towards others tends to spread to how you treat yourself too. More kindness towards others leads to more self-kindness.

6. Savor the summer moments right here instead of being lost in the future or past.

There will be moments this summer you won’t want to miss by being somewhere else in your head.

So decide that you will take the time and focus to savor the small moments like a melting ice-cream in the sun but also the bigger ones with the people closest to you.

7. Just accept how you feel instead of pushing it away.

Don’t fall into the trap of pushing how you deep down feel or think away with distractions or forced positive thinking.

Instead, if you have negative feelings or thoughts about something that have popped up again and again so far this year take some time for yourself or with someone close to you to think/talk about it.

Then later on, after you have accepted and processed how you truly feel and think sit down with a pen and paper.

Come up with one small step or a small plan that you can take action on to start moving yourself out the situation that is troubling you and into something better. And take action on that plan with just a first small step forward as soon as you can.

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Research Restaurants. You won’t have total control over all the food on vacation, and that’s okay! You should enjoy yourself and explore new cuisine. However, to help you feel your best, take a look at the menu beforehand and see if there are any balanced choices you can make. For example, balanced meals with lean protein, high fiber starch and some fresh produce are excellent go-to options.

Add in High Quality Supplements. It can be difficult to meet nutrient needs while traveling and this is where supplements can come into play. I recommend a high quality multivitamin, vitamin C for immunity and probiotics for digestion/gut health. Be sure to speak with your doctor and choose a high quality and thoroughly tested product like those from Pure Synergy. 

Snack Smart. Snacking is key to keeping your energy up and reducing “hanger”. When traveling, there may be long gaps in between meals and this is where smart snacking can help. If possible, bring your own healthy snacks with you to save money and provide a boost of nutrients. Some of my top portable snacks are turkey jerky, dried fruit, trail mix and my favorite of all – Zing Bars. These bars are filled with 10+ grams of plant protein, healthy fats and taste delicious. You can easily throw them in your bag for a busy travel or adventure day. 
If you want to try these bars head to their website here and use NOMADISTA20 for a discount!

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The months have passed quickly, and now it’s almost everyone’s favorite season: summer! With the kids out of school, you have plenty of free time with your family. Summer vacation is a great way to celebrate being together and introduce your children to new things.

Even if you aren’t going anywhere for this summer vacation, you can still get them outside and have fun at home with these 10 outdoor activities.

1. Camp Under The Stars

What child doesn’t like camping? You don’t always have to visit a campsite to help your child experience the great outdoors. Set your tent up in the backyard so they can explore nature from the safety of their own home. Help them roast a meal over the campfire as you did when you were a child.

2. Hike At Your Local Park

Find a park or natural environment that supports hiking. Choose something your kids can easily handle at their ages. Hiking is excellent for families, as it can help children build self-confidence and celebrate the value of physical exercise as they do.

Teach them about the wildlife they might see on the trail, but encourage them to leave no trace that they had ever been there. Teaching your children to respect and care for nature can help them grow into adults who understand the power of treating the environment right.

3. Have A Picnic

Picnics can be hard work, but they’re well worth it if done correctly. Instead of getting food from a restaurant, opt to make it yourself. Your picnic can be as simple as sandwiches and chips, or you can spend time making more complex recipes, such as deviled eggs or potato salad. Once you have your menu, it’s time to start looking for a spot.

You can opt to have a picnic in your yard, but one of the best parts of a picnic is appreciating the nature around you. It’ll be hard to keep you and your kids entertained if you’re staring at the same bits of nature you’re used to.

Try to find a park with a flat, grassy surface. Then, you can pick a date that works for you – one that’s sunny and bright. Your kids will be delighted to get out and experience a new part of their world.

4. Go Swimming

If you or someone you know owns a pool, you should dedicate a day to letting your kids swim. Of course, if the pool is in your backyard, you can have more than one fun swim day – but otherwise, it should be a major treat to your kids.

Just make sure to never leave your children unsupervised in the pool so you can avoid any accidents. Follow other safety measures, such as ensuring there’s at least one flotation device in the water for kids to grab onto if they need it, to keep your children happy and safe while enjoying their pool day.

5. Host A Game Night

You likely already participate in a family game night with your household. They might involve board games, card games, or video games – but when was the last time you implemented the great outdoors in your game nights? Play a sport with your kids in the backyard and try something different, like Red Rover or Duck Duck Goose.

6. Start A Garden

Growing your food can be exciting, but it’s tricky. Before you start a garden, understand your climate and what can be grown easily where you live. Then, you’ll want to start living and consuming things in a way that promotes garden growth.

If you have seeds left over from a plant, save them so you can later plant them in your garden. You can also compost plant-based materials to create an all-natural and effective fertilizer for your food. Get your kids to help you set up your garden and before long, you’ll all be enjoying the food you grew together.

7. Paint Rocks

If you don’t have any other pets at home, pet rocks are a great way to ease your children into the idea of having animals. Allow them to go outside and pluck their favorite rocks from the earth. Set up a paint station outside or in an open space indoors.

Give your kids plenty of bright colors to choose from and don’t forget fun things like faux fur and googly eyes. Let your children’s creativity run wild for this project. Once they decorate their new pet rocks, put them up for display in your living room.

8. Create A Scavenger Hunt

Making a scavenger hunt for your kids can keep them occupied and get them their daily dose of activity. You can come up with the prompts yourself or you can rely on a ready-made scavenger hunt that your kids can access from their mobile devices or on paper.

You can be as involved as you like or allow them to navigate the backyard independently. It’s a great way to get your kids playing alone and discovering things in nature.

9. Volunteer At An Animal Shelter

Many animal shelters let children volunteer as long as their parents are there to supervise them. Take your children to the animal shelter one weekend and spend the morning or whole day volunteering. You can teach your kids how to take care of animals and walk dogs. You may even find a new furry family member during your time spent volunteering.

10. Get Some Sunlight

You can bring indoor activities outside so your kids have more space to run around. Being outdoors encourages playtime, which is beneficial to your children in so many ways – including physically, socially, and mentally. Encourage them to read or play with pets outside rather than inside.

Just remember to use SPF 50 sunscreen. You and your kids both need to avoid sun damage when in direct sunlight.

Have Fun In The Sun, All Summer Long

Summer is a time to have fun and celebrate all your kids’ free time. Even if you’re still working during the most exciting season of the year, you can set your kids up for a fantastic break by entertaining them at or near home. Prepare for a fun season ahead with these outdoor activities and your kids will enjoy every minute of it from their backyard.

Author Bio

Jane is an environmental writer and the founder and editor-in-chief of Environment.co where she covers sustainability and eco-friendly living.

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Once the balmy summer months roll along, most of us dream of strutting down the beach like its a runway and donning that vibrant sundress that hugs you in all the right places. Except, those extra pounds hanging around your waistline since the holidays are a bigger buzzkill than the Grinch.

Luckily, you don’t have to turn to fad diets or take up a torturous cleanse in order to materialize those lofty flat-belly goals. Attaining a flat stomach in time for summer is totally doable as long as you follow our simple food and workout tips and remain consistent. In weeks, you’ll notice your waistline whittling and your confidence surging.

Plus, don’t miss 22 Meals to Melt Belly Fat in 2022.

