I don’t know about you, but I spend most of the year being a bit mopey about the weather. And when I say a bit, I mean A LOT! When I was younger, I didn’t even notice it – I lived my life, and the weather was just happening in the background. I wouldn’t even say it was insignificant – it was more like – it didn’t even exist. But now, as someone in my forties, I’m doing that thing – that thing that “old” people did when I was younger… bang on about the weather ALL THE TIME. Every morning, as I open my curtains, I genuinely say these words, “Please be a sunny day”. I’m not even religious (maybe that’s where I’m going wrong), but I say a little internal prayer. My girlfriend and I then have a five-minute conversation about the damn weather. I know, we’re sad. 9 times out of 10, it’s grey, overcast, and a little drizzly. I feel like I’m forever wishing my life away, longing for the summertime.
So, when the warmer months finally come around, surely it would be nothing but happy, positive vibes. You would think, right? What could possibly affect such a happy, exciting time of the year? But then, on that very first day when the weather is above 10 degrees, and we go to the summer section of the wardrobe, we all have that moment…oh no, we should have started that diet in January when we made our New Year’s resolution. We suddenly remember we can no longer hide behind our cosy winter clothes, and we now have to expose some flesh. “God damn it, I hate the summer”, we’d say, plus one or two expletives that I can’t really include here.
But relax – don’t panic. I’m here to share with you my top five tips for getting in top shape so you can confidently flaunt your summer bod this year. It may feel like it’s a case of too little, too late, but we can give it a good go.
The first one is so simple, and most of us don’t even think about it, and it’s just walking. We often go to the gym, attend a fitness class, or do a weekly Park Run, but the rest of the time, we barely move. I’m sure you’ve heard the recommended 10,000 steps a day. There is nothing magical about this number; it just encourages a decent amount of movement. I’d suggest setting yourself a realistic step target between 5,000 and 10,000, and make sure that you hit that number every day. To track steps, use a smartwatch, a clip-on pedometer, or even your mobile phone, which should have a step-tracking feature. With my clients, the ones that move the most lose the most, so if you really want to ramp up results, get those steps up.
Often, when we get on a health kick, we aggressively cut calories, which may result in rapid weight loss, but if we are not including any form of resistance training, a large amount of the weight we lose will sadly be muscle. Losing muscle is the last thing we want, but it’s even more crucial as we enter our midlife years. Whether you use your body weight, resistance bands, free weights, or gym machines, aim to include squats, lunges, deadlifts, pushes, pulls, and core work in your routine at least twice a week. Use good technique with slow, controlled movements, and aim to challenge your muscles between around 8 and 15 reps.
“The first one is so simple, and most of us don’t even think about it, and it’s just walking. We often go to the gym, attend a fitness class, or do a weekly Park Run, but the rest of the time, we barely move.”
Very similar to walking, this point is also too simple, and because of this, we don’t often see the value in it. And that’s to drink water. Drinking water can help reduce inflammation and water retention, leading to increased energy levels and a leaner, less bloated feeling. Additionally, when reducing food intake, drinking water can create a sense of fullness, helping to control cravings and prevent overeating. It’s a good idea to replace some or all of your calorie-containing drinks with water. Start with 2 litres a day and see how you go.
We all know that to lose a few pounds we need to eat less. But what we don’t often consider is our protein intake. In addition to resistance training, protein helps prevent muscle loss as we lose body fat. Protein also makes you feel fuller, reduces cravings, and requires slightly more energy to digest than carbohydrates and fats, which means you burn more calories when consuming protein. Make sure each meal contains one of the following: eggs, meat or a meat substitute, fish, dairy, a protein supplement, etc.
Along with having a source of protein with every meal, aim to fill most of your plate with fruits or vegetables. These foods are packed with nutrients, have fewer calories for the volume, and are often very satisfying. To complete your plate, you can include a small serving of starchy carbohydrates like oats, rice, potatoes, pasta, or bread. However, if your goal is maximum fat loss, it’s best to go easy on these.
So, now you are armed with these few simple lifestyle tweaks; this summer, you can ditch the mini tantrums before every social occasion and wear what the heck you want, feeling incredible.
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