Here Comes Summer!

Anna Mason, nutrition expert, shares her tips on getting ready for the holiday season……..

Photo courtesy of ShutterstockFaddy diets are often publicised as being the next big thing - promising your desired weight loss in a matter of days or weeks. However, not only could these fads be detrimental to your health and wellbeing, but they often have short term effects - with the probability that you’ll put your weight back on as quickly as you lost it!

These fads have the potential to be harmful and short lived, leaving you with no information or advice on how to maintain your weight once (or if!) you have reached your goal. This ends up being a rollercoaster - not only for your weight, but your general health and wellbeing.

So ask yourself: Is this turbulence really worth it?

I encourage people to focus on feeling and looking their best throughout the entire year, but appreciate there can be greater emphasis on physical wellbeing when you are stripping down to your swimming costumes and light summer clothes in the summer months.

With that in mind, here are a few simple guidelines for you to follow in the key areas of your life – tips that will get you on the straight and narrow and heading for your desired summer body with ease and success:

What You Eat:

Eat a balanced diet containing lean protein, complex carbohydrates and at least 5 servings of fruit and vegetables per day.

Eat 3 meals and 2 snacks per day - you can have these at any time that suits - just ensure you don’t go more than 5 hours without eating something.

By eating regularly, you are maintaining your metabolic rate, avoiding dips in blood sugar levels and stabilising your energy.

This will have a positive knock-on impact on your digestion and on your overall health.

What You Drink:

Alcohol is essentially pure sugar! Drinking alcohol will significantly slow down weight loss. This doesn’t mean you need to stop drinking; it is just something you need to be aware of when trying to lose weight.

If you are happy to compromise your weight loss time, then the recommended daily limit is two units per day for women and 3 units per day for men.

Try to be mindful of your alcohol intake. For example, drink only when you are socialising, instead of having a glass of wine by yourself/with meals at home out of habit. This is a quick way to significantly cut down on your alcohol intake.

Photo courtesy of Shutterstock

Exercise

The NHS recommends that adults undertake 30 minutes of moderate intensity physical activity at least 5 days per week.

If you dread exercise, then you simply haven’t found the right exercise for you!

If you don’t like the gym, perhaps join an exercise class such as kickboxing? Maybe join a sports team and get into the competitive spirit. If you don’t want something quite so fast paced, perhaps you and a friend could brave a power walk once a day?

Not enough hours in the day? Walk and talk when you’re having a meeting. Not always possible, but when it is, do it! Go for a 15-minute walk or jog on your lunch break to get your blood pumping and your mind cleared. There’s no excuse as to why you can’t find a form of exercise that fits your specific interests and lifestyle!

 

Sleep

Aim for 6-10 hours of uninterrupted sleep each night.

Lack of sleep can increase your risk of diabetes, weight gain and a lowering of your mood. The opposite is also true - sufficient sleep can support your weight loss programme and boost your overall sense of wellbeing, meaning you are less likely to “comfort eat”.

By losing weight steadily, this will increase the likelihood of you achieving your goal. It banishes detoxing and unrealistic expectations, and therefore won’t leave you feeling disappointed and deflated. These small changes you make to your lifestyle will make a huge and everlasting impact on your health and wellbeing - for this and every summer to come.

Get summer ready by starting with your food and exercise diary - click the link below to download.

https://thehealthyemployee.co.uk/portfolio/food-and-exercise-diary---12-weeks/tools-and-tips

This will enable you to see exactly what you are eating and drinking, and how much you are (or aren’t!) exercising. You will be able to identify your problem areas and then solve them.

Download your shopping list and food planner here.

https://thehealthyemployee.co.uk/portfolio/shopping-list-and-food-planner/tools-and-tips

This will make your week simple and straightforward - leaving less temptation for diversion!

https://thehealthyemployee.co.uk

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