Go big or go home—when it comes to breakfast, that is. A study published in the journal Obesity found that participants who woke up to a hearty a.m. meal lost more weight than those who restricted their calories. To come to these findings, researchers followed two groups of overweight women with metabolic syndrome and fed them 1,400-calorie diets for three months that were identical nutrient-wise. Both groups consumed 500 calories at lunch, while the big breakfast group consumed 700 calories for breakfast and a 200-calorie dinner, and the big dinner group ate 200 calories at breakfast and 700 calories at dinner. After three months, the big breakfast group lost about two and a half times more weight than those who gorged in the evening. Don’t skip this morning meal altogether, and don’t commit one of the 37 Worst Breakfast Habits for Your Waistline, either.

The warm spice is more than just your Christmas dinner’s go-to flavor booster. University of Michigan researchers found that the spice’s main compound, cinnamaldehyde, improves increases thermogenesis, and can help fight fat. Sprinkling cinnamon on your a.m. oats is probably the easiest and tastiest way to lose the gut in time for swimsuit season.

The fruit juice you guzzle down with lunch and the slice of chocolate cake you dig into post-dinner isn’t helping you in your quest to slim down fast. The American Heart Association recommends that women should limit their added sugar intake to 25 grams per day while men should aim for under 37.5 grams. Why? A study in the British Medical Journal found that increased sugar intake showed a positive correlation with increasing body weight while reducing sugar resulted in lower weight.

Just because a Diet Coke doesn’t pack in the 39 grams of added sugars a 12-ounce can does, that shouldn’t give you the green light to stock up. A study in the Journal of the American Geriatrics Society discovered that folks who drank diet soda daily witnessed their waistlines triple in size over the course of nine years. Besides saying no to the sugar-free beverage, skip sprinkling Splenda into your morning coffee and bowl of oats.

You don’t have to give up sandwiches altogether in the months leading to warm weather, just toss out the top slice! Prepping your ‘wich open-faced-style will help you cut about 100 calories from your lunch. Up your sandwich’s satiety factor by pairing it with fiber-filled veggies such as artichokes, sugar snap peas, or carrots.

If you’ve ever signed up for a cardio kickboxing class or boot-camp-style sesh, chances are you’ve tried your hand at HIIT. High-intensity interval training, commonly known as HIIT, helps you lose belly fat by engaging your core and requiring you to expend the most energy. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” Dr. Alex Tauberg, DC, CSCS, EMR, tells us in 50 Ways to Shrink Your Belly. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time. This can be a great way to flatten that stomach when you don’t have too much time to work out.”

One eye-opening study found that participants who combined 4 to 5 cups of green tea with a 25-minute sweat session daily (or opted for 180 minutes of exercise a week), lost two more pounds than those who didn’t sip. Instead of just brewing a cup, try cooking grains such as rice and quinoa in green tea to boost your grains’ antioxidant factor.

It just makes sense: Using smaller plates can cut down on the amount of food you pile on. In turn, that simple swap can help you shed the muffin top fast. In fact, one study discovered that campers ate 16 percent more cereal than those who used smaller bowls. Want to kick more calories off your plate? Opt for red plates–the bright hue can help you eat less, according to a study published in the journal Appetite.

Monotony may be the key to whittling your waistline. “Repetition builds rhythm. Be boring. Most successful losers have just a couple of go-to breakfasts or snacks,” registered dietitian Lauren Slayton tells us in 200 Best Weight Loss Tips. “Make an effort to pinpoint these for yourself. ‘Hmm, I’m starving what should I have?’ doesn’t often end well. You can change the rotation every few weeks, but pre-set meals or workouts on certain days will help tremendously.” We wager you won’t get bored of munching on these 20 Homemade, Healthy “Fast Food” Recipes.

“By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the pounds will painlessly melt away,” registered dietitian Danielle Omar tells us. Since veggies are low-cal and come jam-packed with satiating fiber, they’ll fill you and squelch cravings without increasing your pants size.

Its farmed counterpart may boast steep discounts at the supermarket, but your tummy will thank you when you shell out a few extra bucks for the wild fish. The wild-caught variety contains more omega-3s than the farmed, and these heart-healthy fats have been linked to a lower BMI. To boost the coral swimmer’s weight-loss benefits, marinate it with some metabolism-boosting cayenne and garlic before grilling.

RELATED: 21+ Best Healthy Salmon Recipes for Weight Loss

Switch up your salad toppings by putting your grill to good use. Throw lean chicken breast, steaks, and even seafood on the barbie for an effortless way to stretch beyond your daily protein quota. While experts recommend 56 daily grams of the muscle-building macro for men and 46 grams for women, a study in the American Journal of Physiology: Endocrinology and Metabolism found that folks who dug into double the daily recommended amount of protein were better able to build and maintain muscle as well as keep their metabolism speedy. Now that’s a double whammy for any belly!

Besides for making you groggy and irritable the next day, a bad night’s rest can also result in unwanted pounds creeping on. And keeping your television on past bedtime is a common factor interrupting your beauty rest. A study in the American Journal of Epidemiology found that subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in rooms with the most light.

Find it hard to target certain muscles during leg day? Or are you just bored of your usual cardio warm up? Adding resistance bands to your sweat sesh can make all the difference when you’re looking to get lean. “You can train almost every major group with them and they can fit into any suitcase or even your carry-on,” certified personal trainer Jeff Grant tells us in 31 Sneaky Ways to Work Out—Without Hitting the Gym. Bonus: You’ll have zero excuses for skipping your workout during those summer getaways.

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Instead of just succumbing to couch potato status during your latest sitcom binge, try incorporating some quick and easy moves to get your heart rate up. “Focus on one exercise each commercial break, doing as many as you can. Work your way through the body moving onto the next exercise at the next commercial segment,” Michelle Opperman, Group Fitness Manager of Crunch in New Montgomery, tells us. “An example would be squats, push-ups, reverse lunges, crunches, jumping jacks. To increase the intensity you can add speed or add plyo to the moves. The show segment becomes your recovery.” And if you’re binge-watching sans commercial breaks: “Pick a word before the show starts and every time you hear it do five burpees. This could quickly get real fun and challenging.”

Cravings creep up on even the most dedicated dieter, yet you can fulfill your hankering without undoing any weight loss wins. Rather than boiling a pot of carb-laden noodles, try your hand at spaghetti squash. “It feels like a hearty meal, but one cup only has about 40 calories—more than 75 percent fewer calories than a cup of plain pasta,” The Nutrition Twins Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure tell us in 21 Surprising Foods That Can Melt Fat This Winter.

Get creative in the kitchen by adding more healthy fats to your meals. Natural, unsaturated fats boost satiety and help you stay slim. “I love to use walnuts in place of starchy croutons on my salads for a heart-healthy crunch. I also use creamy avocado in place of mayo in chicken or tuna salads,” Today Show Dietitian and nutrition expert Joy Bauer, MS, RDN, CDN tells us via email.

RELATED: Secret Side Effects of Eating Walnuts, Says Dietitian

Probiotic-rich foods help keep your tummy toned, deeming them the perfect flat-belly ally. Experiment by adding kimchi and sauerkraut to salads, sip on kombucha with dinner, and layer a creamy yogurt parfait for breakfast using some of our 25 Best Yogurts for Weight Loss.

It might taste soapy to some, but this superstar herb is no wallflower when it comes to weight loss. A study published in the journal Digestive Diseases and Science reveals that patients with irritable bowel syndrome, or IBS, experiences less bloat when they added cilantro to their diets. Sprinkle the stuff into soups and sneak it into sandwiches to get your tummy flat stat!

