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Summer SlimdownLooking to slim down for the summer but don’t want to go hungry in the process? We’ve heard about all kinds of tricks to drop extra unwanted lbs. But if you want to lose those last stubborn inches safely and keep them off, we have the insider information we’ve found as personal trainers that works the best for our very own clients. Here’s the key: don’t skip meals. Instead, choose the right meals. Certain foods help you shed body weight. They help curb cravings by making you feel full longer. Some even speed up the metabolism. Combined with an exercise program, you will be well on your way to a more toned and fit body. Here are the foods to grab to shrink your waistline and keep you slim for bathing suit season. And best of all, you will not feel deprived of great eats.


1. Beans

They are a great protein source

High in fiber

Slow to digest

Hummus counts! Pureed garbanzo beans are flavorful and nutritious. Dip with veggies for a satisfying power snack.


2. Broth Based Soup

Either chunky or pureed

Start a meal with a cup

Low in calories and filling

Health food

Healthy, Delicious Veggie and Egg Scramble


3. Sneak Veggies Into “Cheat Meals”

Trick: puree them and add to your favorite recipes

Example: add pureed cauliflower and zucchini to mac and cheese

Salsa: adds great flavor without the calories of many other sauces


4. Eggs

Rich in protein

As part of a satisfying breakfast – leads to less snacking later in the day

Filling and packed with nutrients


5. Nuts

Contain healthy fats and protein to fill you up

Easy to grab on the go

Lots of varieties

Snacking on nuts leads to eating less later at meals


Good Eats

An Apple A Day

6. Apples

Whole fruit satisfies appetite better than juice, smoothies, or sauces

Contain fiber – keeps you feeling full and aides in digestion

Chewing sends signals to your brain that you’ve eaten something substantial

Curb a sweet craving


7. Salsa

Low in calories, high in flavor

Adds an extra serving of veggies and fruits. Make at home to control the amount of sodium you might find in store bought brands.

Try in place of ketchup on eggs, baked potatoes, and burgers


8. Leafy Greens

Examples: Kale, spinach, romaine lettuce

Low in calories

High in fiber

Contain vital vitamins and minerals

Ease water retention without causing bloating


9. Oats



Slow release, natural energy throughout the day

Can help lower cholesterol

Peppery Arugula

Mix Up Your Standard Greens With Arugula


10. Olive oil/ Grapeseed Oil

Monounsaturated fats are considered a healthier option to saturated and trans fats

Major component of the Mediterranean diet which is associated with longer life expectancy, lower rates of obesity, and decreased risks of heart disease, high blood pressure, and stroke.


11. Acceptable Dessert

Dark chocolate: satisfies the chocolate craving without all the added sugar of the milk chocolate variety

For the non sweet-tooth: popcorn – use the unflavored kind and add your own unique seasonings


12. Spices

Add a tablespoon of chopped peppers or red or green chili flakes when cooking for a metabolism boosting meal

Spicy foods can increase the metabolic rate and prevent overeating

Red pepper flakes taste great in stews, chili, and pasta dishes


Hot Peppers

Add Some Spice and Heat


Nutritious and healthy foods do not need to be boring or bland. There are plenty of tasty, satisfying options that will fuel your body while keeping it trim. When shopping in the grocery store, we like to browse the perimeter of the market. Here you will find plenty of fruits, vegetables, whole grains, dairy products, lean meats, fish, beans and legumes, and nuts. The center aisles are stocked with more processed foods, which tend to have greater levels of sodium, added sugars and sweeteners, added oils and fats, and preservatives. It’s advisable to bring a list so you have a game plan upon entering, and refrain from shopping on an empty stomach so you don’t fill your cart with impulse buys.

Healthy Dressing

The next time you find yourself reaching for these comfort cravings, try these healthier options instead:

Baked chips instead of fried chips

Baked or oven roasted potatoes instead of fries

Frozen yogurt instead of ice cream (with a moderate level of added sugars)

Oil and vinegar instead of Ranch or other creamy dressings

Veggie pizza instead of meat lovers

Guacamole, hummus, or mustard instead of mayo

Whole grain bread instead of white bread

Spaghetti squash instead of traditional spaghetti

Baked chicken instead of fried

Chopped nuts for crunch on a salad instead of croutons

Fresh fruit instead of candy

Frozen grapes instead of a sugary popsicle

 Shrimp cocktail instead of popcorn shrimp

Grilled, baked, or pan seared fish instead of fried fish and chips

Fresh Fish

Plank Salmon From The BBQ

Try new foods! The tendency to eat the same things over and over makes meal planning uninspiring and chore-like. Why not switch up your iceberg lettuce for romaine or baby spinach? Ever tried spaghetti squash? Give it a chance. Trying a new fruit or vegetable will keep meals exciting. Another very important reminder is to drink enough water. On average that means about 8 glasses a day, with more or less depending on size and activity level. Feelings of hunger are often misconstrued for simply not drinking enough water. Meal portion sizes count too! Following these tips has helped several of our clients not only to lose inches around the waist, but to look and feel healthier and more confident.





*Evolve Gym is a private personal training gym located in Huntington Beach servicing the Orange and Los Angeles county areas. We focus on innovative training techniques to achieve weight loss and lean muscle gain.