Weight loss can be an incredibly difficult feat. For so many, dieting and exercising comes in the form of fad diets and extreme life changes that are unsustainable, causing binging and a cycle that’s difficult to escape.
All over the world, people use the summer months as the source of their motivation to lose weight and feel more confident. Whether it’s getting into swimming costumes by the pool, a goal to boost confidence for family barbeques, or trying to look good for garden parties – summer can be a great motivation.
However, if you’re wanting sustainable lifestyle change, time constraints and short-term motivations like events and summer may hinder your ability to maintain that weight loss, leading to yoyoing weights causing further health problems down the line.
Motivations for Losing Weight: Expert Advice
Katie Illingworth, nurse practitioner and prescriber at Bodyline, explained why finding the right motivations for weight loss is vital for success:
“So many weight loss companies try to say, ‘your life will be so much better when you lose weight’, or we’re going to help you get your life back’’. And I understand why they might say it because in the world of diet culture, they really do believe that their life will be different if they weigh a few stone lighter – but it’s not true. We help shift that mindset.
“When patients use our nutrition guide booklet, the first entry is asking them to be realistic and really explore the reason why they really want to lose weight. If it’s just because they want to fit a dress for the summer, they won’t keep that weight off. However, when patients’ goal is to lose weight because they want to be able to play with their grandkids, they want to reverse their diabetes, they want to come off high blood pressure meds, they will have a much better chance because their motivations are stronger. We help our patients find those strong motivations that keep them on track.”
Summer shouldn’t just be the end goal, but rather the perfect time of year to boost the effectiveness of a sustainable weight loss journey that works, because healthy habit building can be so much more fun when the weather is warmer, the fruits are fresher, and hydration is prioritised.
So, we’ve put together a comprehensive list of top tips to lose weight over the summer.
Contact Bodyline today to find out more about our safe and effective weight loss programmes and range of treatment options.
Best nutritional tips to lose weight during the summer months
Here are our top tips for a successful summer of weight loss…
Stay Hydrated: Drinking plenty of water throughout the day doesn’t just help you stay hydrated for the warmer weather; it can also help control hunger. In fact, one study found that adults who drank more water increased their weight loss results, and another found that drinking a large glass of water before meals meant they ate fewer calories.
If you aren’t a natural water drinker, try infusing your water with fresh fruits like lemon, lime, and berries – they can add flavour without extra calories.
Eat Seasonal Fruits and Vegetables: Summer offers a large variety of fresh produce. Swap out the processed sugary foods that don’t keep you full for sweet summer berries, because they can curb your cravings while filling you up. When you fill your plate with colourful British fruits and vegetables, which are low in calories and high in fibre, you feel full and satisfied.
Find out what’s in season here.
Limit Sugary Drinks: Avoid sugary fizzy cans, juices, and alcoholic beverages that provide empty calories without helping you feel full. Go for water, herbal teas, or sparkling water with a splash of fruit juice if you need something flavourful.
Smoothies with fresh fruit and Greek yoghurt can also be a filling, healthier alternative.
Grill Your Meals: Take advantage of the warm weather, if it ever comes, and grill your meals on the BBQ. Grilling meats and vegetables can reduce the need for added fats and oils, making your meals healthier.
Practice Portion Control: Be mindful of portion sizes by using smaller plates and avoiding going back for seconds.
Choose Lean Proteins: Incorporate lean proteins such as chicken, fish, tofu, and legumes into your diet. They help build muscle and keep you feeling full longer.
Active and practical tips for losing weight in the summer
It’s not just about what you eat, it’s also what you do.
Walk More: Walking between 8000-10,000 steps a day is proven to help with weight loss and is much easier to incorporate into your day when the weather is nicer. If you aren’t much of a walker, start small by making efforts to walk more often throughout your regular day. Park further away from the supermarket entrance, choose to walk up the stairs instead of using escalators; whatever it is, get those steps up!
Make use of down time: Our nurses have great advice when it comes to simple ways to add movement and exercise into your routine, like doing 5 squats while waiting for the kettle to boil. Doing that once a day every single day means 35 extra squats a week more than you would have done before.
If you’ve never really exercised before, you don’t have to go straight into trying big changes, but starting small like this can make those changes much easier to contend with.
Stay Active Outdoors: When the weather is good, engage in outdoor activities like hiking, biking, or playing sports. These activities are fun ways to burn calories and enjoy the summer weather. They’re also fun to do with children – get them into activities early so they can make those habits young!
Prioritise Your Sleep: Aim for 7-9 hours of sleep per night. Poor sleep can lead to weight gain and make it harder to lose weight, as it can affect hunger hormones and your metabolism. If you’re feeling too hot, invest in a room fan to ensure a sound sleep – you’ll be so glad you did!
Garden chores: If you have a garden, make use of the summer chores you should be doing to stay active! Mowing a lawn, weeding, and planting are great ways to burn calories while being productive in your own back yard.
Weight loss with Bodyline
We approach weight loss holistically and consider individual factors that can help you along a weight loss journey with medical weight loss treatments. If traditional methods prove challenging, medical weight loss programmes can provide valuable support in maintaining a calorie deficit and achieving long-term weight loss success.
At Bodyline, we are dedicated to helping individuals achieve their weight loss goals through personalised medical weight loss programs. Contact our team today on 0800 995 6036 or complete an online enquiry to learn more about how we can support you in creating positive life changes to lose weight in the summer and the rest of the year to reach your weight health goals.
