Dr. Oz’s Ultimate Summer Slim-Down

Before you even begin to make changes to how you eat and move, you’re going to make one simple change to your wardrobe: ditch the fat pants and buy a bathing suit. It doesn’t have to be a string bikini – but buy one you’d like to wear confidently this summer. It’s a powerful form of motivation and wearing stretchy clothes, while comfortable, allows you to be ignorant of weight gain.

Dr. Oz’s Ultimate Summer Slim Down begins with those 3 magic letters of summer: S.P.F. Right now, we’re not talking sun protection factor – we are talking about an easy way to remember 3 healthy eating secrets, the first of which is eating in Season. Summer is a season of produce aplenty, and here are 4 foods that are inexpensive, fresh, low in calories and packed with nutrients:

• Apricots These juicy fruits can be eaten on the go, added to steel cut oats in the morning or salads at lunch. They contain only 20 calories each and provide 25% of your daily vitamin C needs.
• Okra In most areas, okra is in season from May through October. One cup contains about 30 calories and is a rich source of vitamin B6, folic acid, and vitamins A and C.
• Cucumbers Synonymous with summer, 1 cucumber contains only 15 calories and contains silica, which improves the health of your skin. Dip cucumber in a probiotic yogurt for a digestive health boost or serve in a fresh cucumber and tomato salad. After all, tomatoes are a summer favorite rich in vitamins C, A and K.
• Peaches A good sources of carotenes, potassium and flavonoids, peaches contain only 70 calories and provide 2.6 grams of fiber. Flavonoids help strengthen blood vessels, prevent cells from oxygen damage and are a powerful anti-inflammatory.

Money may not grow on trees, but plenty inexpensive staples of a healthy diet do! Putting the P in SPF is price. You don’t have to spend a lot to get great payback on your health – so load up on these dietary stapes that you can’t afford NOT to eat.

• Green tea Dr. Oz’s go-to beverage, green tea costs an average of 31¢ per bag. This polyphenol-packed tea is low in caffeine and offers countless health benefits. Enjoy over ice to beat the heat.
• Plain yogurt This digestive health aid won’t break the bank at 75¢ per cup. Mix with fruit and granola for a high-calcium, fiber-rich snack or breakfast.
• Quinoa Pronounced “keen-wah,” 1 serving of this grain, at 80¢ per cup, provides half your daily iron needs. Click here for a deliciously creamy berry and quinoa parfait recipe.
• Black beans At 42¢ per cup, drain and rinse for a whopping 15 grams of protein. Toss with some cooled quinoa and fresh mango for a surprisingly delicious summer salad.
• Snap peas At 28¢ per cup, you can net nearly half your daily veggies for a little more than a quarter. Plant your own for less than $1 and pick, snap and enjoy all summer long.

SPF will protect you from painful summer sunburns, but this F stands for fat-burning foods. Some of these foods will surprise you, but all 5 are guaranteed to please your palate.

• Grapefruit The vitamin C contained in this super fruit helps the body process fat faster by stimulating the carnitine amino acid and consequently, the body’s fat-burning capacity. Vitamin C can dilute fat, helping the body get rid of it faster. Have a glass of grapefruit juice or half a fresh grapefruit with breakfast and kick start your day.
• Chilies Studies are now showing that the chemical compound capsacin found in chili peppers speeds up your metabolism. It’s also a thermogenic food which means that your body will burn extra calories for 20 minutes after you’ve eaten them. Click here for more surprising foods that will boost your metabolism.
• Bison Leaner than beef, but containing just as much protein, a bison burger (or bison hot dog!) is the perfect meal for your next summer barbecue. Eating lean protein helps to boost metabolism, lose fat and burn extra calories.
• Berries The perfect summer dessert, berries are packed with fiber, which keeps you full and satisfied on virtually no calories. It also moves food through the digestive system faster, so less fat is absorbed. A 1 cup serving of raspberries contains 8 grams of fiber and only 60 calories!
• Chilled Soup While soup might not be the first thing you think of when your stomach rumbles on a hot summer day, its satisfying combination of liquids and solids makes this meal choice an excellent appetite suppressant. Aim for broth-based soups stocked with vegetables for a low-calorie meal or appetizer. Two cups of this watermelon gazpacho contains just 85 fat-free, salt-free calories, and lycopene and phenolic compounds that help lower your risk for many cancers. And who doesn’t crave watermelon during the summer?

