6 Summer Slim-Down Foods That Help You Lose Weight

Whether you’re at a backyard barbecues, a ballgame, on the beach or basking in the sun, a big part of summer fun is the food: Favorites you’ve had since school days that signal the season of sunshine is here, and you’re enjoying it. If you’re on a weight loss program, some of those perfect-for-summer foods can actually help you on your journey. So exactly which are the summer slim-down foods that help you lose weight?

These six options are more than just delicious summer favorites—thanks to the right combinations of nutrients, they’re also foods that help you lose weight :

1. Cool cucumber, local tomatoes and slices of watermelon

What do these foods have in common? Water. Thanks to their high water content, all three of these summer favorites don’t just cool you down, but they’re low in calorie density—which, according to Science Daily. means you can eat a lot of volume without eating a lot of calories. When scientists had obese women in a study add more water-rich foods to their diet plans, they lose 30 percent more weight during the first six months of dieting than those who didn’t focus on adding water-rich foods.

If you’re a watermelon lover, keep track of your portions: Because it’s high on the glycemic index, one cup of the luscious fruit counts as one SmartCarb on Nutrisystem program. Tomatoes and cucumbers, though, are unlimited foods, and count towards your four daily servings of non-starchy vegetables. Pile them on your plate next to your backyard burger or in a fresh, chilly summer salad to help you lose weight.

7 Guaranteed Ways to Lose Weight for Summer

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2. Cool, creamy smoothies and frozen Greek yogurt treats

Greek yogurt has 17 grams of belly-filling, hunger-fighting protein in every 100 calories, according to the United States Department of Agriculture (USDA). And it’s also got calcium, which can help more of your weight loss come from fat.

Combine this thicker, creamier yogurt with berries for a cool parfait, or mix them in and freeze in popsicle molds for a fat-fighting fro-yo dessert. Smoothie lover? Double up on the weight loss power of Greek yogurt: Mix in leafy greens with your favorite fruit, Greek yogurt and ice for bonus nutrients and fiber to make your smoothie more filling. The sweetness of the fruit will help mask the flavor of the spinach or other leafy greens, getting you closer to your four daily servings of non-starchy vegetables.

Check out our favorite smoothie recipes here! >

3. Summer berries

Berries are sweeter (and cheaper!) in the summer, and they’re a top choice on our list of foods that help you lose weight. Those fresh little red, blue and black gems are low on the glycemic index, so they won’t spike your blood sugar. That’s thanks to their fiber content: One cup of raspberries, for instance has nine grams of this filling nutrient, meaning the serving can help you feel fuller for longer. That fiber can also help you lose weight around your middle: According to one study published in Science Daily, for every 10 grams of fiber you eat per day, you could have as much as four percent less fat around your belly.

Blueberries may be especially helpful at targeting belly fat. In one 2009 study on rats, the rodents who were given blueberries as part of their weight loss diet lost more belly fat than those losing weight on a berry-free nutrition plan.

4. Tall glasses of iced green tea

Green tea never seems to stop having new benefits: According to nature.com, it’s been shown in studies to help reduce cancer risk, diabetes risk, and even help participants lose weight. In one specific study from the Journal of the American College of Nutrition, obese participants who drank four cups of green tea per day lost significantly more weight over eight weeks than those who drank four cups of water.

Try having a cold glass as a pre-lunch or -dinner drink for bonus weight loss benefits. A study conducted (published in Obesity) asked one group of adults aged 55-75 to have a 16-ounce beverage before each meal while on a diet, they lost 44 percent more weight over 12 weeks than another group that was on the same diet, but didn’t drink. It’s that simple: A pre-meal drink can make you feel more full, so you’ll eat less and lose more.

Learn how to make the perfect iced tea here! >

7 Guaranteed Ways to Lose Weight for Summer

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5. Hit the trail for a hike with some healthy fat

If summer means a hike with family or friends, give your trail mix a boost: Make sure it includes almonds. The monounsaturated fat in these nuts has been shown to help dieters lose belly fat, according to Science Daily. Since fat can help you feel full faster than carbohydrates, it can also make your trail mix help you lose weight while you trek.

But even if you don’t have a caloric deficit on your hiking day, including almonds can help you shed fat around your middle. In a study published in the Journal of the American Heart Association (JAHA), of 48 people with elevated “bad” LDL cholesterol, those who ate a daily snack of almonds lost fat in their bellies and legs, even when they didn’t lose weight.

6. Fresh, whole fruit

When you’re looking for foods that help you lose weight, whole foods are always a great choice. When it comes to fruit, the reason is the fiber: Snapping into a medium-sized apple delivers 125 calories, but comes with 4.9 grams of the filling nutrient.

