Summer's End: Getting Back on Track with Your Health

As the long, sun-drenched days of summer come to a close, it's easy to feel a bit wistful about the transition to cooler weather and the return to our regular routines. Summer often brings with it a more relaxed approach to life—vacations, barbecues, and days spent lounging by the pool can lead to a few indulgences and a break from our usual health habits. While we may miss the long, carefree days, the change of seasons offers a perfect opportunity to reset and refocus on our health. Getting back on track with your health as summer ends doesn’t haven’t to be daunting. With a few tips, you can embrace the new season with renewed energy and commitment to your well-being.

But before diving into new routines, take a moment to reflect on your summer habits. What worked well for you? Where did you stray from your health goals? Understanding these patterns can help you identify what to carry forward and what to adjust.

We find that once you understand and acknowledge your mistakes you can easily move forward as you already have a solution in hand. Here are a few common mistakes we see and a few solutions we suggest:

1) Setting Unrealistic Goals

Mistake: Setting overly ambitious goals, such as losing a large amount of weight in a very short period, which can lead to disappointment and frustration.

Solution: Set S.M.A.R.T. goals—Specific, Measurable, Achievable, Relevant, and Time-bound. In this example, aim for a gradual weight loss of 1-2 pounds per week, which is sustainable and healthier.

2) Meals

Mistake: Starting your day with sugary meals and drinks, especially breakfast, like drinking orange juice, eating cereal or a granola bar.

Solution: Start your day off with a high protein meal which could include eggs, and avocado. Eating balanced meals throughout the day keep your metabolism steady and avoid excessive hunger. Also focus on nutrient-dense foods that keep you full longer.

3) Relying on Fad Diets

Mistake: Following fad diets that promise rapid weight loss can be tempting, but they are often not sustainable and can lead to nutritional deficiencies.

Solution: Choose a balanced diet that includes a variety of foods from all food groups. Focus on long-term lifestyle changes rather than short-term fixes, like eating a whole foods diet.

4) Neglecting Physical Activity

Mistake: Relying solely on diet to lose weight without incorporating physical activity can slow down your progress and reduce muscle mass.

Solution: Incorporate regular exercise into your routine, focusing mainly on strength training exercises. Aim for at least 150 minutes of moderate-intensity exercise per week.

5) Not Drinking Enough Water

Mistake: Failing to stay hydrated can lead to mistaken hunger signals and decreased metabolic efficiency.

Solution: Drink plenty of water filled with electrolytes throughout the day. Start your day off with warm lemon water with a pinch of Celtic sea salt to help detox and then aim for at least half of your body weight in ounces daily (and more if you are physically active).

6) Emotional Eating

Mistake: Turning to food for comfort during times of stress, boredom, or sadness can lead to overeating and poor food choices.

Solution: Develop alternative coping mechanisms for dealing with emotions, such as exercise, meditation, or talking to a friend. Keep healthy snacks available and avoid keeping junk food in the house.

7) Ignoring Portion Sizes

Mistake: Consuming large portions, even of healthy foods, can lead to consuming more calories than you need.

Solution: Pay attention to your plate. It should be mainly protein and vegetables with a small portion of starch on the side if you desire.

A structured routine can help you stay consistent and make healthier choices more effortlessly. As the days grow shorter and cooler, shift your activities to fit the new season creating healthier habits to avoid pitfalls.

1) Plan Your Meals

Healthy Habit: Plan your meals and snacks ahead of time to ensure they are balanced and nutritious. This helps prevent impulsive eating and ensures you get the necessary nutrients.

Tip: Check out our locally made, ready-to-eat meal prep that offers breakfast, snacks, lunch and dinner options!

2) Keep a Food Journal

Healthy Habit: Track what you eat and drink to become more aware of your eating patterns and make adjustments as needed.

Tip: Use a food diary or a mobile app to log your meals and monitor your progress. We like using the Hit Meal app to make it easier to keep track!

3) Practice Mindful Eating

Healthy Habit: Pay attention to what you eat, savor each bite, and eat slowly. This helps you recognize when you are full and prevents overeating.

Tip: Avoid distractions like TV or smartphones during meals to focus on your food.

4) Get Adequate Sleep

Healthy Habit: Ensure you get enough sleep each night, as sleep deprivation can lead to weight gain and increased hunger.

Tip: Aim for 7-9 hours of sleep per night and establish a regular sleep schedule. If you haven’t heard of the sleep tracker made by Oura ring, check it out! Get $40 off with the link here: https://ouraring.com/product/rings/heritage?utm_medium=iac_raf

5) Stay Consistent

Healthy Habit: Consistency is key to long-term success in any and all aspects of your life. Stick to your healthy eating and exercise routines, even on weekends and holidays and you will find over time your consistency will have paid off.

Tip: Find a routine that works for you and make it a part of your daily life.

6) Seek Support

Healthy Habit: Surround yourself with supportive friends and family who are like minded and want to succeed in their health goals just like you. Joining fun groups and communities like The Scoop, located on Hilton Head! Follow Katie on social media at @studioh_scoop and get “the scoop” on the local fitness scene, wellness tips, and monthly events to find what works best for you!

Tip: Share your goals with others who can provide encouragement and hold you accountable.

7) Celebrate Non-Scale Victories

Healthy Habit: Focus on other indicators of success beyond the scale, such as improved energy levels, better sleep, or increased fitness.

Tip: Keep a journal of your non-scale victories to stay motivated and recognize your progress.

Avoiding common mistakes and establishing healthy habits are crucial for achieving and maintaining your health goals. By setting realistic goals, staying hydrated, incorporating regular physical activity, and practicing mindful eating, you can create a sustainable and enjoyable journey. Remember, the key to success lies in consistency, patience, and a balanced approach to health and wellness. Celebrate your progress, stay motivated, and make healthy choices that support your overall well-being.

Love,
Andrea