Painting is a simple way to give your favorite rooms a facelift. But did you know that the color of your kitchen can affect your appetite? The color blue is a natural appetite suppressant, and studies show that people can eat up to 33% less food in a blue room. Grab a friend and a paint roller and apply a fresh coat of blue paint to your kitchen or dining room walls. Bonus: painting is a great arm toner for all those sleeveless tops and dresses!

It’s time to trade in your 11” dinner plates for ones no larger than 9” in diameter. If you have more real estate to fill, you simply will. Opt for smaller plates and do not pile food more than 1” high or within 2” of the plate.

Additionally, swap out your clear bowls for opaque ceramic ones. A study in the International Journal of Obesity reported that women ate 71% more out of transparent containers than women eating out of opaque ones. They surmised that seeing food tempts us to eat more. 

No, romance isn’t dead. But studies have indicated that people who smelled fruit before a meal lost an average of 30 pounds over the course of 6 months. Ditch the flowers and create a centerpiece filled with fruit. Make sure to include apricots, peaches and grapefruits for easy snacking.

Additionally, dim lighting invites people to linger over their food more and that can lead to overeating. Turn on some lamps – they’ll encourage you to eat less and you’ll be able to show off your new blue dining room.

Whether you’re saving for a weekend getaway, a dream vacation or a goal bikini, stashing away some rainy day funds can be difficult during the summer. Take a look at your largest expenses and see how you can reduce them. For many, these costs include the house, childcare and food. You now have a list of foods that will slim you down and fatten up your wallet. Can you swap babysitting days with a friend or family member instead of paying the sitter? Or can you schedule a family night that’s healthy for all involved? Get tips for family activities with Dr. Oz’s Healthy Family Challenge.

Other helpful savings tips include:

• ID Hidden Fees Opt for free checking and make sure your credit card APR isn’t through the roof. If you religiously pay off your credit card, rates can increase without you realizing it. Make calls to your bank and credit cards – they will almost always help a valued customer rather than lose an account.
• Make Your Money Work For You Are you earning at least 1%+ interest on your savings account? You should be. You might also consider transferring funds from your local bank’s savings account to a high yield savings online account.  
• Open a Summer Fun Fund Open a club saver account or separate fund that you can add to each week for the next year. By this time next summer, you’ll have enough to brighten up any rainy summer day.

Learn more with Dr. Oz’s Financial Health Plan.

Beautiful summer weather makes you want to be outside, however, ditch the sunbathing (it’s bad for you anyway!) for an activity that burns calories rather than skin.

• Swimming This is a great cardio workout that keeps you cool while toning your arms and legs. Not to mention it’s easy to incorporate into most vacations so you won’t fall off your workout schedule.
• Water Skiing A 150-pound individual can burn up to 270 calories in just 30 minutes while water skiing. It builds upper and lower body strength and it’s something the whole family can do together.
• Join a Sponsored Walk/Run The spring and summer are flush with fundraising walks. While exercising alone releases a flow of endorphins that heightens mood and metabolism, when you add raising money and awareness for a good cause – the feeling is incomparable. Get your friends, family and community involved in a charity walk or 5K and lose weight while you give back.
• Plant a Garden Planting a garden is a win-win-win. You’ll lower your food costs by growing your own vegetables and herbs in addition to spending time outdoors (20 minutes in the sun each day provides your daily dose of vitamin D), it’s something the whole family can do together and raking, hoeing and pulling weeds are guaranteed to tone your arms.