PERFECT FIT

If you haven’t noticed, it is officially bathing suit and shorts season, a time during which most people gain weight. Rather than joining the ranks of those who will put on a few pounds this summer, decide now to drop weight during the hottest months of the year.All you need is a plan.Extra pounds can sneak up on you when you least expect it. Use these three tips to slim down during the remaining summer months.Get movingDuring this time of year the summer sun beckons, drawing us to our favorite outdoor destination. Instead of spending your day flopped out in the sun, make your outdoor day an active one – your waist will thank you for it.

• At the lake: If you are an able swimmer, there is no better way to burn calories than by taking a vigorous dip.
• At the state park: State parks were made for calorie burning activities! Take a hike that matches your fitness level, or bring your bike for an all-day adventure.
• At the beach: Be a beachcomber for the day as you walk along the water. After your walk, start a game of volleyball or Frisbee on the shore.

Surviving StarbucksIt is hard to avoid Starbucks these days – there seems to be one opening on every corner – and most have a line out the door. During the summer, coffee drinkers everywhere have one thing on their minds: the frappuccino. Now while I can’t endorse any sugar-filled drink, I would like you to know that not all cold beverages were created equal.

• Your best bet: If you want a refreshing caffeine boost, look no further than an iced coffee. It is just as refreshing as any cold beverage and contains less than 20 calories (even the Venti.)
• Frappuccino fix: If you must have a frappuccino, order a tall light blended frappuccino without whip. This contains 140 calories and 1.5 grams of fat. Way less fat than a regular frappuccino.
• Lose the whip: If you are standing up right now, you may want to sit down for this one. The average plop of whipped cream on a blended coffee beverage contains 13 grams of fat! Do I need to say more?
• Your worst bet: If you are wondering just how detrimental a coffee beverage can be to your weight loss effort, let me introduce the Venti Double Chocolate Chip Frappuccino Blended Creme with whipped cream. This beverage weighs in at 720 calories and 25 grams of fat. Yikes! That’s like losing the benefits from an entire week of working out.

Lighten upSummer heat can give you a unique edge toward your fitness efforts since increased temperatures are a natural appetite suppressant. Use this knowledge to your advantage by purposely cutting back your calories at each meal.

• When you dine out, cut back your portion by splitting an entrÈe with a friend. Most restaurants will be happy to do this, and your friend will benefit from the cut in calories too.
• Chisel down your breakfast calories by exchanging your breakfast sandwich or eggs and pancakes for a refreshing cup of yogurt.
• Who said soup was only good in winter? Soups (ones that are not cream based) make a satisfying and filling dinner with fewer calories than your typical fare.

Like I said, have a plan to drop those pounds yet this summer. Ditch the excuses and find a qualified fitness expert.Teryaki chicken burgersThis quick homemade teriyaki sauce spices up ground chicken burgers for a taste you will love. Try it with a whole wheat bun or with a side of brown rice.Yields six servingsIngredients:* 1 lb. fresh lean ground chicken* 1 cup corn flakes cereal, crushed* 2 teaspoons sugar* 1 teaspoon grated ginger root* 1 teaspoon soy sauce* 1/2 teaspoon sesame oil* 2 green onions, chopped* 1 garlic clove, minced1. Heat grill. In a large bowl, combine all ingredients; mix well. Shape mixture into six patties, 1/2 inch thick.2. When ready to grill, lightly oil grill rack. Place patties on gas grill over medium heat or charcoal grill 4 to 6 inches from medium coals. Cook 10 to 12 minutes or until burgers are no longer pink in center, turning once.Nutritional Analysis: One serving (1 burger) equals 180 calories, 7g fat, 14g carbohydrate, 16g protein.David Corder NSCA-CPTwww.perfectfitwc.com