Summer is the ideal time of year for frequenting brunch and fitting a HIIT workout in with your friend. And it turns out, spending time with your BFF can also help combat belly-ballooning hormones. A study in the journal Hormones and Behavior found that lonelier women experienced a spike in ghrelin, the hunger hormone, after sitting down to a meal. Researchers conclude that hunger and loneliness may result in weight gain among non-obese people. An easy solution to combat the growing gut? Just pencil in some time with your pals!

What do beans, asparagus, and sunflower seeds all have in common? These nutrient-dense superstars are all solid sources of folate, a nutrient that’s been linked to weight loss. A study in the British Journal of Nutrition discovered that adding folate to obese patients increased their weight loss success by 28 percent.

“They may be small, but these sweet-tasting fruits contain a hefty amount of actinidin, a natural enzyme unique to kiwifruit that aids in digestion by breaking down protein in the body,” Rebecca Scritchfield, RDN, author of Body Kindness tells us. “Kiwifruit also contains prebiotic fiber, which primes the gut for healthy digestion,” Scritchfield says. “Research indicates that a daily serving of green kiwifruit helps increase bowel movements. So, cut in half, scoop with a spoon, and pop into your mouth like nature’s Tums (SunGold kiwis, with a yellow flesh and tropical taste, offer three times the vitamin C of oranges and as much potassium as a medium banana).”

RELATED: 25 Popular Fruits—Ranked by Sugar Content!

It seems like a no-brainer, but healthifying your home can actually help you quit that pesky grazing habit. “You can’t eat what’s not there, so make sure when you open the pantry, you aren’t tempted with the sugary, salty, fatty foods that most people choose when eating ‘just to eat,'” Heather Mangieri, RDN tells us. So toss the turtle candies and the family-size bag of BBQ chips, and “stock your refrigerator with fresh vegetable slices and healthy whole foods that will be easier to pass on if you’re not really hungry.”

Vitamin D and calcium are like ultimate weight-loss power couple—combine them and you could double your success instantly. According to a recent Nutrition Journal study, subjects who had supplemented their diets with these two nutrients lost two times more fat than those who didn’t. Greek yogurt and cheese are two healthy options that fit the bill.

Go ahead and toss these tart berries over your smoothie bowl and into your morning oats and witness their slimming effects. A study published in the Journal of the American College of Nutrition found that one hour after supplementing participants with Lycium barbarum, the plant from which goji berries are harvested, folks burned calories at a rate 10 percent higher than the placebo group. What’s more, the effects lasted up to four hours after!

Instead of breaking off a piece of that Kit Kat bar, indulge in a square of dark chocolate to whittle your middle. Here’s proof: One study found that women with skinny-fat syndrome (or normal weight obesity) who ate a Mediterranean diet that included two servings of dark chocolate daily showed a smaller waist size than those who didn’t bite into the treat. We can chalk up these astounding effects to the cocoa’s flavonoids, heart-healthy antioxidant, and anti-inflammatory compounds. Just make sure you’re picking a bar that boasts over 70-percent cacao and doesn’t list “alkalized cocoa” or “dutch-processed cocoa” in its ingredients as the alkalization or Dutching process removes a substantial amount of the beans’ natural antioxidants.

Fire up your fat-burning furnace by chugging water before you sit down to your next meal. Not only can swinging back two glasses help you feel full and therefore cut down on the amount of calories you consume, but it can also help boost your metabolism big time. Just about 17 ounces of H2O increased imbibers’ increased metabolic rate by 30 percent, according to a study printed in the Journal of Clinical Endocrinology and Metabolism.

If you’ve ever tried the keto diet, you’re familiar with the magical effects slow-digesting MCTs (or medium-chain triglycerides) have on the body. They help you feel satiated, banish brain fog, and even help you ditch the gut. According to a study in the International Journal of Obesity and Related Metabolic Disorders found that supplementing your diet with MCTs (like those found in coconuts and coconut oil) can limit caloric intake and weight gain.

Speaking of healthy fats, you may want to try testing the trendy waters of a low-carb diet. A study in the journal Diabetic Medicine discovered that a low‐carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic people. Quitting your daily bread and doughnut habit may be easier than you think: just switch up your snacks with these 20 Healthiest Low-Carb Foods.

Summer is the perfect time of year to load up on slimming vitamin D, thanks to the sunny rays, but you may want to step outside just as often before swimsuit season arrives. A study in the journal PLOS ONE found that exposing yourself to direct sunlight between 8 a.m. and 12 p.m. can reduce your chances of packing on the pounds regardless of activity level, caloric intake, or age. What’s more, vitamin D (which the body obtains from the sun’s rays in addition to certain foods such as fish, cheese, and eggs) has been linked to aiding weight loss.

Kick up the heat and watch your gut melt. Capsaicin—the compound found in spicy peppers such as chilis, jalapenos, and cayenne—has been shown to boost your metabolism and help you drop unwanted weight. Not sure how to incorporate heat into your cooking? Swap ketchup for sriracha, add jalapenos to your stews, marinate meat with chili paste, and experiment with chipotle peppers.

“Many people think that they can eat whatever they want as long as they work out. But the truth is, if you are looking to lose or maintain your weight, what you put in your body is significantly more important than hitting the gym,” Ilyse Schapiro, MS, RDN, Co-Author of Should I Scoop out My Bagel tells us in 22 Things Dietitians Want You to Know Before Losing Weight. “Exercise is important to keep your body healthy, but just because you work out for an hour or more per day, it doesn’t give you the liberty to eat whatever you want!”

We all know that spending most of your time sitting can wreak havoc on your health, but that’s not the case with wall sits. Just place your back against a wall and keep your feet shoulder-width apart. “Do 10 rounds of a 30-second wall sit followed by a 30-second plank. Make sure to maintain good form for a meaningful workout and to avoid injury,” Dave Colina, certified CrossFit trainer, Krav Maga instructor and founder of formula O2 recommends. “During the wall sit, keep your legs at a 90-degree angle so your thighs are parallel to the ground. While in plank, squeeze your abs and tighten your butt so that your back remains straight. If you notice your hips gravitating to the ground, it’s time to take a break.” This lazy workout targets your quads and core, two major muscle groups that can fry flab and get you lean, quick.

Over 67 percent of coffee-drinking Americans add in caloric mix-ins like sugar, milk, syrups, and creamer. As negligible as it may seem, a splash of heavy cream here and a packet of sugar there can definitely add up and make an appearance on your beltline. Take your cup of Joe black to avoid unwanted calories and reap the benefits of this metabolism-boosting bev.

“Eat them raw, sprinkled with cinnamon, or baked as a seasonal treat,” Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition tells us in 21 Surprising Foods That Can Melt Fat This Winter. “You cannot overeat them, there are myriad varieties of options, and studies show that enjoying an apple before a meal decreases total caloric intake at that meal.”

The exotic fruit not only adds flair to your fruit bowl, it can also help you slim down a swollen belly. Papain, a potent enzyme found in papaya, has been shown to relieve gas and bloating from indigestion. Chop up the sweet snack and use it to bulk up salads, smoothies, and protein shakes.

“Focus on making progress over attaining perfection. Small steps taken consistently are the key to success,” Adam Rosante, C9 Champion brand ambassador, trainer, and Founder of The People’s Bootcamp in NYC tells us in 30 Tips from Today’s Hottest Workouts. “Nothing truly great was ever built in a day. By concentrating on the journey, you’ll be able to adhere to your goals better and achieve those results you’ve been longing for.”

Snack time shouldn’t derail your diet as long as you ditch the dried fruit and granola and spoon some plain, probiotic-rich Greek yogurt instead. Researchers found participants lost significantly more body weight when they incorporated low-sugar, high-protein picks into their daily diet.

