How can I lose summer weight gain?

You can lose weight by doing it sensibly.

The best way to lose weight is to eat less; choose foods low in total fat, saturated fat, and cholesterol; and exercise regularly.

Eat a variety of lower-fat foods to get all the nutrients you need. Your doctor or a dietitian can recommend the number of daily servings you should eat from each food group.

If weight loss is your goal, select a lower number of recommended servings. You also must watch your calorie intake. Remember, “low-fat” does not always mean “low calorie.” To help control your fat, cholesterol, and calorie intake, eat plenty of plant-based foods (grains, fruits, and vegetables) and fewer animal-based foods (meat and dairy).

You want to get in the habit of reading labels in the supermarket.
Learn about the foods you eat by reading food labels. The label on a food package shows the number of grams of fat per serving. Look for “low-fat,” “non-fat,” and “reduced-fat” claims on packages. Choose lean meats, fish, and poultry. Other good, low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat milk, and tuna packed in water. Choose skim or 1 percent milk. Whole milk is high in butter fat. Enjoy low-fat (no more than 3 grams of fat per ounce) or non-fat cheeses. Try low-fat or non-fat versions of your favorite margarine, salad dressing, cream cheese or mayonnaise.

Increase your physical activity to improve heart health and lose excess body fat. Find an activity you enjoy doing and work it into your daily schedule. Set a goal of 30 minutes of activity every day. When exercising, be sure to use the large muscles in your arms and legs. You want to increase your heart rate, but be able to hold a conversation at the same time.