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  • Philippa Evans

Spring into summer with 6 weight loss tips!


Don’t you just love this time of year…? The light mornings and long evenings, the sudden burst of green and the promise of summer days ahead.


It’s also the time of year when you might feel like you have the energy and mindset to make a few tweaks to your usual daily routines and include some healthier habits that might help you feel lighter and brighter!


If you are working on managing your weight, here are 6 easy tips that could make a difference.

1. Power up with protein. Along with helping keep our energy levels stable throughout the day, protein can help keep us feeling fuller for longer. An average person should aim to eat around 1g of protein per kilogram of their body weight per day. You might find it easy to include protein at lunch and dinner, but breakfast might be more carb-loaded. So make sure you spread your protein across all meals to help keep you feeling satisfied throughout the day. Add some natural yoghurt, nuts or an egg to boost your protein intake at breakfast.


2. Build your strength. As well as keeping your muscles strong for everyday life, including some resistance exercises into your routine will boost your metabolism which can help with weight loss. Try some simple body weight exercises such as lunges, squats, leg raises or push-ups, or use resistance bands to build your muscles.


3. Notice your triggers. Are you eating due to emotions rather than hunger? Try to notice when you reach for a snack when you’re feeling bored, lonely or stressed. You might then be able to plan some strategies to avoid this behaviour. Try a distraction technique like phoning a friend, going for a walk or drinking a large glass of water when you experience a craving.


4. Plan regular meals and snacks. You might think that skipping meals will help reduce your overall calorie intake, but often this leads to feeling ravenous later in the day and more tempted to overindulge. Eating every 3-4 hours can help regulate your appetite, keep your blood sugar levels at a constant level and help feel energised throughout the day.


5. Downsize your plate. Using a smaller plate can help you eat smaller portions. It takes around 20 minutes for the stomach to send the fullness message to the brain, so eating slowly and mindfully, without the distractions of TV, emails or your phone will help you more easily recognise when you feel full.


6. Beware of calorie loaded liquids. When the weather gets warmer, we often turn to iced drinks which can be loaded with cream and sugar, so enjoy these an occasional treat rather than a regular habit. Watch out for brands of milk alternative drinks such as soya, almond and coconut milk that are full of added sugar, and choose unsweetened varieties instead. Some alcoholic drinks and mixers are high in sugar too, so choosing a lower calorie tipple and alternating your drinks with a glass of water can be helpful in managing your weight.


Could you build one or two of these tips into your daily routine? You might find it makes a noticeable difference to your energy levels and feeling of wellness!


If now is a good time to benefit from some extra support to help you manage your weight, get in touch here. I provide personalised nutrition advice, help you take simple, realistic and enjoyable action steps and enable you to make nutrition and lifestyle changes for weight loss and for your long-term health. Find out more at livewellbewellcoaching.com and get set for a fabulous summer!



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