“I wish people knew that gluten-free foods aren’t all automatically healthy,” Torey Armul, MS, RD, CSSD, LDN, spokesperson for the Academy of Nutrition and Dietetics tells us in 22 Things Dietitians Want You to Know Before Losing Weight. “People often lose weight and feel better on a gluten-free diet, but it’s usually not because of lack of gluten. It’s because they’re paying attention to their food choices and eating more real foods and less simple carbs. Gluten-free labeled packaged foods actually tend to have more calories and extra fat or sugar for added flavor.”

“Fad diets and meal replacement shakes are not the answer to sustainable weight loss or better health,” Kristen Carlucci Haase RD-N tells us. Sure, you can do something drastic to lose 20 pounds in a month, but chances are these actions aren’t sustainable. If you want to lose the weight and keep it off for good, target a weight loss of one to two pounds per week so you can truly see permanent, long-lasting results! Would you rather reach your goal weight and stay there for a month—or for the next 40 years?” For more weight-loss saboteurs, don’t miss these 31 Things You Did Today to Slow Your Metabolism.

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Summer is in full swing, and that means camp season is, too. You probably think back fondly on those carefree times when you spend hours on end outside playing with your closest friends. Though the times have changed, summer camps remain the same — full of fun, laughter, a few bruises on the knees and, best of all, endless sunshine.

If you’re considering sending your children to summer camp but are wondering if it’s a good fit, know that it’s beneficial for all kids. About 15% of parents send their kids to camp every year. It helps your child develop skills beyond what family or schools can teach them. The benefits of summer camps for kids far outweigh any hesitation you may have about sending them there for the summer.

1. Allows Them To Play Without Screens

Kids spend quite a bit of time on screens each day — about seven and a half hours. This media time affects their ability to sleep and may hinder their school performance.

When kids are at camp, they can have time without screens since most places limit or eradicate screen time. They can play and learn the meaning of genuine interaction.

2. Builds Resiliency

While your child is away at camp, they’ll have many opportunities to try new activities or conquer their fears. Resiliency is the skill that enables them to get up and keep moving even after a setback.

Your kids will face challenges. They may not be able to climb to the top of the rock wall the first day of camp, but after a few tries and a built-up resiliency, they’ll eventually get there.

3. Gets Them In Nature

Summer camp is all about being in nature. The outdoors stimulates their senses and brings out their curiosity. When kids step outside, they can learn about the world around them, which further drives them to care about the environment.

Additionally, the outdoors is an open playground. Your child will be able to run, jump, yell and explore all they want. Nature is great for their physical health in that way.

4. Develops Life Skills

Your kids begin learning life skills from a young age. School and home life can teach these to them, and summer camp adds further development. During camp, your kids will participate in many group activities, honing their communication, leadership and social skills.

Additionally, most camps set a rigid routine for the kids, like ensuring they’re making their beds if it’s an overnight camp, brushing their teeth, following instructions and solving problems. These skills are essential for their childhood and beyond.

5. Gives Them Opportunities To Explore Various Activities

Another benefit of camp is that your child can explore a variety of subjects and activities. Some summer camps cater toward a particular age group or interest. Many of them encompass various activities, giving your child the chance to develop a new hobby or interest.

A summer camp may offer science, technology, engineering and math (STEM) activities, sports games, music and dance time, and swimming all in one day. This expands your child’s activity interest.

6. Provides Built-In Friends

Some kids will become friends with a new person on the first day of camp, and that friendship will grow significantly throughout the summer. Your child will be so excited to go back to camp every year to see their best friends.

Summer camp includes kids from various schools and locations, so your child will likely become friends with someone miles away. Although they may have a long-distance friendship, it will be one of the best because they’ve bonded through camp experiences together. Often, these friendships last a lifetime.

7. Offers A Lifetime Of Memories

Summer camp offers a lifetime of memories for your kids. If you went camping as a child, you know this is true. They will continue to talk about camp throughout their childhood and well into adulthood.

Camp may be where your child learns to swim or discovers their love for adventure. It very well may be the place where they make the best of friends or even meet their future life partner.

Send Them To Camp

The benefits of summer camp are endless. Your child will love the freedom they have as they spend their time doing what kids know best — playing and having the times of their lives.

Author Bio

Jane is an environmental writer and the founder and editor-in-chief of Environment.co where she covers sustainability and eco-friendly living.

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From sunshine-filled days to idyllic beach getaways, summer is the perfect time to take things slow and enjoy the great outdoors before the colder temperatures creep back in. But, for many of us, summer is also the time when tons of unhealthy foods—like oversized frozen cocktails, sugary carnival treats, and deep-fried seafood—make their way onto our menus, leaving us stuffed and bloated.

But we’re here to help you with that. With all the fresh fruits and vegetables reaching peak ripeness in the summer, it’s not hard to swap out those fattening foods for waist-friendly ones that are just as delicious. To get beach-ready by summer, add these essential superfoods to your menu today. And make sure you’re staying far away from any of these worst summer foods for your belly, and instead, stock up on any of The 7 Healthiest Foods to Eat Right Now!

Cherry-picked for their health benefits, these tasty summer superfoods do more than just satisfy your sweet tooth. Cherries are loaded with resveratrol, an antioxidant that packs some serious body-transforming powers. Researchers at Washington State University, Pullman found that mice given high doses of resveratrol were able to convert the excess white fat on their bodies into brown fat, which can increase metabolism and help you burn more calories. And researchers at the University of Georgia, Athens, have found that resveratrol supplementation also reduced weight gain and bone demineralization.

Bye, burgers! This summer, the hottest choice for grillers is the portobello mushroom. A flavorful, low-fat substitute for meat that pairs well with heart-healthy ingredients like garlic and olive oil, the portobello is as good for your taste buds as it is for your waistline. Researchers at the University of Buffalo’s Department of Nutrition Science have found portobello mushrooms effective at stabilizing female test subjects’ blood sugar and minimizing insulin spikes, staving off cravings and keeping those unwanted pounds at bay. Need more inspiration for your next cookout? The 29 Best-Ever Proteins for Weight Loss can help you fill up the healthy way.

Stay cool as a cucumber this summer by making this crunchy veggie part of your menu. Super-hydrating cucumber is low in calories, loaded with inflammation-fighting antioxidants, and can even reduce your risk of hypertension. Researchers in Indonesia discovered a significant reduction in blood pressure among elderly women whose diets were supplemented with cucumber juice, suggesting this tasty veggie may even help you live longer. And who doesn’t want that?

Who wants to stand over a hot stove when the temperature heats up? Instead of spending time in a sweltering kitchen, enjoy a cool and easy breakfast this summer by making grapefruit part of your regular routine. In addition to its high vitamin C content, which can boost your immune system and help you fend off those summer colds, grapefruit is an amazing choice for anyone trying to slim down. Studies suggest that grapefruit can help stabilize insulin levels, shutting up those voices telling you to indulge your sugar cravings, and it can also make it easier to shed that spare tire. Researchers at Vanderbilt University found that obese adults who downed a half-cup of pure grapefruit juice before meals lost significantly more weight than the control group, who front-loaded their food with water.

