Get Ready For Summer
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By Stephanie Martin
Summer is here! For some people, this is a joyous occasion, with the promise of long, sunshine-filled hours spent lazing on the beach, swimming and enjoying the great outdoors, while for others the very thought of exchanging the comforting (and concealing) winter layers for skimpy swimwear is coupled with one of dread! 
Well no fear, there is hope for those who relate to the second description (which I’m guessing might be the majority of us!) Getting down to our optimum body weight and improving our health may seem like an impossible and daunting task at first, but, how about, instead of focusing on the big picture, we chose one or two small things each day or week that we can change; whether it be what we eat, how we exercise or even how far away from the grocery store we park! Then, as these changes become part of our routine, before we know it we will have reached our ultimate health or weight goals in what would seem like no effort at all. 

Small changes repeated often become good habits which produce big results!

Ok so what are some of the changes I can make?  Take a look at the following 8 suggestions and see if you can include any of them in your daily routine. Even one or two added each day will ultimately give you more energy, improve your mood, boost metabolism and, if you are diligent enough, help you to shed those last few kilograms before hitting the beach!

  1. Set your alarm for 5 minutes earlier every day for a week. This means that by the end of the week you will have 35 extra minutes in morning to go for a walk/run, lift some weights, practice Pilates/Yoga or do a few simple stretches. 
  2. Take a fibre supplement 15 - 30 minutes or so before each meal. It will make you feel fuller so you will eat less and it also improves bowel movements.
  3. Say no to juice and yes to fruit. Juice is essentially sugar and water with an extremely high glycaemic load (GL). GL measures the effect of a portion of food on blood glucose levels. Therefore a high GL (like what juice has) will cause a sharp rise in blood glucose levels which in turn impairs insulin response, increases hunger and results in those afternoon chocolate cravings! Rather pick up a piece of fresh fruit that has many more nutrients and fibre, less kilojoules and a much lower GL.
  4. Drink cold water all day long. Keeping your body hydrated increases your metabolism and helps your body burn fat faster. Studies have shown that by drinking cold water, you’ll be burning even more kilojoules than by drinking water that is at room temperature. It isn’t a huge amount extra, but every little bit counts! It also goes without saying that we need to avoid the drinks that dehydrate us, i.e. coffee, caffeinated drinks and alcohol. 
  5. Use smaller plates at meal times. You won’t be able to fit as much food as normal onto your plate, helping you eat less. Also a full small plate tricks your mind into thinking that you are eating more than you really are... Just don’t go back for seconds and thirds! Eat slowly, chew food properly and enjoy the ‘experience’ of each meal. 
  6. Eat breakfast! Eating breakfast jump starts your metabolism. Make a healthy choice with a slice of toasted wholewheat or gluten-free seed loaf topped with poached eggs, sun-dried tomato and avocado or how about a glorious superfood smoothie? My favourite is a mix of blueberries and goji berries, banana, plain yogurt, ½ tsp cinnamon and raw almonds. YUM! 
  7. Spice up your life! Use more garlic, pepper, and hot spices (preferably non-irradiated and/or organic) These simple ingredients will increase your metabolism – helping you to burn more fat and have more energy.
  8. Laugh, and Laugh Hard. Watch more funny shows, surround yourself with people you love and can laugh with and then allow yourself to laugh hard. Laughter is a great way to burn extra calories and work your abdominal muscles. It also improves your mood, reduces stress and increases energy, all of which make the weight loss journey a little easier.

So you see, it’s not so hard. It only takes small, manageable steps and changes to kick start your journey towards optimum health. So I encourage you; make those changes, stay motivated, stay focused, and keep practising good habits! Here’s to health and to the joys of summer.