The sun is out in full force and the temperatures are rising! For many, this means cookouts, barbeques and fun in the sun. For others, this means struggling with eating healthy, controlling portions and regular exercise. Many of us consider winter to be the worst time of year for our waistlines, but many people struggle with their weight in the summertime too. Don’t let summertime get-togethers and hot weather get in the way of your healthy eating commitment. A little know-how can go a long way in keeping vigilant throughout the summer months. Here are my top 4 tips to avoid packing on the pounds and staying healthy.

Drink Lots of Water

Many times when people think they are hungry, they are actually just thirsty. By drinking lots of water throughout the day, you'll lower the risk of overeating. But if you couldn’t stop yourself it’s okay. Just be sure to take a walk after eating to get your metabolism going instead of lying on the couch. Try not to let the guilt fester and add some exercise to your day. Go out for a walk with the family, take a bike ride, go for a hike or do some yoga. And always remember that the next day is a new day -- don’t let it be a downward spiral!

Plan Your Exercise Around the Heat

If you love to exercise, but hate the hot weather then you need to think a couple steps ahead. Be a vigilant weather watcher and plan your outdoor exercise for early in the morning or later in the evening once it cools down. It’s not enjoyable to work out in the suffocating heat and humidity, nor is it safe.

You can also take advantage of indoor options on especially hot days, such as:

• Walking at an indoor mall
• Trying a fitness class
• Doing yoga or strength training at home
• Swimming

Be Smart about Dining Out

Summer often means more meals away from home, from patio dining to backyard barbeques. But when you eat dinner out, reduce the temptation to clean your plate by setting aside one-third of your meal. Ask the server for a to-go container and take it home for lunch the next day. Try serving yourself one-third less at home too. This simple tactic can potentially subtract more than 500 calories a day.

Rethink Your Summer Drinks

The hot weather has us reaching for liquids, but be careful! Stay away from soda, juice drinks, and other sugar-sweetened beverages as much as possible. Soft drinks and juice drinks are a major source of empty calories in the American diet. And go easy on the alcohol while you’re at it too. Remember that alcohol is a source of empty calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine has 85; and a margarita packs an even bigger caloric punch at a whopping 680 calories for 12-ounces. Even worse offenders are creamy cocktails, such as brandy alexanders and mudslides — equivalent to drinking a rich dessert.

Instead, try:

• Sparkling water with fresh fruit
• Unsweetened iced tea
• Water infused with herbs or citrus
• A lighter cocktail option made with fewer sugary mixers

Factors in Our Favor

While there are many factors working against us during the summertime, there are also many factors working in the favor of health and weight management too. The weather is usually good enough to get in some outdoor physical activity daily, and fresh produce is quite abundant this time of year too. Focus on what you can control, and try not to let guilt fester if you have overeaten. Instead, add some exercise to your routine after indulging. It is a great time of year for a long walk or hike. And always remember that the next day is a new day.

Stay on Track This Summer

Summer should be a season of fun, not stress. Seattle Sutton’s Healthy Eating makes it easier to enjoy balanced, portion-controlled meals without the guesswork. Our dietitian-designed meal plans provide nutritious, ready-to-enjoy meals that can help you stay consistent, even during the busiest months of the year.

Don’t let summer get in the way of your health goals. With a little planning, you can enjoy everything the season has to offer while still taking care of your health.