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Make Your Summer Body Last A Lifetime


With Summer getting closer, for many of us our thoughts turn to getting into shape so we can slip into our favourite summer outfits and feel great. With this run-up, it is difficult to escape the heavily publicised annual faddy diets, promising ideations of getting ‘bikini ready’ in 2 short weeks.




These short-term diets are often potentially detrimental to your health and wellbeing, with the probability that the weight you lost returning, and then a couple of lbs extra for good measure. This is because these diets often leave you with no information about how to maintain your ideal weight when (or if!) you get there.

So we ask you: Does this rollercoaster seem worth it?

Each summer shouldn’t encourage an unhealthy detox or banning of your favourite foods. Health and wellness is about looking and feeling your best all year round.  Aiming to slim down in the run up to summer likely means you’re unhappy with your weight throughout the colder months, and subsequently battle against this as it begins to warm up – this means you are never truly happy or (possibly) healthy if you are in the overweight or obese category of the BMI for much of the year.

With all of that in mind, what follows are a few simple guidelines, enabling you to get on the road to steady and constant health and wellness, and just in time for the summer months!



  • Eat at least 5 servings of fruit and veg each day
  • Eat a balanced diet containing lean protein and complex carbohydrates
  • Eat 3 meals and 2 snacks each day, leaving no longer than 5 hours between eating
  • Losing weight doesn’t always mean eating less. It’s about eating the right things. By eating regularly, you will maintain your metabolic rate, a steady blood sugar level and a constant stream of energy



  • Having 1 or 2 drinks will significantly slow down any weight loss as contains empty calories – this doesn’t mean don’t do it, it just means be aware of it and decide if this compromise is something you are willing to make
  • The recommended weekly intake is 14 units for men and women, with at least 2 consecutive alcohol free days each week
  • If you decide you want to continue drinking, only drink when socialising. Cutting out drinking when you’re at home will most likely significantly decrease your intake



  • The recommended amount of exercise adults should undertake is 30 minutes of moderate intensity physical activity at least 5 days per week
  • The gym is the obvious place to start, but there are plenty of other options if this isn’t for you. Join a class, or a team, or a group – just do something you look forward to! If you want something a little slower paced and less social, why not get out for a power walk every day?  And it's free to walk remember.
  • If there aren’t enough hours in the day, why not walk and talk when you have meetings? We appreciate that this isn’t always possible, but when it is, do it! Perhaps go for a 15-minute run on your lunch break?
  • There are very few lifestyles that cannot have exercise integrated into the 24 hour day, you just need to find what works for you



  • Try to get 6-10 hours of uninterrupted sleep every night
  • If you don’t get enough sleep, this will make all of the above much harder! Plus it will also increase your risk of diabetes, weight gain and lowering of your mood


By embarking on your weight loss with the mindset of creating a permanent healthy lifestyle, this will make it far more likely that you will achieve your goal. There won’t be any unrealistic expectations and you won’t pile the weight back on twice as fast as you lost it, inevitably leaving you disappointed.

A healthy lifestyle can be embarked upon by make small and simple changes. It is these changes that make the significant and lasting impact. By integrating healthy changes to your life, it will become habit and finally just ‘a way of life’.


Download your food and exercise diary to log your food, drink and exercise.

Print off our shopping list and food planner to make life easy.

Check out our huge array of recipes to fill that shopping list! 


If you already have a health and wellbeing initiaitve as part of your Employee Benefits package and would like to add something new, invigorating and exciting to spice things up then for full details of our Power Up & Motivate With Positive Nutrition Workplace Wellbeing Initiative please find our brochure here and to chat through how this may be implemented in your workplace please call Anna on 07778 218009.

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Welford Road
Long Marston
Stratford upon Avon
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07778 218009

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