Haven’t started your weight loss journey yet? Get started with a Nutrisystem plan today!

The post 6 Summer Slim-Down Foods That Help You Lose Weight appeared first on The Leaf.

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Loose Skin after 65 Pounds. Will it Possibly Retract?

(F, 33) Long story short, about 7 years ago I was at my heaviest weight in the upper 190lbs. Lost down to 163 in about a year and and had held there since. Last year though, I wanted to finally get out of the overweight BMI and lost down to 135 between June to December of last year. After a two month break due to how fast I lost, I resumed my weight loss to loose an additional 5 down to 130lbs between March-June of this year.

I’ll admit, I’m kinda depressed by the loose skin on my thighs, mostly on the inside and I’m sure the stretch marks did my skin no favors on recoverability. It’d call it mild as not very visible just standing straight up unless you take a hand and rub it along the skin, flex my legs a certain way, or pinch inside and start pulling. There may also be a slight appearance of a crease near the inner thigh fat pocket along the sartorius area now and again. I also look like an over baked muffin on hip joints when I sit down and have my knees up and bent. I don’t have the money for surgery even if I thought I was necessary, and being single, it’s really taken a toll on my confidence. I’ve been since I’ve always been overweight since I was a teenager, and now that I’m finally not, I’m not sure I’m happy with myself.

Considering it’s been 6+ months now since the bulk of my weight loss, is it just more or less here to stay? I’ve always carried weight in this area and still do still (have the thigh jiggle to prove it). I’ve started derma rolling last month, adding creams, and exercising to tone the area… but Im afraid the former is going to make it look worse when I do due to loosing more fat to stay at my 130 goal as I build.

Has anyone around my (F,33) age seen mild loose skin retract longer than 6 months out?

https://imgur.com/30zQlrA (Ignore the seam indention from my leggings)

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How fast is to fast to loose 100 pounds?

I'm not sure if this the right sub- if not let me know and delete this post, if mods don't. But I'm running out of options and Support, any help/advice is welcomed.

January 31, 2024 recorded my weight as 258 lb.

As of July 28, 2024 I got weighed at a urgent care (unrelated accident) or 163 lb.

I have read over my visit report so many times. I looked at all my past visits with my primary doctor to see if I just logged my weight incorrectly.

This shouldn't be possible. I have done nothing to loose this weight- definitely nothing I am consciously doing. I haven't changed any of my eating habits, other than cut out Pepsi in mid October of 2023 (I was drinking at least 2 cans a day). I know I would loose some weight because of that.

But my weight kept dropping and dropping- I could still put a pint of ice cream away in a single sitting. I hadn't worked out, let alone walk for more than 20-30 minutes in who knows how long. But I was still loosing weight.

I whent to my primary care Dr. Regarding my rapid, weight loss in May. They did a diabetes blood test- all my symptoms pointed at diabetes. The test came back normal. No sign of pre-diabetes either. That worried my doctor. Put a referral in for a hormonal doctor and sent me off to do a bunch of lab work.

All the lab work I did that day came in normal. So normal in-fact that my referral got denied by the hormone doctor. I'm at a loss, my doctor referred me to a stomach/ digestive health doctor and I have an appointment in November of 2024.

I don't know what to do.

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13 Peach Recipes for a Peachy Keen Summer

How can something as sweet as a peach have so few calories?

One medium ripe, juicy peach has just 50 calories. However, it’s bursting with enough summer flavor to not just calm sweet cravings, but also be crave-able all by itself. That little fuzzy, fiber-rich jewel can be a powerful tool in your summer stay-full toolbox, helping you fill up and feel like you’re treating yourself—and doing it all guilt-free.

Peaches do all kinds of other great things for your health, too: They may lower your risk of heart disease, bind up bile acids—which can help lower your cholesterol—and may even improve your skin. In studies, compounds from peaches may improve your skin’s texture and fullness by helping it retain moisture.

The best reason to enjoy fresh peach recipes right now (and all summer)? They’re in season! Fill your fruit basket with low-calorie peaches to eat fresh—and try one or more of these 13 fresh peach recipes to make this the peachiest summer ever.

