How to Stay on Track This Summer

Social events don’t have to derail your progress
Published June 7, 2022

Summer is here! And while summer often means lots of fun gatherings with friends and family, it can also bring with it some anxiety when one is on a weight-loss journey. How will I stay on track? Do I have to be “that person” who’s on the diet at the event?

We’ve all been there, but rest assured, with WeightWatchers you can stay on track and you can fully enjoy all the summertime social events you’re invited to – yes that includes eating the ice cream and the barbecued ribs. WW is a lifestyle – not a diet – and it is designed to fit into your life all year round, pool parties and all.

Here are five common summer scenarios that you might face, with tips for staying on track so you can maintain your progress and enjoy everything the season has to offer.

You’re at a wedding

Tip: Pre-track if possible

Many weddings will ask guests to choose their meals from a set menu, giving you an opportunity to plan ahead and pre-track the event. You can choose dishes that fit into your regular meal plan, and potentially make special dietary requests ahead of time as well.

Tip: Keep portions in mind

If pre-tracking isn’t an option, you can always use the old tried and true method of being mindful of portion sizes.

“Instead of eating from everything in large quantities, you can taste bits and pieces but heavily reduce your portions to try and stay within a calorie deficit,” says John Gardner, a NASM-certified personal trainer and the CEO and co-founder of Kickoff.

You’re camping

Tip: Pack healthy snacks

While camping does put some limits on food options in terms of refrigeration and cooking abilities, one area where you can really plan ahead is snacks. Think nuts, dried fruit, granola bars, peanut butter and easy-to-pack fresh fruit like apples, peaches and clementines. You can also cut up veggies and pack them with hummus and guacamole that you can keep in a cooler so they stay fresh.

Tip: Get your workouts in early

“One way to help you stay on track this summer is by at least keeping your fitness on track,” says Gardner. “Make sure you start your day with an exercise first thing in the morning to avoid getting distracted by the day’s activities. Even if you’re camping or away on a weekend, you can go for a morning run [for example] to ensure you stay active and burn some calories.”

You’re invited to a barbecue

Tip: Bring your own dish

This doesn’t mean you have to bring a dish and eat only that at the barbecue, but by bringing something you’ve made yourself, you can guarantee there will be a healthy option that you can enjoy.

“Ask the host to see if they’re okay with you bringing a healthy dish so you know that you’ll have something decadent and in line with your plan,” says Matthew Scarfo, NASM-certified personal trainer and contributor at Lift Vault. “Once you get the okay to bring your own food, try a flavourful recipe you might not have tried in the past.”

You’re on vacation

Tip: Make the calories count

If you’re going to indulge in some things you wouldn’t normally have, make sure they’re things you actually want, says NASM-certified personal trainer, nutrition coach and founder of Rob Wagener.

“Don’t take in extra calories on foods just because they are available. This will leave more room for the food you want and save you some calories.”

Tip: Stay active

“Even if you don’t feel like it, try to find a way to exercise and burn some calories each day on vacation,” says Wagener. “This will help balance your calorie intake and even give some extra room in your calorie count for a few extra tasty treats.”

You’re at the cottage

Tip: Get cooking

Cottages almost always have kitchens, and that means you can cook exactly what you want, how you want it, even when you’re away from home. Make a menu plan before you leave for the cottage and get groceries so you’re all set. You can even make some meals ahead of time and freeze them so all you have to do is reheat when you get there.