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Summer Bodies Are Made In Spring


There are more faddy diets than we could shake a stick at. Not only could they be harmful to your health and wellbeing, but they have short terms effects, with the probability that you’ll put your weight back on as quickly as you lost it, and maybe even a few lbs more!




Personal Trainer Dalton Wong says ‘..instead of going on an extreme diet in a few months’ time, make small changes now and you’ll see the pay-off once your holiday comes around..’

We have transformed all of your daily habits below into what will give you a steady, healthy and painless route to weight loss – and on top of all of that, maintaining these habits will keep the weight off for good (no more time spent dreading those summer holiday bikinis or trunks!)


  • Food

Ensure you consume a balanced diet containing lean protein, complex carbohydrates and at least 5 servings of vegetables and fruit per day – you can increase this to 12-15 servings to reduce the risk of certain cancers and diseases if you wish to.

Be sure to eat 3 meals and 2 snacks per day, you can choose to have these at any time throughout the day, just be sure not to leave more than 5 hours without eating.

By eating regularly, you are maintaining your metabolic rate, and avoiding dips in blood sugar levels which will leave you feeling lethargic and craving a quick sugar fix. 


  • Alcohol

Alcohol is essentially a glass of sugar. If you want to continue to have the odd drink, this will significantly slow down your weight loss. If this suits you better, then the recommended daily limit is two units per day for women and 3 units per day for men.

We suggest you enjoy your alcohol in moderation and choose when you want to enjoy it. Thereby avoiding the  ‘having a drink for the sake of it’ situation which we know is a very common occurrence. 

Enjoy your alcohol by being mindful and planning it into your weekly consumption of foods and drinks. 


  • Exercise

The NHS recommends that adults should undertake 30 minutes of moderate-intensity physical activity at least 5 days per week.

Perhaps you dread the thought of exercise? That only means that you haven’t yet found the right exercise for you! Some people are gym bunnies, but many prefer a more competitive sport such as netball, hockey or football – joining teams such as these are often more cost effective than a gym membership and you tend to not notice you’re exercising as it can quickly become an enjoyable hobby.

Perhaps you would prefer a less competitive slant on your exercise? Maybe you and a friend could take yourselves off for a powerwalk once a day?

Or are you one of those people who feel as though there aren’t enough hours in the day? Why not walk and talk throughout meetings. We appreciate that this isn’t always possible, but when it is, do it! Ensure you take the stairs rather than the lift, and perhaps go for a walk during lunchtime. Even if it’s just within the office building – 10 to 15 minutes away from your desk and moving around will help clear your head and get your blood moving.


  • Sleep

Be sure to get 6-10 hours of uninterrupted sleep each night depending on your personal requirements. Lack of sleep can increase your risk of diabetes and lower your mood and can also make you fat. 

Check out our tips on getting a good nights sleep here.


Steady weight loss isn't about strict and unrealistic goals. Its small changes to your current lifestyle and simply being sensible throughout. With this in mind, combined with the resources that follow below from ourselves, we're sure your journey through weight loss will be an easy, consistent and permanent one. 

Keep a food and exercise diary for a number of weeks to truly understand where you may be going wrong, your habits may surprise you! To download our food and exercise diary, click here.

We have a ready made shopping list and food planner for you to simply download and print out. Just click here.

Maybe you’re a little confused about which foods could be hindering your weight loss? We have a food checklist available to ensure you have all the information you need to stay on track with your weight loss. Simply click here to download it.


If you are part of a company and would like to find out more about our healthy eating services please call 0845 533 5302.

If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. When you're ready you can login to My Healthy Eating Programme using the login button at the top and entering the code VIP10 into the register now box. The cost of the 12 week programme for an individual is £49.99 and we have corporate rates available upon request.

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The Grange
Welford Road
Long Marston
Stratford upon Avon
CV37 8RH

07778 218009

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