1. Tomato Peach Salad

Make a bright salad the surprising star of your barbecue cookout with this colorful, sweet-and-savory recipe. With creamy feta cheese, juicy tri-colored cherry tomatoes, pieces of sweet peach, protein from chickpeas and bite from arugula and red onion, this salad has everything—even a simple, homemade balsamic-and-honey dressing that ties it all together. It’s a cool, flavorful bowl that’s perfect for sharing—or whipping up quickly just for yourself for a lunch that feels super special. Click here for the full recipe! >

2. Grilled Peach Melba

There’s one thing that’s better than a fresh peach: A grilled one. Putting that fuzzy fruit over fire enhances the sweetness as it softens. Some simple toppings, though, turn that grilled peach into a decadent dessert—honey, a bit of mascarpone cheese and a simple-to-make homemade raspberry jam creates a peach melba that will have you and your family swooning … and amazed that it’s only 95 calories per serving! Click here for the full recipe! >

3. Fresh Peach Pie

The beauty of Nutrisystem is that you can lose weight while still eating the foods you love. That goes for our entrees like pasta and pizza, breakfasts that feel like desserts—like the Double Chocolate Muffin—and even Flex meals. Case in point: A slice of this fresh peach pie counts as one SmartCarb and two Extras on Nutrisystem. That means you can eat a piece of real peach pie and still progress towards your weight loss goals. Click here for the full recipe! >

4. Air Fryer Stuffed Peaches

Air fryers are the greatest kitchen invention of the decade, giving food all the crispy, crunchy taste of frying with super-heated air instead of oil. If you don’t have one yet, check out this article to find out why they’re a dieter’s dream … and order one! Because they don’t just make guilt-free fries and fried chicken—air fryers can also make delectable desserts and healthy peach recipes. Take these stuffed peaches for example: With some oats, light butter, cinnamon and brown sugar, the little kitchen gadget turns half of a peach into a sort-of miniature, one-serving pie … and it’s just 97 calories! Click here for the full recipe! >

5. Peachy Honey Whipped Ricotta

A peach topped with cottage cheese is a diet cliché—but for cottage cheese lovers, it’s still a go-to because it’s packed with protein and delivers on that peachy goodness. If you’re not a cottage convert, though, try this snack instead: It ditches the cottage cheese texture for creamy ricotta, then kicks up the flavor with some honey and almond extract. It also has some added sweetness by simply grilling the peach. It’s got eight grams of filling protein and is a sweet, summery treat that’s perfect for a filling breakfast—or extra-special snack. Click here for the full recipe! >

6. Blackberry Peach Upside Down Muffin Cakes

These fruity cakes are ready in about 25 minutes—and they might be gone just as quickly! But don’t worry: Two of these upside-down cupcakes counts as one serving of just 153 calories … so it’s a Flex snack you can feel great about while getting the sweet flavors you crave. Stevia in place of sugar helps keep the calories so low, and blackberries give you an antioxidant and fiber boost—while pairing perfectly with six slices of sweet, ripe peach inside. Click here for the full recipe! >

7. Peachy Green Ginger Smoothie

Looking for an easy (and peachy) way to get some of your daily servings of non-starchy vegetables? Try some peach smoothie recipes! With this one, you get bonus weight loss benefits from ginger. The spicy root has been shown in studies to significantly reduce weight and the waist-to-hip ratio of overweight and obese individuals. Blended in with spinach, banana, peach and almond milk, ginger gives this smoothie a delicious kick—you won’t believe it’s helping you lose weight! Click here for the full recipe! >

8. Blueberry Peach Feta Salad

If there’s another fruit flavor that screams summer almost as much as peaches, it’s got to be blueberries. This salad combines these sweet summer staples into a single bowl of amazing—and then adds the creaminess of feta cheese, the surprising, fun crunch of pine nuts, and the delicate mouthfeel of butter lettuce. The best part? This recipe was created by a reader of The Leaf, Carol, who submitted it as a perfect way to enjoy the summer harvest. Try her masterpiece—and then submit your own healthy peach recipes to The Leaf. Click here for the full recipe! >

9. Healthy Air Fryer “Grilled” Peaches

Another air fryer miracle: Grilled peaches without the grill! If you don’t have a grill of your own—or if it’s a rainy day—you can still get that sweet cookout flavor to enjoy by itself, or as part of the grilled peach melba or Peachy Honey Whipped Ricotta described above. All you need is your air fryer, some peaches, and … well, actually, there is no “and”! The magic of the air fryer means these peaches are cooked perfectly without the addition of anything but super-heated air. We think it’s one of the best grilled peach recipes. Click here for the full recipe! >

10. Pretzel Crust Fruit Pie

If you thought it would be impossible to improve on pie, think again: A mad scientist/genius/recipe wizard has blessed us with a new kind of pie crust—one that’s got the flavor and crunch of pretzels and is oh-so-easy to make. And it’s got an extra blessing for those fresh, juicy peaches you’ve got this summer: While the crust is baked, the filling of this pie is creamy and no-bake, keeping those juicy slices of golden fruit fresh (but refrigerated) for cool, in-season taste that’s perfect for your next cookout. Click here for the full recipe! >