Ceviche is a great choice for those hot summer nights when you want a quick and easy meal but are trying to ignore the lure of takeout menus lurking in your kitchen drawer. Combining citrus with omega-3-rich fish, which help you feel full while fighting inflammation and reducing your risk of heart disease, is a low-calorie way to satisfy your hunger. Even better, studies suggest the spicy peppers and lime juice used to flavor this popular Latin American dish can help you slim down. Research published in the British Journal of Nutrition reveals that capsaicin, the compound that gives chili peppers their spice, helps overweight subjects lose significantly more fat after the study ended than those offered a placebo.

Bring the heat this summer by whipping up a batch of fresh salsa and your body will thank you. Combining antioxidant-rich onions, metabolism-revving jalapeños, and weight loss-promoting citrus, salsa is already home to a wealth of good-for-you ingredients. But, its main component, the tomato, may just be the best of the bunch. Research conducted at the Harvard School of Public Health reveals that lycopene, a pigment that gives tomatoes their distinctive hue, can lower stroke risk by up to 55 percent.

Getting healthier this summer starts with a familiar staple: watermelon. Made up of more than 90 percent water, this sweet treat is a great way to stay cool and hydrated, even on the hottest summer days. Even better, researchers at Purdue University and the University of Kentucky found that mice who consumed watermelon juice lowered their cholesterol, decreased the amount of plaque in their arteries, and lost more weight than a group given a non-watermelon carbohydrate solution.

In season and easy to cook, making corn part of your summertime menu is an easy way to make your meals healthier in an instant. In addition to packing nearly 2 grams of fiber in every 60-calorie ear, corn is a good source of lutein and zeaxanthin, a pair of phytochemicals that researchers at the University of Vienna have linked to lower rates of age-related macular degeneration.

That’s right: your morning pick-me-up has some major benefits for your health. Not only have researchers at the University of Exeter discovered that supplementation with green coffee extract yielded greater weight loss than a placebo in test subjects, but a study conducted at the University of Minnesota found that coffee consumption slashed patients’ risk of type 2 diabetes by more than 20 percent. Just make sure you’re not making an otherwise healthy drink a poor choice by loading it with creamer; many of the varieties on the market are loaded with high fructose corn syrup, emulsifiers, and preservatives that can sabotage your weight loss. (If you’re looking for healthy meal inspiration, sign up for our newsletter to get daily recipes and food news in your inbox!)

Cooling down with a bowl of gazpacho can make this the year you finally shed those unwanted pounds for good. Loaded with lycopene-rich tomatoes, filling cucumber, and flavorful garlic and onions, this chilled soup will keep your metabolism firing on all cylinders. Rounding out the list of ingredients is olive oil, which can reduce your risk of heart disease by as much as 35 percent, according to research published in BMC Medicine, making this a great choice for anyone eager to make their whole-body health a priority. For more soups that will slim you down, add the 20 Best-Ever Fat-Burning Soups to your summer menu!

The key to a red-hot body? Going blue. Whether you’re tossing some blueberries into your favorite smoothie or just eating them on their own, each time you grab a handful of these sun-ripened berries, you’re steering a course toward better health. While they don’t share the same reddish hue as many sources of resveratrol, blueberries are still loaded with the stuff, making them a great choice for anyone trying to transform their body. They’re also a low-glycemic food, meaning that they don’t result in drastic insulin spikes brought about by other sweet treats.

Sidle up to the raw bar and secure yourself a healthier future. Oysters are a great source of omega-3 fatty acids, which research published in Appetite has linked to increased satiety in overweight and obese adults. Anyone struggling with hypertension would be wise to add these slimy shuckers to their menu, too; researchers at the University of Utah, Salt Lake City found that omega-3s significantly reduced blood pressure.

While it would be difficult to make the case for deep-fried tortilla chips as health food, their tastiest accouterment, guacamole, certainly is. Avocados are a good source of healthy monounsaturated fat, while add-on ingredients, like jalapeños, lime juice, and quercetin-rich onions, have all been linked to weight loss. The 10 Best Avocado Recipes for Weight Loss are equally-delicious ways to have your avocado and eat it, too.

This coral-colored crustacean is no slouch when it comes to your health. Not only are shrimp a good source of low-calorie protein, they’re also a good source of inflammation-fighting omega-3s, which may help speed up your weight loss efforts, too.

Sweeten up your menu by making strawberries your go-to snack this summer. A cup of strawberries has just 47 calories and packs nearly 3 grams of gut-health-promoting fiber, 141 percent of your daily vitamin C, and plenty of energizing B6, to boot. Strawberries are also a vegan-friendly source of iron, which can help fend off anemia-related fatigue and weight gain. Before you hit the beach this summer, make sure to add some of the best foods that melt stubborn fat to your meal plan!

Instead of slapping another artery-clogging burger on the grill, lighten up your summer fare by enjoying some salmon instead. Chock full of protein and omega-3s, salmon is a heart-healthy choice that can make it easy to meet your health-related goals all season long. Just make sure you’re opting for wild-caught fish instead of farmed salmon; wild salmon has lower levels of inflammation-promoting omega-6 and has higher omega-3 levels.

Whether in a soup, salad, or salsa, tomatoes are a refreshing way to load your diet with antioxidants while making every meal more filling. While these lycopene-rich bad boys are great on their own, drizzling them with olive oil and tossing them on the grill can lend them some extra heart-healthy benefits while transforming their flavor. Just don’t try to derive the same benefits from ketchup; the sweet sauce is more sugar than vegetable.

Putting some peaches on your menu can make this your healthiest summer yet. Peaches are a good source of vitamin C and beta-carotene, both of which have been linked to improvements in immune health and lower weight. If you’re trying to make healthier food choices, peaches are a great sub for sugary sorbet: just blend and freeze for a no-sugar-added dessert the whole family will enjoy.

Treat yourself to some fresh-caught lobster and you’ll be treating yourself to better health, too. A one-pound lobster packs just about 260 calories but contains more than 50 grams of filling protein, as well as nearly 20 percent of your RDA of bloat-fighting potassium. Like many of its fellow sea creatures, lobster is also a great source of omega-3s, making it a great addition to your healthy-living plan.

Whether it’s meat, fruit, or a deconstructed s’more, there’s no denying that everything tastes better when it’s served on a skewer. Fortunately, your favorite impaled eats can also be pretty great for your health. Add some chicken and veggies to a skewer and toss them on the grill for some filling protein, fiber, and tons of vitamins and antioxidants that will keep you healthy from brain to belly. For the best bet, try skewering some sweet potato along with your protein; research suggests that beta-carotene-rich foods (like the sweet tater) can reduce your risk of metabolic syndrome, vision loss, and may even have a protective effect against the sun’s harmful rays.

It’s no surprise that this superstar dip made our list of best slimming summer foods. Chickpeas are jam-packed with protein, fiber, and nourishing vitamins and fare well when blended with heart-healthy tahini and lemon juice. Instead of going to town on a box of crackers, cut up some crunchy veggies (we love colorful bell peppers, radishes, carrots, and celery) and dunk them into the spread instead. You’ll save calories and load up on extra fiber—two major keys to sculpting your tummy for sundress season.

One medium artichoke packs in almost 7 grams of tummy-tightening fiber, and luckily enough, the veggie is as versatile as it is delicious. Marinate and chop artichoke hearts and toss them over a salad, fold them into a veggie omelet, or boil them whole and drizzle with lemon juice for a quick and satisfying snack.

If the summer sun woke you up earlier than your alarm clock should, use the extra time on your hands to cook up a bowl of steel-cut oats for breakfast. While oatmeal is a wonderful source of fiber and vitamins B and E, opting for steel-cut over instant oats can make all the difference when it comes to whittling your middle. Since the steel-cut variety is less processed, you’re getting more fiber per gram, which will help slow down digestion and keep you full for longer.

