Summer beach holidays have to be up there as one of the biggest motivators for wanting to get into shape, or simply living on a Mediterranean island.  If the thought of skimpy summer clothing and swimwear fills you with dread then don’t panic just yet – there’s still time to make a difference.  You can make significant and long lasting improvements by making simple changes to your diet and lifestyle.  The best thing of all is that you’ll not only look better but you will benefit your overall health too – feeling more energized, relaxed and bright-eyed!

• Set Yourself a Goal that is realistic and achievable in the time frame that you have.   1kg weight loss a week is ideal so if you have a month aim for 4kg overall.
• Get Organized and Plan to Succeed – allocate time to put your new changes into practice and get very specific about how you plan to do this.  The more organized and specific you are, the more successful you will be.  Also if you are busy working plan to take a couple of hours at the weekend to prep some dishes and snacks for the freezer too.
• Eat Regularly – Don’t make the common mistake of cutting out meals and snacks, instead, focus on eating regularly to avoid blood sugar dips and hunger cravings.
I see many people cut out food groups, live on fruit and 2 days later fall off the wagon
• Cut Down Grainy, wheat-based Foods – Aim for no more than one serving daily of grainy carbohydrates such as bread, crackers, pasta, cereals etc.  One serving = ½ cup / 3 tablespoons cooked rice, grains or other cereals OR 1 slice bread or equivalent.
Opt for sweet potatoes & naturally gluten-free grains – Amaranth, quinoa & buckwheat. This reduces bloating, digestive issues and lethargy.
• Include High Quality Protein with every meal or snack – Studies show that protein helps to promote both satiety and thermogenesis (temporary increase in metabolic rate).  Protein is essential to support improved body composition.
• Include Healthy fats avoid foods marketed as zero fat and instead include healthy fats found in nuts, olives, coconut, avocado, seeds and oily fish.  Don’t be fat phobic!
• Prioritize Vegetables Over Fruit – Include a wide variety of brightly coloured vegetables in your diet.  Keep fruit to just two servings a day.
• Cut Down Alcohol, Caffeine, Sugary Drinks & Snacks – Both alcohol and sugary drinks and snacks contain plenty of unwanted empty calories, whilst caffeine disrupts blood sugar balance
• Drink plenty of water!!
• Address your stress levels – you will hold on to fat around the middle whilst stressed.
• Exercise regularly your free nutrient! Without exercise you will not achieve a toned body image, it also improves mood.

Beach Body Supplement Checklist

• Omega 3 fatty acids to support blood sugar balance and healthy weight loss
• Green coffee the Chlorogenic acid speed up metabolism

3. Green tea bursting with anti-oxidants and anti-inflammatory

• Turmeric root and black pepper balancing blood sugar and anti-inflammatory

5. Vitamins B1, B3, B5 and biotin energizing & speeds up metabolism
6. Magnesium citrate or bisglycinate to relax muscles, de-stress, assist digestion

Contact Suzanne for a personalized weight loss programme & support.