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During summer months, snacks like ice cream, soft drinks, and smoothies can add liquid calories and sugar. The effect can dampen weight loss and progress towards health goals

• Try water and other low-calorie beverages for refreshing alternatives to sugar-sweetened beverages like soda and sweet tea. 
• Learn how nutrient-dense, whole-food alternatives can satisfy cravings for ice cream and salty snacks without throwing you off track. 
• Use protein and fiber to fill up without filling out or spiking insulin. 
• Follow this roadmap for navigating summer cookouts and barbecues without feeling deprived or off the rails. 
• Lark is available 24/7 to support your health and weight loss goals with or without GLP-1 medications so you can establish healthy habits for lifelong change. 

It may feel like summer should promote weight loss and health. Warmer days and more relaxed schedules may lead to increased activity. You might also expect to lose weight due to an abundance of summer fruits and vegetables, along with less of an appetite for heavy meals. 

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However, you’re not alone if you’ve had trouble losing weight in past summers. If you’re not careful, turning to cold drinks and refreshing snacks to beat the heat can actually lead to higher consumption of calories and sugars from choices like soft drinks, ice cream, and smoothies. Salty snacks and typical fare at picnics and barbecues can add to the challenge. 

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With a small amount of planning, you can avoid calorie traps this summer. Instead, you can choose nutrient-dense foods that satisfy hunger and taste buds. Here’s a guide to summer snack swaps to keep you refreshed, energized, and on track. 

Swap 1: Better Hydration

Fluid needs increase when temperatures rise. That’s why you may feel extra thirsty in summer. It’s great to listen to your body and drink more water in the summer, but there’s a risk that comes with higher temperatures. 

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Research in the journal Nature Climate Change explains that people consume more sugar-sweetened beverages when temperatures are higher, such as during summer months. Consumption of sugar-sweetened beverages like soft drinks, sweet tea, and lemonade is linked to weight gain and higher risk for diabetes. 

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Here are some swaps for sugary drinks.

Alcoholic beverages can be high in calories and sugar, and they can affect blood sugar control. Try these summer mocktails instead!

Swap 2: Frozen Treats for Ice Cream, Shakes, and Smoothies

Ice cream is practically a summer staple because it is sweet and cold, but it can be high in calories, fat, and sugar. Counts are higher when portions are bigger, which is often true when you order from scoop shops or ice cream parlors. Cold treats are also 

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There are plenty of frozen, sweet swaps that are naturally refreshing and free from added sugars. 

Try these frozen banana treats - no blender needed - and variations for healthier refreshing sweets this summer. 

Swap 3: Lower-Calorie, Lower-Salt Snacks for Processed Snack Foods

It’s natural to eat more snacks instead of heavier meals if summer heat reduces your appetite, but munching on snack foods can have risks. Many packaged snack foods are processed and high in sodium, starch, fat, and calories. Chips, pretzels, and cookies are examples. 

Aim for less processed snacks, and watch portions. Dips and condiments are important, too.

Check here for 30 easy grab-and-go snack ideas. 

Swap 4: Fiber and Protein Snacks for Empty Calories

Snacks are supposed to satisfy hunger, but many quick and easy snack foods don’t fill you up for long, even when they have a lot of calories. They may leave you feeling hungry again within 1-2 hours if they’re lacking key nutrients. Protein and fiber are considered filling nutrients that can help stave off hunger for longer. 

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Try to include protein and fiber in your snacks so you feel full and energized for longer. If your original snack only has carbohydrates, try adding a source of protein. If your original snack is highly processed, try choosing a less processed version with more fiber. Including a small amount of healthy fat can also help keep you full for longer.

Lark Can Help

Smart snacks can reduce hunger, improve energy, and support health, and Lark can help. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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