Ah, summer—a time for sunshine, poolside relaxation, and, of course, BBQs! If you’re anything like me, the warmer months mean plenty of backyard gatherings, grilling sessions, and eating until you can’t move. This past summer, my grill was basically on life support because we used it so much. Friends and family were over almost every weekend, and the smell of burgers, hot dogs, ribs, and grilled veggies filled the air.
But here’s the thing: by the time September rolled around, my waistband was not happy. Despite all the fun, I found myself a little extra around the middle. Sound familiar? If you’re nodding your head, you know exactly what I’m talking about.
The Summer BBQ Effect: Why We Gain Weight
Let’s be real—BBQs are amazing, but they’re not usually the healthiest events. Sure, you can throw a salad or some grilled veggies into the mix, but the stars of the show are often the high-calorie stuff. We’re talking burgers, sausages, ribs, and steaks, often slathered with sauces and cheeses. And then there are the sides: creamy coleslaw, potato salad, chips, and macaroni salad. Not exactly light fare.
Oh, and let’s not forget the drinks. Whether you’re sipping on soda, beer, or cocktails, those calories add up fast. Alcohol can be sneaky too—it not only gives you empty calories, but it also lowers your willpower. Before you know it, you’re going for that second plate or dessert without thinking twice.
And after a big meal? I don’t know about you, but I’m more likely to lounge in a hammock or take a nap than hit the treadmill. It’s easy to underestimate how little activity we get during summer, even though we think of it as an “active” season.
My Reality Check: Stepping on the Scale
It wasn’t until after Labor Day that I realized just how much those summer indulgences had caught up with me. I stepped on the scale, and there it was—seven extra pounds. It wasn’t the end of the world, but it was enough to make me feel sluggish, less energetic, and a little uncomfortable in my clothes.
I knew it was time to get back on track. I’d had a blast over the summer, but now it was time to shift gears and focus on feeling better and shedding that BBQ weight.
How Much Weight Can You Gain Over Summer?
It turns out, gaining a few pounds over the summer is pretty common. Some studies suggest people can gain anywhere from 5 to 10 pounds in a few short months. Between the BBQs, the summer cocktails, and the general relaxation vibe, it’s easy to see why.
In my case, I noticed not just the extra weight but also how it affected me overall. I felt more sluggish and less motivated to stay active. That was the wake-up call I needed to start making some changes.
My 3-Month Plan to Shed Summer Weight
I wasn’t about to give up my love for BBQ, but I knew I needed a plan to balance things out. Here’s what worked for me:
1. Setting Realistic Goals
The first thing I did was set a simple, realistic goal. Losing one pound per week felt doable, so over the next three months, that would total around 12 pounds—enough to get back to my pre-summer weight and even a little extra if I wanted. This kept me motivated without feeling overwhelmed.
2. Making Smarter Food Choices
I didn’t want to cut out everything I love, so I focused on balance. Instead of going on some extreme diet, I made a few key adjustments:
– Lean proteins: I swapped out fatty cuts of meat for leaner options like chicken breast and fish. I still grilled, but now my BBQs featured healthier proteins.
– Portion control: Summer BBQs encourage big portions, but I started using smaller plates and serving myself reasonable portions. Trust me, you don’t need that third hot dog.
– Healthier sides: I added more grilled veggies and salads to the mix and cut back on heavy, creamy sides. Who knew roasted veggies could be so satisfying?
– Drink swaps: I swapped out sugary drinks and cocktails for water, sparkling water, or unsweetened iced tea. I still had the occasional drink, but I was more mindful about it.
3. Getting Active Again
Exercise is a crucial part of weight loss, but I wasn’t about to sign up for a marathon. I started small, focusing on activities I actually enjoyed:
– Daily walks: A 30-minute walk became my go-to. It’s low impact, and you’d be surprised how much a simple walk can boost your mood and burn calories.
– Strength training: Twice a week, I did some bodyweight exercises like push-ups, squats, and lunges. Building muscle helps increase your metabolism, which is a win when you’re trying to lose weight.
– HIIT workouts: I added some High-Intensity Interval Training (HIIT) into my routine. These quick, intense bursts of exercise are great for fat burning in a short amount of time.
4. Tracking My Progress
I’m not a huge fan of constantly stepping on the scale, but I did check in weekly. I also kept a food journal, which helped me stay on track without being too obsessive. Seeing progress, even small steps, kept me motivated.
5. Staying Hydrated
This one was a game-changer—drinking more water helped me feel full and energized. I made sure to drink at least eight glasses a day, and if I exercised, I upped my intake.
6. Getting Enough Sleep
I’m a big believer in the power of sleep. Lack of sleep can mess with your hormones and make it harder to lose weight. I made a point of getting seven to nine hours of rest each night, and it made a huge difference in how I felt.
Wrapping It All Up: It’s About Balance
Getting back to my normal weight after a summer of indulgence wasn’t about cutting out the fun or making drastic changes. It was about finding a balance that worked for me—enjoying the occasional BBQ without overdoing it and making small, sustainable changes to my diet and routine.
If you’ve found yourself in a similar spot after summer, don’t stress. With a little focus and some realistic goals, you can lose that extra weight while still enjoying life (and maybe even a few more BBQs along the way).
