Donegal Nutritionist Sorcha McElchar from Sorchas Healthy Living looks at the weight loss fads to watch out for this summer.
With summer just around the corner you may be feeling the pressures of getting the infamous ‘Summer body’. The term summer body is a term used mainly by social media, that indicates the human body should look a certain way for summer. A bit silly really.
If you search ‘How to get a summer body’ or something similar on Google you will be accosted with fad diets, cleanses & detoxes, unrealistic workouts or workouts that are easy, but not effective. Some people spend a fortune on this just to get that ‘summer body’, and very little achieve their goal. That is mainly because we are all different, not everyone’s body type is the same. Everyone loses weight differently and even if you do need to lose weight you still must nourish your body.
You should also remember that losing more than 2lbs per week is clinically seen as malnutrition, so not good. Slow and steady wins the race. By losing weight slowly in a controlled way you are also more likely to keep it off.
Losing weight should be a decision you make to achieve better health for YOU! Nobody else. It should be so you can feel healthier, happier, and more comfortable in your own body. Not to fit into an outfit you’ve picked out that is 3 sizes to small, or to look good in a bikini or swimming togs.
The most searched things on Google when it comes to a summer body are
- How do I get a summer body fast?
- How long to get in shape?
- How can a girls get a summer body?
- What is the perfect summer body?
- Can I get a summer body in 1 month?
Obviously, there are loads more, but you get the gist. People want a quick fix. A magic pill.
Social media platforms like TikTok, Instagram and YouTube are the main sources of #summerbody posts. Picture of slim, toned smiling people wearing skimpy clothes, and not looking one bit self-conscious. You may feel the urge to be just like them, or you may feel a bit depressed that you aren’t like them.
These social media platforms are also rampant with toxic diet culture weight loss hacks that have NO scientific backing, and some may even be harmful. Don’t get me wrong, there are some genuine Dietitians, Nutritionists (me!) and fitness instructors on these platforms that will give you good, scientifically sound Nutrition and weight loss advice. Another thing you need to look out for, mainly on TikTok, is when you see a duet where one person is showing they are overweight and then they mix some concoction together and it magically makes them slim. Meanwhile this surgeon is nodding away as if he agrees with this farce. If you look at the description you will see the surgeons TikTok video is being used without his permission. He is not agreeing with the magic mumbo jumbo at all. There are a few of these floating around so be aware.
It’s completely normal for you to want to feel good in your own skin, but you need to be kind to your body. You only have one! However, you can work on improving your health. In doing that you should naturally feel more confident. Here are a few tips that you can use to help improve your overall health and wellbeing so you can enjoy the summer months!
- Salads don’t have to be boring and unsatisfying. There are so many amazing, simple salad recipes out there. Adding things like chickpeas or beans (not baked beans!) and seeds add some great protein and fibre which will keep you fuller for longer. Avocado or a simple olive oil or rapeseed oil-based dressing will add in the healthy fats. This will also make it more satisfying, and fat is a flavour carrier, so it’ll improve the taste. I like to make my salads nice and colourful. Try adding as many colours as you can and you get a lovely refreshing, satisfying and nutritious salad.
- I always say increasing your fibre intake will help with weight loss. This is true, but it will also hello improve your gut health, which we now know effects your mood, cognitive ability, sleep etc. Fibre can be found in wholegrain foods like wholegrain pasta, rice bread. Nuts & seeds, all beans, and fruit & vegetables. Aim to get at least 25g of fibre per day.
- Drink water! Most people don’t drink nearly enough water. Especially if you increase your fibre consumption, you need to drink plenty of water. 1200-2000mls per day at a minimum. More in warm weather are when you’re exercising as you can easily become dehydrated from sweating if you don’t replace the lost minerals. Drinking enough water will also help with your skin, hair, and nails.
- Don’t deprive yourself of any foods. You are not dieting; you are simply adding in more nutritious foods and gradually you will have less and less room for the foods that are less nutritious. This doesn’t mean you can’t have that 99 with a flake, or a dessert after dinner. Practice mindful eating. Eat slower and wait 10 minutes before going for seconds. Ask yourself if you are hungry or just bored. If you are hungry then eat. If not, then find something to occupy your mind. Check out my video on Mindful Eating to learn more about how to do this.
- Finally, let yourself get excited about food. The more you nourish your body with good, wholesome food, the better you’ll feel. It will be clearly visible to your friends and family even if you haven’t lost a ton of weight. Most importantly, you’ll feel great!
You can also check out my video on 7 Healthy Weight Loss Tips for a few more ideas to lose weight, but in a healthy, realistic, and most importantly, sustainable way.
Check out my Blog www.sorchashealthyliving.com for some easy to follow Recipe ideas, and if you would like a more personalised one-to-one service check out my service page where I offer Nutrition Consultation, Nutrition Packages and Personalised Nutrition Plans.