You probably want to enjoy the sun, have fun, and get some relaxation during the summer, but that doesn’t mean you have to abandon your healthy eating habits or weight loss plan. Whether you’re lounging by the pool, hitting the beach or exploring new destinations, here are some practical tips to help you stick to your weight loss plan during the sunny season:

Bring a Healthy Dish to Social Gatherings

Just because there are hot dogs on the grill does not mean you have to eat one! When you go to a party or cookout, contribute a nutritious side dish (or two). Think vegetable salads, fruit plates, or grilled chicken or fish. Having a go-to healthy option ensures you won’t be at the mercy of less nutritious party foods.

Summer Salad with Chickpeas


2 cups, or 1 can chick peas (If using canned, drain and rinse)

2 cups sliced cherry tomatoes

10 basil leaves chopped

1/4 cup chopped fresh parsley

2 T olive oil

1 clove garlic minced

Juice from 1/2 a lemon

Salt to taste


Mix everything in a large bowl.

Place in the fridge for at least 30 minutes so the flavors can marinate.

This salad should keep for up to a week in the fridge. Enjoy!

Be Alcohol-Savvy

Limit alcoholic drinks. They can pack a calorie punch, especially those fruity cocktails. Opt for light beer, a small glass of wine, or liquor mixed with calorie-free club soda. Hard Seltzers are very popular but make sure to check the calories and sugar levels before you reach for one.

Stay hydrated by drinking water before and after alcohol consumption.

Hydrate, Hydrate, Hydrate!

Aim for at least 60 ounces of water daily. If you exercise, most people will need more, up to 100 ounces per day. Dehydration from exercising – or from not drinking water throughout the day – can lead to overeating. Especially if you are on a prescription weight loss medication like semaglutide or tirzepatide (GLP-1), your brain might tell you that you are not hungry or thirsty, but you always need water.  Drink water when you wake up and before meals. Check your urine color – light yellow or clear means you’re well hydrated!

Staying hydrated is super important but plain water can easily become boring. Brighten yours up and keep it interesting by infusing fruit and herbs into it. You can enjoy fruit-infused water immediately by adding some ice to your glass of water with fruit. If you would like a stronger flavor, chill the fruit-infused water in the refrigerator for 1-2 hours. It is best to drink the fruit-infused water the day you make it but will last up to two days in the refrigerator.

If you want to do something that will last longer (and impress your guests even more!), fruit ice cubes are a beautiful way to jazz up and enhance the flavor of your water.  Fruit cubes are super customizable, too. For example, here is a list of fruits that go well with one herb I really love – mint (I have a lot of mint in my garden, and this is a great way to use it). Basil is delicious, too.

Fruit & Herb infusions/Fruit Ice Cubes

  • Cucumber, Lime, and Mint
  • Lime and Mint
  • Lemon and Mint
  • Cucumber and Mint
  • Watermelon and Mint
  • Strawberry and Mint
  • Raspberry and Mint
  • Watermelon, Raspberry, and Mint
  • Orange and Mint
  • Pineapple and Mont

 Pro Tip:

Use filtered water for ice cubes. Also, for a higher chance of your ice cubes being clear once frozen, boil the water and let it cool. After that, boil the water again and let it cool. Then, fill the ice cube trays with that water.

Smart Dining Out

Choose wisely when dining out. Look for grilled options, salads, and lean proteins. We like to stay positive, but here is a list of foods to avoid if you want to lose weight fast and keep it off.

The Top 10 Worst Foods to Eat

Processed meats like bacon, hot dogs, and deli cold cuts.

  • Sodas.
  • White bread.
  • French fries.
  • Fast food burgers.
  • Donuts.
  • Processed cheese.
  • Potato chips.

Smart Snacking

Pack healthy snacks or meals for travel or the pool/beach. These are snacks that will give you “long energy” rather than “quick energy.” Unsalted nuts, triple zero Greek yoghurt, a few grapes, low-sodium turkey roll-ups with cucumber and tomato, and veggies with yogurt dip are great choices. Try to avoid foods that have added sugar (cookies, cake, candy, sugary cereals) and foods with added salt (pretzels, chips, packaged crackers, etc). Also, try to focus on high protein foods. If you are looking for portable high protein snacks that have been designed to help you lose weight fast, the online store at LivLight Weight Loss is a great place to find delicious snacks, bars and shakes.

If you like to make your own snacks, here is a grain free, low sugar recipe to enjoy (keep in mind they tend to soften up at room temperature so use a little cooler to take them out in the sun)

Energy Protein Balls

1 cup nut butter (we like almond, peanut, cashew, or sunflower)

3-5 pitted medjool dates* (add more for sweeter bites)

2/3 cup hemp seeds

1/4 cup chia seeds (or sub other seeds, such as sesame or flax)

3-4 Tbsp protein powder (Click here for Vanilla, Chocolate & Mocha LivLight Protein Powders)

FOR TOPPING (optional)

Hemp seeds

Desiccated coconut

Unsalted Pepitas (Pumpkin seeds)


  1. Add nut butter, pitted dates, hemp seeds, chia seeds, and protein powder to a food processor and blend until all ingredients are well combined and a cookie dough-like texture forms (see photo). If too wet, add more dry ingredients of choice, such as protein powder or hemp seeds. If too crumbly or dry, add a little more nut butter. NOTE: These are meant to be on the tender side, so don’t be concerned if they’re a little soft (they’ll firm up in the refrigerator or freezer).
  2. Scoop out rounded 1 Tbsp amounts and roll into balls.
  3. Place on a parchment-lined plate or platter.
  4. Roll the balls in hemp seeds or desiccated coconut. Top with some pepitas for added crunch.
  5. Transfer balls to the freezer or refrigerator to chill for 15 minutes to firm up.

We recommend storing these in the refrigerator for up to 2 weeks or in the freezer up to 1 month for the best texture. They are delicious straight out of the refrigerator or freezer and tend to soften at room temperature.

Remember, summer is about enjoying life while being mindful of your self-care. Cheers to a healthy and sunny season!

Written by Susan Malzone, Director of LivLight Weight Loss