11. Skinny Peach Cobbler

Skinny on calories, but not on flavor: This peach cobbler has all the ingredients that make the classic a classic—peaches, of course, but also butter, sweetener, cinnamon, nutmeg and vanilla. The difference? The sweetener is zero-calorie stevia, the butter is light and the flour is whole wheat, giving this treat fewer calories and some whole grains, but never skimping on being delicious. Plus, you don’t have to toil in the kitchen all day: After some simple mixing and pouring, it’s ready in just over a half-hour. Click here for the full recipe! >

12. Peach Buzz Bagel Sandwich

With just three extra ingredients, this sandwich turns the beloved Nutrisystem Honey Wheat bagel from a regular breakfast into a gourmet treat: Just top your toasted bagel with a half-cup of one-percent cottage cheese, some thinly sliced peaches and a teaspoon of honey for a souped-up slice of heaven to start your day. Click here for the full recipe! >

13. Peach Melba Pudding

We’ve already shown you that the flavors of peach melba—with its mix of peaches and raspberries—can still be part of your weight loss journey. This recipe offers another guilt-free way to enjoy the sweetness of peach with the tart tang of raspberry—this time, with the addition of sugar-free gelatin. Nonfat yogurt adds a creaminess that, along with fresh raspberries, turns regular sugar-free raspberry gelatin into a rare treat—that’s made even rarer when topped with ripe, juicy peach slices. Your guests will never guess this indulgent-seeming dessert is guilt-free. Click here for the full recipe! >

The post 13 Peach Recipes for a Peachy Keen Summer appeared first on The Leaf.

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Our emotions are the source but also solution to success

If our emotions caused us to use food as a copying mechanism with stress, emotional stress and trauma, would not be a logical assumption that working on our emotional state and emotional stability be the solution?

95% of people who are looking for weight loss asking me for specific calorie calculation or macronutrient percentage but that is NOT how they gain 20 or 50 lbs. They gain it because their life was out of balance and they got stressed and food was their tool to cope with that stress.

So unless we start address this "elephant in the room" no calorie calculator, diet app, a coach, trainer etc will be a lasting solution.

Yes, it's not easy and it can be hard and painful but the payoff is long lasting. So let's focus on what really matter here. Be kind to yourself but also connect the dots and see what is happening and how you can become your own solution to your biggest problem.

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Does exercise ACTUALLY allow me to eat more? Am I doing this wrong?

I'm back on the weight loss train after losing 100 pounds 2021-2022, and taking a year to maintain in 2023 (actually lost 20 pounds, so relative maintenance). I'm 27F, 4'11", 140 pounds, and would like to lose 20-30 more pounds ideally. When I started counting calories again at the beginning of the spring, I was eating around 1200 a day OMAD style. I've done OMAD the entire time I've been losing weight, so it was comfortable for me. But I kept falling off on the weekends and ruining my deficit for the whole week because I would eat nonstop all weekend...

Then, I started adding in running and light exercise to increase my TDEE 2 months ago. I run 5-6 days a week for 40-60 mins, 15k-20k steps a day, 15 mins pilates 5 days a week, 10 mins yoga daily, eating 1500-1600 calories and 90-100 g protein. I've cleaned my diet up entirely and feel MUCH better than I did 2 months ago.

But I see others... NOT increase their deficit with working out? Is it possible? I know I should focus on what is sustainable to me personally (which 1200 cals with running is NOT for me - I have tendancies to faint already) but I'm always worried that I'm somehow overeating/"doing it wrong". Am I thinking about this the wrong way? I'm new to exercise in general and want to keep it up for my overall health, but I want to lose the last of my extra weight too.

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Is it okay to get a large chunk of protein from shakes and bars when in a deficit?

Long time lurker making his first post :)

I (24M, 6’2”)started my weight loss journey this April after gaining a ton of weight during lockdown and being in a sedentary office job. I’m currently 8kg (17.64lb) down from 142kg (313lb) and have been managing to gain lean mass as well as lose fat at a steady pace. I had been trying to get 120g of protein each day while in a calorie deficit of 2000kcal.

My issue is that while I CAN get to my protein goal with the foods I eat, I find it’s not very sustainable and I feel it’s ruining my relationship with food and leaving me at risk of falling back into poor eating habits.

I currently drink clear whey protein shakes after every weight lifting session, but was wondering if I could increase how much protein I’m getting from the shakes and bars without it having some kind of negative impact. I’m hoping it would give me a bit more freedom in what I eat for my meals, which in turn makes the weight loss journey just a tad easier.

Could I have 3 shakes every day for example (60g protein, 252kcal) and get the remaining 60 through my food? I feel I’m making good progress, but I’m definitely wavering at the moment trying to keep this amount of protein up in regular foods.

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