As the temperature rises and the sun graces us with its presence, summer offers a perfect opportunity to embrace a healthier lifestyle and unveil the lean physique we’ve been working on.
However, with BBQs, holidays, and social events, it’s easy to fall off track. So here are a few actionable tips to help you stay lean and healthy during the summer months.
Opt for Lean Protein:
Protein is your first ally in staying lean. Sources like grilled chicken, fish, turkey, lean beef and tofu will help preserve your muscle mass and metabolism if you’re taking a break from the gym. Protein also keeps you feeling fuller for longer keeping hunger at bay.
Prioritize Nutrient-Dense Foods:
Summer is abundant with fresh fruits and vegetables. Incorporating these nutrient-rich foods into your daily eating can help you feel full and satisfied while keeping your calorie intake in check.
Opt for colourful salads, water rich fruits, and grilled vegetables to provide good quality nutrition which will keep your blood sugar balanced keeping the ice cream and chocolate cravings at bay.
Processed foods often contain hidden sugars, unhealthy fats, and excess sodium which will lead to belly bloat, water retention and make fat storage easy.
Not a good look for the beach.
Hydration is Key:
With warmer temperatures, staying hydrated is crucial. Adequate water intake supports digestion, metabolism, and overall well-being. Additionally, sometimes thirst is mistaken for hunger, leading to unnecessary snacking.
Keep a reusable water bottle with you and aim to drink water to keep yourself hydrated throughout the day.
Mindful BBQs and Gatherings:
Social gatherings are a common summer activity, often involving indulgent foods. Practice mindful eating by choosing smaller portions, loading your plate with salads and veggies first, and enjoying your favourite treats in moderation.
Stay Active and Embrace Outdoor Workouts:
Take advantage of the longer days and pleasant weather by engaging in outdoor activities. Whether it’s swimming, hiking, cycling, or beach volleyball, outdoor workouts can be both enjoyable and effective in burning calories and staying fit.
If you’re away on holiday explore your surroundings and increase your step intake to burn calories in a way you don’t even notice.
Stay Mindful of Beverages:
Summer beverages can be calorie-laden. Limit sugary drinks like soft drinks, fruit juices, and cocktails. Opt for water, herbal teas, or sparkling water with a splash of lemon to stay hydrated without consuming excess calories.
Consume alcohol in moderation and consider lower-calorie options like light beer or wine spritzers.
Incorporate Healthy Fats:
Healthy fats like avocados, nuts, seeds, and olive oil provide satiety and support various bodily functions. They can also add flavour and richness to your meals without causing weight gain when consumed in moderation.
Practice Portion Control:
Eating large portions, even of healthy foods, can lead to over consumption of calories. Use smaller plates and bowls to help control portion sizes and prevent mindless eating.
Remember that a few indulgences here and there won’t undo your progress. You can absolutely enjoy the pleasures of summer without compromising your progress.
Remember, staying lean is about balancing your calorie intake with your expenditure.
If you are consuming more food than usual and laying on a sunbed, moving less than you normally would then inevitable you are going to store more body fat
Be mindful, stay active where possible and remember your ultimate physique, confidence and life goals.
This is a personal invite to you. If you’ve been struggling with excess body fat, not living your best life.
If you felt like you needed to keep covered on the beach or felt uncomfortable in your own skin. Then its time you to take your physique, nutrition and lifestyle by the reins and get the help you deserve.
Book you spot for a consultation HERE and lets chat about building a leaner, stronger, more confident you.