Ten Easy Ways to Start Eating Healthier this Summer

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July 18, 2018
7/18/18 3:51 pm

Time to put that North Face puffer coat in storage because summer weather is officially here to stay in NYC. People in sundresses, short-shorts and sandals fill the city streets and it might just be the greatest thing since that first spring Cherry Blossom. If you're a true New Yorker, there's a good chance you spent the better part of the last 5 months in full-blown hibernation mode (shout-out to Seamless and SVU re-runs) avoiding the frigid city temperatures at all costs. And, if you're a New Yorker like me, these Seamless orders included more chicken fingers than açaí bowl—but don't fret! It's never too late to start eating healthier, and we teamed up with Romio Experts and Service Providers The Nutrition Twins to help you do just that.

Check out their tips below and be sure to book your nutrition session with The Nutrition Twins on Romio today!

Eat veggies before your meal

You’ll take the edge off hunger with very few calories and then you’ll be able to make a rational decision about what to eat. You’ll eat less of the heavy stuff at the meal and you’ll get fiber, phytonutrients and vitamins.  The key is not adding calorie-laden butter, oil or dressings.

Don’t just stop with the eating veggies before the meal—eat them with your meal too! 

Mix steamed veggies right into your meal! You’ll significantly slash calories.  The vegetables will make the meal much less calorie dense and you’ll fill up faster.  You’ll be able to save some for the next day. For example: Don’t just order pasta with shrimp, order a side of steamed broccoli and mix it right into the sauce.  Do the same with all of your dishes!

Start exercising first thing in the morning

While there is mixed research on whether or not this truly helps you to burn more calories, the truth is that if you exercise first thing in the morning, there are fewer things (and fewer excuses!) to get in the way of your workout.  Even the best intentions to exercise later in the day get derailed by having to stay late at work, going out with friends, or a hectic day.

Go for the lighter calorie cocktails and stick to the serving size

5 ounces of wine, 1.5 ounces of hard liquor or 12 ounces of light beer all have significantly fewer calories (typically 90-120) than mixed drinks, fruity cocktails and regular beer (which range from 140 calories to upwards of 700 calories, especially when you don’t stick to a serving size!).  If you have a couple of cocktails each week and switch to the lighter choices it’s an easy way to shed pounds! Keep in mind, many establishments serve in large glasses that double a serving size.

Put your oil in a spritzer instead of pouring it

Whether you pour oil on your omelet at breakfast, in your salad at lunch, or in your pan to cook your dinner, each tablespoon adds 120 calories.  And chances are each time you pour the oil you are using more than a couple tablespoons.  Put your oil in a spray bottle, spritz it on your pot or your meal instead of pouring it and you’ll save hundreds of calories each day and the weight will seem to fall of you.  Use a spray bottle for all dressings, condiments and even for butter!).  Psst… people are always shocked to learn that this is also the case for heart healthy olive, oil; the calories still add up quickly!

Write down everything that you eat

Keeping record holds you accountable for what you put in your mouth. You won’t forget you ate a few pieces of candy from your coworkers candy jar if it’s recorded in your food diary. Research shows when you write down what you eat you lose twice as much weight.

Swap dessert for a piece of fruit

Most people eat several hundred calories of dessert, but you can actually satisfy your sweet tooth with a piece of fruit (typically 60-80 calories/ piece)! We suggest trying this skinny homemade strawberry mint ice cream.

Sneak in more movement/ exercise

Sneak in exercise wherever you can. Take stairs instead of the elevator at work or push your kids on the swings for an arm workout. Even if you walk around the neighborhood for 15 minutes, it counts. Just get moving! No matter what your current level of activity is, add more activity to your day, you’ll force your body to burn more to slim down for the beach!

Swap heavier, higher calorie animal-based fare for protein and fiber-filled pulses (beans, chickpeas, lentils, dry peas)

Research shows that pulses aid in weight loss even when calories aren’t restricted.  Aim to get ¾ cup daily of any combination of pulses—that’s all it takes!  (This is really encouraging for our clients and helps them meet their “eat less meat” goals!) A few easy swaps to try: bean tacos, lentil or split pea soup and bean chili.

Leave the last four bites behind at each meal

This will save you about 100 calories at each meal and about 400 calories a day.  You’ll feel those last few pounds dropping off as this little change will help you lose almost a pound a week--without missing a thing!

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