A dietitian shares 3 easy tips to quickly lose the weight you gained over the weekend

Photo: Matt Cardy/Getty Images

Summer weekends are all about being outdoors — and eating and drinking way more than usual.

And so, we often end these long weekends feeling bloated and carrying a few extra kilos (usually due to excessive beer and hamburgers).

Registered dietitian Amy Shapiro of Real Nutrition NYC shared with INSIDER three easy ways to quickly shed the extra weight we packed on during the holiday.

Here are her best tips.

1. Cut out carbs at dinner.

The quickest way to shed a few kilos immediately is to keep your dinner plate clear of carbohydrates, according to Shapiro.

'That's one of the first tips I always tell my clients,' Shapiro said. 'I don't believe in going carb-free, but an easy way to drop kilos is to cut carbs at dinner.'

Carbs are the body's first source of energy, but people don't really need energy to sleep.

'If you eat them at lunch, you're generally going to burn through them before you go to bed,' the nutritionist said. 'But if you eat them at dinner, you are less likely to burn through them before you go to bed.'

Shapiro told INSIDER that she doesn't just mean the obvious culprit: bread. Instead, she said people need to cut even healthy carbs, including quinoa, brown rice and sweet potato, to see results.

'Usually I say just focus on protein and veggies for dinner,' Shapiro said.

2. Drink more water.

Getty Images/Matt Cardy

A lot of times, after a holiday weekend, we feel totally bloated because we've consumed way too much beer, salty snacks and barbecue.

To get rid of that bloat, Shapiro recommends turning to the oldest trick in the book -- drinking more water.

'Drinking water helps to keep you full, but also helps to flush out any of the extra sodium or bloat that we're holding onto,' the nutritionist said.

Immediately post-holiday, she suggests people drink anywhere from 10 to 12 cups a day for a few days.

'That also includes herbal tea, decaffeinated coffee or seltzer, club soda,' Shapiro said. 'Any non-caffeinated, non-sugary beverage.'

3. Avoid processed sugar.

Justin Sullivan / Staff / Getty Images

Shapiro also recommends that people cut out all processed sugar for one week after their holiday binge.

That's because processed sugar causes a person's blood sugar to spike, and also causes insulin (which is our storage hormone) to come out.

'You really want to avoid sugar because sugar has excess calories that nobody counts, and it causes the storage hormone to come out and make us store fat,' Shapiro said.

And so, Shapiro said we need to cut out process sugar cold turkey for a few days -- 'that's no frozen yogurt, no gummy bears, no chocolate's from your neighbour's desk,' she said.

Instead, she suggests turning to fruit or even a tablespoon of peanut butter if we find ourselves craving something sweet.

'It actually makes you think about what you're eating, and it stops mindless munching,' she added.

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