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35 Ways to Lose Weight This Summer

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35 Ways to Lose Weight This Summer

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Make a moment for breakfast.

Skipping meals won’t make you lose weight faster, so fill up in the morning and start your day off on the right foot. Blend together a 1/3 cup whole-grain oats, a tablespoon of nut butter, and fresh or frozen fruit the night before. Let that sit in the fridge and “cook” overnight. In the morning, you’ll have a creamy smoothie bowl that’ll fill you up with fiber, protein, and healthy fat.

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Learn a new move.

Break out of your gym rut by brushing up on some quick exercises (like these whole-body toners from Jillian Michaels!) beyond the usual crunches. Renegade rows, anyone? Set a timer on your phone for two minutes and count how many reps you bust out; then see if you can beat that number the next time around.

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Eat more noodles.

Vegetable noodles, that is. Spiralized zucchini, carrots, beets, or squash can sub in for regular ol’ spaghetti at just a fraction of the calories. Short on time? You can pick up pre-prepped versions from GH Nutritionist Approved Green Giant in the freezer aisle.

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Revamp your takeout order.

You love Chipotle, but you don’t love the fact the average order can top 1,000 calories. Get your Mex-fest fix guilt-free (whether you’re at Taco Bell or home) by ordering up to three soft corn tacos with grilled shrimp, chicken, fish, or steak and loads of veggies. Skip rice too, but go for the beans and as many types as salsas as your heart desires. Top with a spoonful of guac and cheese for a filling, mostly plant-based meal.

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Sign up for a race.

Set a goal with a built-in deadline and you’ll feel more motivated to lace up your sneakers on the reg. Recruit a friend to walk a 5K together or register for a local trail run for a change of scenery.

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Buy a set of 5-pound weights.

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Grill your veggies.

“Grilling veggies means less opportunity for food to be dripping in oil or deep fried,” says London. Plus, the BBQ adds a boost of smoky flavor. Veggies taste so different grilled, you’ll want to load them on your plate.

How to grill vegetables the right way »

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Choose fish over red meat.

Fatty fish (salmon, halibut, tuna) and shellfish (mussels, shrimp) are great sources of omega 3 fatty acids. Plus, they’re a great source of lean protein. Grill them up and go to town.

30 fish and seafood recipes to try tonight »

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Use a pretty plate every time you eat.

The trick can serve as a reminder to slow down, sit down, and think about what you’re eating. Besides, it makes every eating occasion a little bit more special.

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Relax more.

Everyone has stress, but chronic stress can make you more prone to weight gain. Doing things that make you happy — like watching the sunset or chatting with a friend—can help you stay calm.

9 easy ways to de-stress after work »

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Have a morning latte.

Opt for a low-, non-fat, or soy latte as part of your breakfast, suggests London. “This can give you about 13 grams of protein in a 16-ounce beverage, which is great for rounding out a small breakfast,” she says.

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Add produce to every meal and snack.

Throw a handful of spinach into your omelet, add sliced cucumbers and bell peppers to your sandwich, or pair a plum with trail mix. Produce is loaded with nutrients and fiber, helping you fill up.

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Cultivate a summer workout playlist.

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Have lunch al fresco.

Listening to the birds, feeling the breeze, and basking in the warm summer sun can keep you mindful as you eat, which forces you to slow down and truly enjoy the meal.

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Skip summer TV.

The season isn’t known for its great TV, so skip it altogether. Go outside instead: Take a bike ride, people watch from your front porch, or take your dog to the park.

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Add a wine cube to your water.

Dropping in a frozen cube of wine into your cup of seltzer water or club soda is a great way to feel like you’re sipping something special without drinking a ton of calories.

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Serve dinner out of reach.

Rather than putting food out on the dining room table family-style, serve from the kitchen, suggests research from Cornell University. It helps prevent mindless picking and eating seconds when you’re not really hungry.

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Ditch your gum habit.

While chewing gum can be a great way to sidestep sweet cravings, the sugar alcohols (ingredients ending in “ol” on the label) can make some people feel bloated. Know which camp you’re in, and skip it if necessary.

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Add summer heat.

Spicy peppers and red chili flakes contain capsaicin, a compound linked to weight loss, says London. Grill up whole peppers on the grill, spice up guac and salsa, or throw chili flakes into a marinade for meat.

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Make fruit the star of dessert.

Try London’s sweet treats: banana split (sliced banana with a tablespoon of nut butter and sprinkle of chocolate chips), baked apples in the microwave, or berries with a dollop of ice cream. You can also grill peaches, pineapple, and plums for a twist on dessert.

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Read a beach book before bed.

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Take a minute to sprint.

Doing short minute-long bouts of high-intensity intervals has been shown to improve health just as much as a longer workout, according to 2016 research. Don’t be afraid to push yourself!

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Try a toast-toppings flip.

Fruits and veggies are the new bread! Use apple slices as sandwich bread for nut butter, roast sweet potato slices and top with almond butter, or scoop out a kiwi and add cottage cheese.

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Grow an herb garden.

Basil, rosemary, and mint are all delicious adds to boost the freshness of any meal. Gardening is also a bona fide exercise: 30 minutes “counts” as a moderate-intensity workout.

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Skip sugary summer beverages.

Soda has nearly 40 grams of sugar per can. Lemonade contains 28 grams of sugar per cup. Cut these where you can. “Sugar in beverage form doesn’t fill us up — they just add unnecessary calories,” says London.

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Shop the farmers market.

Discovering new-to-you fresh produce that’s in season will make summer eating exciting. Try crispy kohlrabi, experiment with fava beans, and buy mulberries. And remember: Always ask for samples.

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