Digging into a cold cup of Greek yogurt won’t just help you cool down, it’ll also populate your gut with probiotics to help you stay slim and regular. Easily add more satiating protein to your diet by swapping sour cream and ricotta for the protein-rich yogurt in recipes. If you’re feeling adventurous, also opt for adding Icelandic-style skyr to your basket—it has more protein and a thicker, creamier texture than the Greek variety.

You may have stocked up on black, pinto, and red beans for crockpot chilis last winter, but that doesn’t mean you shouldn’t toss beans into your cart once warmer weather approaches. Keep the fiber-rich legume in your diet by tossing cooked beans with cilantro, lime, salt, and cumin for a light lunch.

Scoop out some juicy pomegranate arils and feel free to top your parfaits, smoothies, and oatmeal with the stuff. The superfood is packed with free-radical-fighting polyphenols, a class of antioxidants that have been shown to shrink fat cells. What’s more, the exotic fruit packs in a solid dose of gut-regulating fiber to keep you full and tame stubborn cravings.

Sunny days are practically synonymous with sweet treats, so what if we told you there was one simple spice that can help keep your blood sugar and waistline in check when sprinkled on that cup of froyo? University of Michigan researchers found that cinnamaldehyde, the essential oil found in cinnamon, can prevent obesity and hyperglycemia by frying your fat cells.

The star of refreshing summer salads, spinach is rife with vitamins A and C as well as heart-protective folate. Luckily enough, this leafy green’s subtle taste is practically undetectable in breakfast shakes and smoothies, so go ahead and toss a handful into some of our 53 Best-Ever Breakfast Smoothies for Weight Loss for added nutrients and an added dose of filling fiber.

Mint snags a spot on our list of favorite herbs thanks ability to soothe an upset stomach as effectively as it can kick seasonal allergies to the curb. And the benefits don’t end there: Newcastle University researchers found that Brazilian mint tea is just as potent at treating headaches as Indometacin, a prescription drug given to those who suffer from migraines and severe headaches.

The last thing you look forward to during 80-degree weather is sporting a pufferfish belly on the beach. Before you grab your cooler and go, make sure you pop some pineapple in. The spiky fruit contains bromelain, an anti-inflammatory enzyme that helps break down proteins in your stomach that usually cause bloat. For more ways to keep your tummy flat, don’t miss these 20 Ways to Beat the Bloat.

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Camping is a fun summer activity! You’re creating lasting memories with your family, from hiking trails to roasting marshmallows. Here are seven benefits of taking a family camping trip this summer.

1. You Will Bond With Your Family

When you’re out in the woods, you rarely get cell service. This allows your family to get off their devices and interact with one another. Also, when you set up your campsite, it takes all hands on deck. You need to pitch the tent and start the fire. This is another way your family can bond. You will also be in a more secluded area, so you’ll want to all stay close by.

Family bonding time can bring your household together. It also provides some health benefits you may not have considered. Here are some of the main health benefits of spending time with your family:

• It boosts your self-confidence.
• It teaches effective conflict resolution.
• It reduces stress.
• It encourages adaptability and resilience.
• It promotes physical health.

2. It’s Less Stress Than Other Trips

Other vacations may require extensive planning or travel. A family camping trip on the other hand, requires minimal supplies and you can just spend the day hiking up a trail.

Just make sure you keep hydrated! Consider carrying a reusable water bottle to reduce your carbon footprint. The fresh air will leave you feeling re-energized and ready to tackle whatever lies ahead.

3. Your Kids Will Unplug From Their Devices

Children spend lots of time staring at a screen, whether it’s the television or their phones. Kids ages 8-12 spend around four to six hours a day watching a screen. Teens spend about nine hours a day.

Out in the wilderness, there’s no TV or cell service. This gives your kids a chance to explore nature. It also allows you to learn more about what’s going on in their life without any distractions.

4. You Get Fresh Air

Camping allows you to get outside and soak up the fresh air. Fresh air is good for your body and soul. It can help to protect you from diseases and improve your mental health. It also energizes you and can help you relax.

If your family is feeling stressed out, a family camping trip can bring in some positive energy.

5. You Can Get Better Sleep

Spending the day hiking, swimming, or fishing can tire you out. The increased physical activity can make it easier for you to fall asleep. It allows for a night of deeper and more refreshing rest. Getting enough sleep is also very important for your health.

Here are some of the reasons you should get enough sleep at night:

• It helps maintain your body weight.
• You will eat fewer calories.
• You will have improved concentration and productivity.
• It can increase your athletic performance.
• It lowers your risk of heart disease and stroke.

Sleeping in a tent can be a little uncomfy in some circumstances. Consider bringing along a hammock to help you relax before bed. A hammock can maximize your air circulation, allowing you to get a deeper night’s sleep.

6. It Allows You to Truly Appreciate Nature

When you’re camping, wildlife is all around you. This allows you to learn more about their natural habitats and view them up close. Just make sure to keep a safe distance from the animals when you’re observing them.

You can also teach your kids survival skills, such as catching a fish and starting a fire.

7. It Can Build Up Your Focus

Mindlessly watching TV or a video on your phone doesn’t take much focus. However, when you’re out in nature, you have to be more alert. If you’re hiking on a narrow or rocky path, you must be mindful of your step. Also, when conversing with your family, it takes more attention to stay engaged.

The increased focus can help you in other areas of your life, such as work or school.

Why You Should Take A Family Camping Trip This Summer

Camping is a fun way to explore the outdoors with your family. With the warmer weather, summer is one of the best times to do it. Consider these benefits when you’re planning your next outdoor adventure!

Author Bio

Jane is an environmental writer and the founder and editor-in-chief of Environment.co where she covers sustainability and eco-friendly living.

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One of my favorite things about Panda is their Wok Smart options – did you know there is a whole Wok Smart menu that offers healthier choices? Check out what I like from it:

Grain Free Protein Boost

 When I have a long flight or drive ahead, I like a light meal that will make me feel satiated for a long time. I don’t know about you but I can’t eat heavy meals before sitting on a plane for hours. The Super Greens are my favorite new menu item at Panda Express. With just 45 calories and zero grams of saturated fat, this yummy side dish with broccoli, kale, and cabbage makes every bowl a super bowl. To make it a nutritious meal I pair a side of super greens with the Shanghai Angus Steak. The bowl only has 310 calories and 19 grams of protein! This is guaranteed to leave you feeling satisfied and full for a long trip.

Protein Power Boost

While traveling is a big part of summer, many of us are still working much of the time. When I am at home in Los Angeles, I try to get a quick workout done on most days. When I exercise, I try to eat more protein to help me replenish and build muscle. However, with a busy schedule, I don’t always have time to make something at home. On days like this, I like combining my favorite Super Greens from Panda, with half a serving of brown rice, and the Broccoli Beef. This combo has 382 calories, with 15 grams of protein and 5.5 grams fiber! I love this bowl because even though it is higher in calories, it still only has 1.5 grams of saturated fat and tons of fiber, which most people don’t get enough of.

Plant Based Power

 I recommend having some meatless meals every week. This is a great way to get variety and plenty of fiber into your diet. Eating more plants is not as hard as it seems. My favorite veggie Panda Express bowl consists of the Super Greens combined with the Eggplant Tofu . This combo has 6 grams of fiber and 10 grams of plant based protein! All this with only 385 calories. On busy days or when I feel like I need more substance, I like adding ½ serving of brown rice to this combo, which leaves me satiated for hours. This combination gets you almost half of your recommended veggie servings for the day plus some of the great benefits of eggplant, which include powerful antioxidants called anthocyanins plus fiber.

