By: Derek Johnson – Director of Nutrition at The Biggest Loser Resort

6 Tips For Summer Slim Down

With the summer season almost upon us, many are scrambling to find ways to get healthier and look their best in their warmer weather wardrobe. Below are 6 tips for summer slim down you can use these to help you lose weight and feel great this summer ─ and all year round!

1. Establish a Consistent Eating Pattern.

Your body craves regular sustenance so you need to feed it consistently with healthy foods. I recommend a 4x daily pattern (breakfast, lunch, snack and dinner). In doing so, this pattern will help your body avoid feeling starved – which leads to increased fat storage. Additionally, there are a few key tips for healthy daily pattern eating:

– At breakfast, make sure to have some protein
– At lunch or dinner, eat your carbs at one of these meals but not both
– For a snack, avoid having a carb by itself, always add a protein with it e.g. an apple with some nuts
– Dinner should be your smallest meal. Remember have carbs for lunch or dinner (NOT both)

Adding fiber to your diet can help decrease your hunger, reduce bloating and give you a flatter looking stomach (as it works like a pipe cleaner)! 95% of people do not eat enough vegetables, they are the KEY to a long life and weight loss!

Check Out Our Free Healthy Recipes >>>

2. Eat REAL Not Processed Foods

Your body naturally craves real food that it can recognize. Simply put, the more natural foods you consume, the easier it is for your body to digest the food, absorb the nutrients and help turn you into a fat burner! Real food spoils fast for reason – it is clean and helps keep you lean! Eating processed foods with tons of lab-developed ingredients causes your body’s metabolism to slow down its digestive process as it attempts to figure out what the “food” is that you just ate – and this does not aid fat burning. Then you end up with cravings for those processed foods all the time over real foods! If you eat real food, your body’s DNA immediately notices the difference and will react accordingly. A farm-fresh tomato in Italy vs. the tomato in the salad at the airport taste completely different for a reason!

Learn More About Plant Based Diets >>>

3. Hydrate Between Meals

You already know how important it is to drink plenty of water each day. I recommend for you consume 80oz ideally per day. It is best to keep the hydration going in-between meals instead of during meals or right before bed. Drinking fluids during meals slows down your digestion by diluting your digestive enzymes and ultimately hurting your chances of losing weight and/or keeping it off! Remember, water is the one element/ingredient that your body cannot live without! To burn fat, you need to be hydrated for your body to function optimally.

Many people think it is a good idea to drink a good amount of water just prior to eating to lessen their appetite so they eat less. While doing so may present the feeling of fullness, it is really so detrimental for your body. Drinking excess water dilutes your body’s natural digestive enzymes and decreases your bodies ability to breakdown what you just ate. This means you deprive your body of the opportunity to get nutrients from the food that it needs! Not to mention it most likely will leave you hungrier at the end of the day or later that night.

4. Sleep 7-8 Hours per Night (This is a non-negotiable)

We could all use some uninterrupted and deep sleep, right? Sleeping soundly and for an ample amount of time provides your body with the time it needs to repair, refresh and recalibrate for the next day. In fact, the National Institutes of Health says adults need between seven and nine hours of sleep daily for good health. Impaired sleep has been linked to high blood pressure, heart disease, obesity, depression, memory impairment and a weakened immune system.

Not getting enough sleep leads to increased stress hormones which then increases fat storage in your midsection! Who wants that? No one! If you get less than 7 hours of sleep consistently you cannot burn fat.

There are many natural sleep aids available that can help you in lieu of relying on heavy medications that could end up causing other issues.

Learn How Sleep Affects Weight Loss >>>

5. Workout Consistently

Yes, working out is obviously a vital part of losing weight. If you haven’t been able to keep your motivation up for it, maybe it is time to venture out and find some new ways to get your workout in! Consistency is key in order to see results – so find exercises and workouts that you enjoy, stick with it and do them for 20-45 minutes a session, 4-5 times each week. As I mentioned on the call, a great option to consider is High Intensity Interval Training (HIIT). This is high intense burst training which is optimal for fat burning, even at only 20 min per day. I promise, to burn fat, you do not need to do 60 minutes of cardio 5 days a week to lose weight!

Get Workout Advice >>>

6. Get Your Vitamin D

It’s important to get outside each day and get your daily dose of Vitamin D. In combination with a healthy diet, Vitamin D, in conjunction with calcium and sunlight helps to properly assimilate food and regulate normal blood sugar levels. When Vitamin D deficient, your body increases production of synthase, a fatty acid enzyme that converts calories into fat.

Sunscreen can prevent your body from making vitamin D, so give your body 15-20 minutes of sun exposure, and then slather up with sunscreen for fun filled days in the sun!

Follow the 6 tips this summer and you’ll begin to see changes in your body. Remember, true weight loss is being able to lose and maintain that loss over a year. Don’t expect dramatic changes overnight – but progress will be made in time!

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