Discover how to achieve sustainable weight loss for summer by focusing on simple, healthy habits that will keep you feeling strong and confident all season long. As the days get longer, and the temperature is rising here in Sydney, the anticipation of summer is upon us. Who’s ready for sun-soaked beach days, outdoor adventures and feeling your best!? Whether you are looking to tone up, boost you energy levels for the longer days or just to adopt healthier habits, now is the time to get prepared for the sunny season ahead.
In this blog, we will explore how to create sustainable habits to help you feel strong , confident and healthy. NO quick fixes or crash diets!
Set some realistic goals
Research shows that you are far more likely to turn your intentions into actions if you write it down. Making it as specific as possible will also help you create better clarity
Examples of specific goals would include:
- ‘I will lose 5kg of body fat’ or
- ‘I will drink 2L of water per day’
Goals that could use a bit more detail would include:
- ‘I would like to lose some weight’ or
- ‘I intend to drink more water each day’.
Also ensure your goal is positive and realistic. Is aiming to lose 15kgs one month before a summer holiday realistic? Absolutely not.
As we have just under 3 months until summer, setting up small goals and changing daily habits will be useful in seeing big changes by then (and sustainable). Tracking your progress by using either my fitness pal to log your food or a daily task reminder to log your activity and steps will be useful in building these daily habits. It might seem hard, but once you are in the rhythm it is easy!
DON’T cut your calories drastically
For many people, a summer goal includes body fat loss. Yes, you will lose body fat if you consume less calories than you are expanding, however this should be done with caution. Reducing your calories by around 15% will allow you to lose body fat without slowing down your metabolic rate.
As well as this, the chances of losing lean muscle mass will be reduced. Dropping calories anymore than 20% of the total daily calories that your body requires each day will leave you feeling extra fatigue, and will put your body on extra unnecessary stress. If you have any concerns about calories required for you get in touch with Sarah – our in-house nutritionist.
Increase protein intake
By eating more protein, you are more likely to lose body fat instead of muscle to give you that ‘toned’ look. Not to mention, more lean muscle = strength and reduced risk of falls.
1.8-2.7g/KG / BW/ day, along will cutting your calories by around 15% as mentioned, can prevent muscle loss. The next important thing to do is to evenly distribute your protein across every meal and snacks. Between 20 and 24g of protein per meal is advised to maximise the production of muscle protein. Eating enough protein at the right times will help to control appetite and hunger. This is much more useful than carbohydrates and fats at switching off hunger signals and promoting satiating. Protein intake triggers appetite regulating hormones in the gut which tell the appetite control centre in the brain that you are satisfied.
As a result, the higher the level of protein consumed in a meal, the fuller you are likely to be.
Eat more fibre
Not only does eating fibre reduce your risk of certain cancers and heart disease, it also slows down the emptying of food from your stomach. As protein reduces hunger and helps to keep you feeling fuller for longer, it is win-win. The extra texture found with fibre makes you chew your food more. This slows down the speed which you eat, the chances of overeating and makes you feel satiated.
Foods with a high volume per calorie are the most filling. Fruit, vegetables, pulses and wholegrains give the maximum fill for the least amount of calories. Eating a plate of food that is low in calories relative to its volume will likely fill you as much as eating small amounts of high-calorie food.
Make gradual lifestyle changes that are sustainable
Successful long-term weight management can only be achieved by making changes to your eating and exercise habits that are easy for you to stick to long term. Drastic changes such as cutting out an entire food group or replacing entire meals with shakes is unlikely to be sustained long term. Taking some extra time to prepare meals in advance will be beneficial to many people. Being high maintenance at the weekend will allow you to be low maintenance at the weekend. If you have food prepared in portions your less likely to make bad choices and overeat.
In summary
In summary, sustainable weight loss for summer is about making gradual, healthy changes that lead to long-term results without resorting to quick fixes or drastic diets. As you prepare for summer, remember that building healthier habits isn’t about quick fixes or drastic changes. It’s about small, sustainable steps that lead to lasting improvements in your well-being. By focusing on balanced nutrition, staying active, and taking care of your mental health, you’re setting yourself up for a healthier, happier summer—and beyond.
Start now, stay consistent, and embrace the journey. Your summer-ready self will thank you! You can do it!
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