Summer is officially here! And with it come hot weather, vacations, school-free kids—and some unique challenges to your weight loss. Can you overcome these summer stumbling blocks? Yes, you can—it just takes focus and planning. And we’re here to help! Here’s a list of seven steps you can take to ensure that you stay on the right path this summer.


1. Trust your tracker. When you ordered Nutrisystem, you were introduced to your Daily Tracker, which details the foods and portions you can eat at each meal occasion, and also provides your daily eating schedule. Take a good look at that again (even if it's something you think you know). Double-check to be sure you're remembering all your SmartCarbs, PowerFuels, and veggies. Once you do, you can rest assured, knowing your tracker’s working for you. And speaking of the Tracker…


2. Drink up! Your Daily Tracker allows you to keep tabs on your drinking as well, and making sure you drink enough water every day not only will help you feel fuller, it will help you stay better hydrated—which is especially important during these sweltering summer months. So you should drink at least 6-8 glasses of water each day (and can occasionally substitute a calorie-free beverage for a little taste variety); if you are active this summer (see step 3 below), try to take in even more. So remember to make it a go with H2O this summer. When you do, it can keep your body running more smoothly—and help you stay healthy this summer!


3. Delve into My Daily 3. Keeping active every day during the summer can be more challenging because of the heat—but if you’re motivated (and creative), this is easy to do. First, as with the previous steps, if you get into the habit of logging your activity in your Daily Tracker, it can make a world of difference. As far as what type of activities, if you like it hot, swimming is obviously an ideal choice. But if you don’t like the water or don’t have access, jogging, walking or biking at a park can be enjoyable (but remember your water bottle!). Try to plan it for early in the morning or late in the evening (or both) so you don’t get too overheated. And if you prefer to keep your activity indoors, you could sign up for a fun class (Zumba, for example) or learn yoga. Also, remember that we’re talking activity here: and that could mean cleaning your house, gardening or taking a walk around the block with your dog. The key is to keep moving—all summer long!


4. Seek support. Some people are fortunate enough to have supportive spouses or family members, while others may seek encouragement outside of their home or family environment. But don’t forget that there’s a wonderful third option available (right from the comfort of home)—the Nutrisystem online community! Go to the Discussion Boards or chat rooms, or you can even get conversation going by posting an update about yourself. The responses you'll receive will be gratifying, and you will know they're from people who are trying to accomplish the same thing you are!


5. Make weight loss even more worthwhile. Sure, losing weight is its own reward— but why not give yourself even more of an incentive with a summertime reward challenge? For every 10 pounds you lose, treat yourself to a tangible (non-food) reward. Instead of rushing to buy a new favorite album or getting that manicure just yet, how about waiting until you lose 10 pounds? How about accumulating your rewards for an end-of summer outfit to show off the new you? Something as simple as this can add a whole new level of fun and commitment to your program this summer.


6. Avoid temptation. During summer, people tend to stay inside to beat the heat—but this can also lead to temptation. Remember: There really isn't a reason for you to be in the cookie or potato chip aisle in the grocery store, or to be picking your favorite from the side of the ice cream truck. And if you're eating out, just say "no" when asked if you would like to see the dessert menu. Check your cabinets, too, and throw out the high-fat snacks you were saving just in case company dropped by, and take special care to distance yourself from foods that are especially tempting for you. (You know what they are!) The bottom line: Don't make your weight loss hard if it doesn’t have to be.


7. Pass on the past. We’ve saved arguably the most important point for last. Especially during summertime, it's easy to beat yourself up because of occasional slip-ups. Too much 4th of July celebrating. Too many boardwalk indulgences. But what good will that do? The past won’t change, so learn from it and leave it. A better plan is to focus on what you can control: today. Start with the next meal or snack and go from there; that way, you gain control and you won't feel defeated or overwhelmed. If you focus on the present with an eye to the future, you’re focused in the right direction—and the sky will be the limit for your weight loss this summer!