When we think summer, we think lighter eating and doing more exercise than winter, but actually, it’s very easy for the weight to creep on during the warmer months. Holiday parties, after-work cocktails, indulgent get-togethers…the calories add up quickly.
To top it off, SumoSalad have conducted their annual lunchtime survey and found that a shocking 70% of Australians eat an unhealthy lunch 4-5 times a week!
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Dietician Georgina Moore and health and fitness coach Amelia Burton share their best tips to stay healthy and trim in summer.
Stay fuller for longer
To keep you feeling fuller for longer, choose foods that are high in protein, such as tofu, salmon, eggs and lean beef. Adding foods that are low GI into your diet such as vegetables and legumes, will also keep you satisfied throughout the day.
Did you know three 10-minute workouts are just as effective as a 30-minute workout? Try these simple exercise tips at lunchtime, or even at your desk. 10 squats, 10 push-ups and 10 tricep dips – repeat four times non-stop.
End the 3pm sugar binge
To help maintain blood sugar levels, avoiding the large spikes and troughs that lead to 3pm sugar binges, snack on foods that have a low glycemic index, such as unsalted mixed nuts, hummus or low-fat yoghurt.
Tone first, cardio after
To improve fat burning, always try to do the toning component of your workout before your cardiovascular workout. Therefore, push-ups before you run.
Load up with veggies – veggies provide a whole host of nutrients and fibre without being energy dense.
Become a morning person
Try to get up a little earlier for a morning workout. Blood sugar levels are lower in the morning, which helps burn body fat. Getting up early will also jump-start your metabolism and set you up for the rest of the day.
Keep up your lean protein
Eating chicken, salmon, turkey and Greek yoghurt after a workout will help build your muscles as they are more receptive to the effects of protein.
Avoid unwanted weight gain
To avoid unwanted weight gain and foods that have empty calories with no nutritional benefits, opt for foods that are low in fat (especially saturated fat) and low in salt.
How do you stay trim and healthy in summer?