Tips on keeping calories low this summer

Want to shape up this summer? If that’s your goal, just make a few changes, for example, add in more exercise and eat healthily, which will reduce your calorie intake. Rather than getting stuck into a faddy diet or unsustainable workout regime, check out the tips below on making a few easy changes this summer.

Snack on watermelon

Did you know that watermelon is made of around 90% water? This is what makes it such a great food choice for the hot days.

Even better, watermelons are a fantastic source of an amino acid called arginine. Eating these delicious fruits are a great snack between meals.


It may come as a surprise, but moderate amounts of potatoes cooked in healthy oils (rather than processed vegetable oils) make a healthy choice.

The humble potato has good levels of iron, vitamin C, vitamin B6 and minerals, making it a nutritious alternative to other starches.

And when we think of potato, many of us think of chips. If you want to be healthier this summer but aren’t ready to give up these crunchy goodies, consider McCain gluten free chips. These are pre-fried chunky chips, coated in a gluten-free batter – they’re just as crispy on the outside and fluffy on the inside as their gluten counterparts.

Stay hydrated with H2O

When the temperatures rise, it’s important to increase your water intake. This is because you lose water when you sweat in the heat. Not only that, water fills you up, so you’ll feel less inclined to reach for a snack.

This hydrating beverage also keeps your metabolism running efficiently which is a factor if you want to lose weight. In fact, a study found that drinking 500ml of water can increase fat burning by 30%.

Exercise in the morning

I like to work out in the morning because it boosts my total physical activity throughout the day. Doing your workout in the morning encourages more movement for the rest of the day, so try and move more in the day. For example, take the stairs rather than the lift or park your car further away from where you’re going.

Mashed avocado on crackers

If you’re anything like me, you love avocado on toast. Consider topping a couple of wholegrain crackers with two tablespoons of mashed avocado for a quick and easy snack.

Avocados are rich in heart-healthy monounsaturated fatty acids and are a great source of potassium which helps control blood pressure and stabilise sodium in the body.

Throw together a healthy salad

When the heat hits, you won’t fancy hot soup or a heavy meal. So, why not plump for a salad instead? Veg and greens are wonderful sources of satiating fibre and protein.

For some extra nutrition, sprinkle your salad with almonds or walnuts – they’re packed with magnesium and heart-healthy Omega-3s as well as more belly-filling fibre and protein.

But try to steer clear of stodgy dressings and dried fruits – foods like these are loaded with sugar.

It’s all about green tea

If there’s one sure-fire way to get a decent dose of antioxidants, it’s by drinking green tea. While you may prefer reaching for a sugary beverage as the weather gets warmer, sipping on unsweetened green tea is a refreshing sugar-free alternative and full of antioxidants.

Have a barbecue

Barbecues are a summer staple. And the good news? Research has shown that grilling makes healthy foods even healthier.

For example, should you eat meat, grilling a pork chop can reduce the fat content by almost a third. What’s more, a barbecue in the garden gives you more control over how the meat is cooked and prepared.

Frozen grapes

When you fancy a refreshing treat on a hot summer’s day, rather than grabbing an ice-cream, keep a bag of purple grapes in your freezer.

These fruits are super-healthy and packed with vitamin K and antioxidants.

Think fish

When the weather gets warmer, lighter meals are the name of the game, consider choosing fish for dinner.

Fish provides one of the best sources of fatty acids called omega-3s and are wonderful sources of lean protein. They help you maintain muscle mass. My top choices of fish include salmon, bluefish and Atlantic mackerel.

Grab some grapefruit

One of the best ways to start your day is by treating your taste buds to a citrus kick by enjoying a fresh grapefruit – and each one is a mere 80 calories. Grapefruit is also a brilliant source of vitamin C, which is important for helping with the formation of collagen and protecting the immune system.

Follow my tips above and you’ll eat healthily and feel balanced this summer.

Healthy living
Upsplash Emma Simpson

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