 Whether you are traveling or staying at home, all these combos are amazing on the go options for busy days. While delicious and easy, they provide you with many of your key nutrients and fewer calories, added fats and sodium. Panda Express makes it easy for you to find the right combination for your lifestyle—check out the nutrition information on pandaexpress.com.

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The official start of summer will be here soon enough, but if you aren’t in tip-top shape just yet there’s no need to worry. Why? Because by making a few simple changes to what you eat, what you do, and how you exercise, you can go from flab to fab in about a month.

Since the best way to lose weight and stay in shape involves a combination eating right and exercising, we’ve included both types of tips on our list, and also interspersed some valuable habits to keep in mind if you’re looking for a flat belly.

While tossing some berries and nuts into your oatmeal is a great way to boost your intake of satiating protein and fiber that will transform your tummy for the better, so too is doing some core-engaging flat planks. Couple those adjustments with ensuring you get a solid eight hours of sleep each night, and watch the belly fat disappear faster than the sunscreen you can never seem to buy enough of. For more words of belly-blasting wisdom, keep reading, and try out any of the 15 Underrated Weight Loss Tips That Actually Work.

To start off your quest for a flat belly this summer, why not begin with a simple and versatile exercise you can do whenever you have a spare 5 minutes? Flat planks engage your core, and they are the single most effective move that works every muscle in your body. Whether you’re doing some flat planks while you watch TV at night or in your office during some downtime, they will have your abs (and the rest of you) looking fit and toned in no time. “If you can only do it for 30 seconds before collapsing, try to add 10 seconds to it each time you attempt it,” Mark Langowski, NASM, ACSM, celebrity trainer and CEO of Body By Mark Wellness, advises. “Do this for three sets every other day and you’ll start seeing results!”

RELATED: Learn how to fire up your metabolism and lose weight the smart way.

In addition to exercise, getting in shape quickly will require some habit changes. For starters, make sure you’re getting enough sleep each night. According to Wake Forest researchers, dieters who sleep five hours or less put on two and a half times more belly fat, while those who sleep more than eight hours pack on slightly less than that. Though that might not sound like much, when you have a regular bedtime and stick to it, you set yourself up for day-in, day-out weight loss.

“Proper sleep is crucial for weight loss. Too little sleep leads to poor food choices, largely due to increased levels of the hunger hormone, ghrelin. Too little sleep also decreases levels of leptin, a hormone that helps satiate your appetite. Lack of sleep also clouds judgment and causes impulse decision making, which inevitably leads to poor food choices,” adds founder and Certified Sleep Science Coach at SleepZoo, Chris Brantner.

For a flat belly, put down the chips and cookies and snack on some air-popped popcorn instead. The air-popped stuff doesn’t have the salt and fat that comes with unhealthy microwave popcorn that’s usually doused in butter, and it’s also an excellent source of satiating fiber and protein. In fact, one cup of popcorn popped fresh in olive oil and lightly salted has 2 grams of fiber, one gram of protein, and is only 40 calories. To add some flavor to the tasty, low-calorie treat, make use of metabolism-boosting spices such as cinnamon or cayenne pepper. For more ways to boost your fiber intake, check out high fiber foods!

If you want a flat belly in a matter of days, you better be ready to work for it and feel the burn. That’s where the killer combo of flutter kicks and crisscrosses comes in. According to Mark, this exercise “practically draws the lines right down the sides of your midsection as you are doing them.” In addition to engaging your abs, the motion of your legs required by this exercise also works your inner and outer thighs. If you’re looking to wear short shorts and bathing suits this summer, this routine is for you!

Given the rising temps it’s to be expected that you may drink more water than usual in the coming months, just make sure your H20 intake occurs before you chow down. According to a British study, sipping 16 ounces of water before each meal can lead to substantial weight loss. Researchers enlisted 84 obese adults for a three-month experiment and broke the participants into two groups. The first group was told to drink 16 ounces of water half an hour before each of their meals while. the other group was told to imagine that they were already full prior to digging in. When the study concluded, the water group lost about 9 pounds, while their imaginative peers shed approximately three fewer pounds. Scientists suspect loading up on H2O before meals is an effective weight loss strategy because it helps increase satiety. If you’re less hungry when meal time rolls around, then you’re more inclined to make smarter food choices.

Studies have shown that people who eat oats for breakfast feel full longer, and whether you prefer oatmeal or overnight oats, try tossing some berries and nuts into the already protein-packed meal to make it even more nutritious. The tasty additions are both great sources of satiating fiber, which is an excellent weight loss ally, and are healthier than brown sugar of syrup, which can cause the formation of belly fat. For an added boost, sprinkle some cinnamon on top. New research suggests the comforting spice improves metabolic health by acting directly on fat cells, inducing them to start burning energy via thermogenesis.

Sure, summer is all about the flat belly—hello bikini season!—but why not tone some other parts of your body while you’re at it? By pairing split lunges with bicep curls you’ll be giving your legs, abs, and arms a workout. Mark, who advises doing this exercise with 1-liter water bottles, says, “Even though you aren’t actively moving your abs, they play a huge role in keeping your spine upright during this exercise, so please make sure you keep them engaged throughout the entire movement. This one makes your entire body tremble—so get ready!”

Cutting the amount of sugar you eat is one of the quickest and easiest ways to flatten your belly, especially if you replace that unhealthy added sugar with more fiber. In a review of 68 clinical trials and studies, New Zealand researchers reported in the British Medical Journal that increasing sugar intake meant increasing body weight while reducing sugar meant reducing body weight. Similarly, increasing fiber is another way to keep your belly lean. In a study of 1,114 people over five years, researchers reported that for every 10 grams of soluble fiber people ate, their belly fat accumulation was reduced by nearly 4 percent—even if they did nothing else to lose weight. Eat more soluble fiber with these overnight oats recipes!

Speaking of fiber, another great source of the satiating nutrient is hummus and vegetables. Dippable veggies such as carrots, bell peppers, and broccoli are packed with fiber and an array of other vitamins, and they pair perfectly with the creamy chickpea dip, which has 2.5 grams of fiber per ¼ cup. By skipping unhealthy cheesy dips in favor or hummus, you’ll be doing your belly (and the rest of your body) a massive favor.

With the weather getting warmer it’s the perfect time to go for a walk or run, but remember to vary your speeds. Why, you ask? Research has shown it will help you shrink your belly. In an Ohio State University study reported by Biology Letters, walking at varying speeds—as opposed to a steady speed—can burn up to 20 percent more calories.

When you’re continually stressed out, it’s bad news for your belly. Stress triggers the release of a hormone called cortisol, and because cortisol is evolutionarily linked to alerting your body to external dangers (like that buffalo headed straight for you) and low blood-glucose levels, it forces your body to store fat and makes you feel hungry. In other words, if you’re stressed, you’ll start craving that afternoon candy bar even if your stomach is actually full. To avoid stress, try simple things like yoga, taking deep breaths and meditating for a few minutes each day.

