Your summer weight loss plan

Summer is here—instead of getting stressed about squeezing into that bikini, take control of the situation by adopting a healthy weight loss plan. There are some basic strategies that are already popular and well-known—cut down the fat and calories, up your intake of fruits and vegetables, and start a workout regimen. However, if you want your results to last, then you’ll need to transform your lifestyle for the long-term. The best way to do that is to find habits that you know you can live with, and adopt them one or two at a time.

Below are some great tips that we learned from the staff at several Southern California weight loss clinics.

Make clever substitutions. Skip the fatty ranch or sour cream dip and use hummus or vegetable bean dip instead. Opt for almond butter spreads instead of butter or cream cheese. Swap out sugary-laden dips for fruit with natural applesauce sprinkled with cinnamon—it’s delicious with apples, bananas, pears and melons.

Alleviate temptation. Dump out all the junk food and baked goods in your refrigerator and pantry. The easiest way to achieve success with your weight loss plan is to simply remove all temptation.

Don’t trade fats for sugar. Watch out for foods with labels such as “fat free” and "zero trans fats." In order to preserve the taste, these foods tend to substitute huge amounts of sugar or sodium for the fat, which can be very detrimental to your weight loss plan. Plus, many people think “low fat” means license to eat more and ultimately end up overeating

Move it to lose it. Move around every chance you get. Take the stairs, walk on errands, ride your bike to the post office and join a sports league. You know the drill. Start up a cardio workout regimen in addition to supplementary exercise programs, such as walking, jogging, resistance training, yoga or Pilates classes.

Aim for a minimum of 10,000 steps a day. Get a pedometer to help you keep track of your steps and strive to take at least 10,000 a day, which equals approximately five miles. This number was determined as a result of collaborative research by the United States, Canada, France and Sweden to establish guidelines for how many steps per day people should take to control their weight.

Be in the moment. Don’t eat in front of the television or while reading. Distracted dining leads you to consume more calories. Stay present, take your time and savor each bite.

Click here to learn more strategies that weight loss clinics offer their clients.