There’s arguably nothing easier than pouring some cereal into a bowl to start your day, but loading up on Frosted Flakes in the a.m. is detrimental for your belly. Tony the Tiger’s favorite cereal, while tasty, is packed with sugar and empty calories that are keeping you from having the body you want. Forgoing the Frosted flakes in favor of eggs is an easy way to change that. Since they are an excellent source of protein, eggs have the power to keep you fuller, longer. In fact, in one International Journal of Obesity study with 21 participants, half were fed a breakfast of bagels while half ate eggs. The egg group had a lower response to ghrelin (the “hunger hormone,”) were less hungry three hours later, and consumed fewer calories over the course of the next day than the bagel eaters. What’s more? Egg yolks contain choline, a nutrient with powerful fat-burning properties.

Seated medicine ball twists are a great way to get a toned midsection because they target your obliques while also engaging your abdominals and lower back muscles. When doing this exercise, Mark advises people to keep their feet on the ground. “This one is all about form, so keep your feet on the ground, lean back just enough to feel an engagement in your abdominals, and make a nice full turn with your shoulders,” he explains, noting you should feel that satisfying core burn in no time.

Shrinking your belly isn’t just about what you put in your body, it’s about what’s going on in your brain, too. In a 2015 study, Brown University researchers asked nearly 400 people to complete a mindfulness-awareness survey, which asked whether subjects agreed with such questions as “I find it difficult to stay focused on what’s happening in the present.” Then, they X-rayed the subjects’ bellies to determine their degree of belly fat. The results showed that the higher people scored on the mindfulness survey, the less visceral fat they were likely to have. People who are less mindful have, on average, an extra pound of fat inside their bellies than those who are more in tune with their everyday lives and the world around them.

Regular yogurts tend to be loaded with belly-bloating sugar, but that’s not the case with protein-packed plain Greek yogurt. Per a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28, and found Greek yogurt, with the highest protein content, to have the greatest effect. For a boost of flavor (and fiber!) toss some fresh berries on your yogurt and eat up!

Strength training is a great way to stay in shape and build up muscle, and because muscle mass burns more calories than fat (every pound of muscle uses about 6 calories a day just to sustain itself), the more muscle on your skeleton, the quicker you will lose the fat throughout your body, especially around your abdomen. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year, and be even closer to obtaining that lean physique you’ve always wanted. A simple way to build up muscle via strength training is to do push-ups or planks.

As it turns out, there’s something to be said for being a creature of habit and eating the same foods day in and day out, especially if you’re on a mission to shrink your belly. When University of Texas researchers looked at the diets of 6,814 people, they found that the more diverse one’s diet, the more likely one was to experience weight gain. In fact, those who ate the widest range of foods showed a 120 percent greater increase in waist circumference compared with those who had the least diversity.

Starting a Meatless Monday tradition is a great way to drop a few pounds because it increases your intake of fiber and a host of other nutrients. Numerous studies have shown that those who eat the least amount of meat are less likely to be obese, have lower BMIs, and the lowest body fat levels. Though it’s perfectly fine to eat meat a few times a week, these high-protein foods tend to fill you up before you can work your way over to the veggies, which are known to possess fat-fighting, waist-trimming powers, so try spotlighting just greens and healthy grains a few times a month.

High-intensity interval training (or HIIT) is a great belly-blasting option for those who already feel comfortable in the gym because it helps you drop fatty tissue and build muscle simultaneously. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR. To use HIIT to shrink your belly, do workouts that engage your core such as abdominal crunches or bridges. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Alex adds. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”

Simply put, artificial sweeteners cause belly fat. A 2015 study in the Journal of the American Geriatrics Society found that increasing diet soda intake is directly linked to greater abdominal obesity. In the study of older adults, researchers found those who drank diet soda each day experienced more than triple the increase in waist size over the course of nine years, so put down the Diet Coke and don’t even think about reaching for some Equal to put in your morning coffee.

According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the same time frame. Toss a spoonful of ACV into a homemade salad dressing or smoothie and watch the weight melt off!

Sure, trampolines are built for kids, but as an adult using one for rebounding is a great way to flatten your tummy. “Not only is it a great cardio workout (which is the first step to tightening up your midsection) but it makes your core work like crazy so you are getting the cardio plus the toning,” explains Hope Pedraza, a Certified Personal Trainer through American College of Sports Medicine “Everything you need for a tight tummy!” To get a comprehensive workout using a mini trampoline, Hope suggests jumping, lifting your knees up high, twisting, adding some light weights to move around while you’re jumping, and moving in all directions in different planes.

When it comes to grains, whole is the way to go. Why, you ask? Because unlike the refined stuff—white rice, white pasta, and white flour—which is stripped of valuable nutrients in the refining process, whole grains are packed with satiating, heart-healthy fiber and they won’t negatively affect your blood sugar or weight the way their whiter counterparts do. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. So if you’re on a quest to lose weight, ditch the white stuff and stock up on whole grains such as buckwheat, brown rice, and quinoa

The next time you’re making a salad or eating some yogurt, add some almonds to the dish. Not only will the nuts add a nice crunch to your food, but their high protein and fiber content makes them ideal for weight loss. A study published in the Journal of the American Heart Association found that consuming 1.5 ounces of almonds daily (as opposed to a carb dense muffin) along with a heart-healthy diet, helped to improve cholesterol and lipid profiles among the research participants. The study also found that eating almonds reduces belly fat, too.

What’s better than squats if you’re looking to get a flat belly? Pairing those squats with a bicycle crunch. This combo is one of Mark’s favorites because of all the different muscle groups it targets. “This compound movement not only hits your legs, but also works lower abdominals, upper abdominals, and obliques—all in one fun move!” he explains. Do a handful of sets a few times a week to start seeing results.

There are healthy belly bacteria, and then there are bad belly bacteria, the later of which studies indicate overweight people have more of in their gut. To keep the fat-causing bugs at bay, you need to eat a variety of foods that support their healthy counterparts—the kind found in the bellies of slim people. Examples of probiotic-rich foods that help you lose weight by aiding digestion include kefir, kombucha, and yogurt.

Beans can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a recent study published in The American Journal of Clinical Nutrition found eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. And if you need another reason to bulk up on beans, remember that the fiber and protein-rich legumes are an excellent source of genistein—the same compound found in peanuts and lentils that aids weight loss. To up your bean intake, toss some of ’em in a soup or salad and eat up!

“Dance cardio really is an amazing way to trim belly fat because it is going to help shed fat on the body as a whole. It is obviously a cardio workout, but because your body is forced to move in all different directions in different planes, it is making every single muscle in your body work. Similar to the benefits of a HIIT workout, you get the cardio plus toning benefit all in one,” Hope explains. So try a dance-centric class at your gym or turn up your iPod and bust some moves at home.

Munching on the right snacks throughout the day is one of the best ways to shrink your waistline. Need proof? According to a recent study, researchers found participants lost significantly more body weight when they incorporated low-sugar, high-protein snacks into their daily food routine. Fitting in healthy, high protein snacks (such as a handful of unsalted almonds) helps to maintain blood-sugar levels—which keeps your brain from triggering hunger pangs—and stops your body from indulging in unhealthy foods after what feels like a long day of starvation.

A dry sandwich is no good, but neither is one smothered in high-calorie mayo. Swap the popular condiment for avocado instead and help blast fat. Just half of an avocado contains 4.6 grams of belly-filling fiber, and its satiating powers are so potent that a study in the Nutrition Journal discovered that folks who added half a fresh avocado to their meal reported a 40 percent decreased desire to eat for hours afterward.

And unlike mayo, which is basically void of nutrients, avocados contain metabolism-enhancing monounsaturated fats that have been shown to reduce hunger, and unsaturated fats, which seem to prevent the storage of belly fat. For more ways to blast your belly fat, take a look at ways to lose your belly in 10 days!

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