Forecasters have predicted temperatures will soar to 30 degrees in June 2022. News of a summer heatwave shouldn’t usually come as a surprise – but this is the UK, after all, and summer until present has not been in top form.
For many of us, the prospect of exposing our bodies to the elements, however merciful, will fill us with dread. The lack of good weather so far in the year could mean comfort foods have been eaten and workouts have been limited – and yet we’re now forced to contemplate the prospect of going out with our knees and arms exposed.
Weight loss, however, doesn’t have to be an unworthy rush to crash dieting and a frantic session of HIIT. There are some easy habits that started now that will begin to take effect immediately. Many of them will have additional benefits for your overall health and well-being.
Here’s how to slip into the warm season with ease and grace.
11 easy ways to lose weight for summer 2022
1. Get a good night’s sleep
If you like to sleep, here’s a weight loss trick you’ll be happy to go to bed with. A 2022 study by Professor Esra Tasali of the University of Chicago Medical Center found that going to bed 75 minutes earlier each night helps you eat 270 fewer calories per day, or the equivalent of three cookies.
When we lack sleep, our bodies produce more ghrelin (the hunger hormone) and less leptin (a hormone that makes you feel full).
So if you’ve ever reached for the frying pan after a late night, it’s because fatigue is making you hungry.
2. Walk the dog
If this is a task you regularly delegate to other two-legged family members, it’s time to put on your boots. A study conducted at the University of Missouri showed that walking your dog was actually more effective for weight loss than joining a gym or dieting.
If you weigh around 10 pounds and 7 pounds, try walking briskly. you can burn up to 135 calories for every 30 minutes of walking.
Dr. Jeff Foster, Medical Director of H3health, says, “In addition to the physical benefits of walking, walking a dog is also good because it gives time to think and improves mental health and well-being. Feeling better about yourself will help you make positive food choices for the rest of your day.
3. Do some gardening
Now is the time to be in the garden. In more ways than one obviously. Yes, putting in the effort now will mean you can reap the rewards later in the year.
Gardening is also an incredible source of exercise. According to Loughborough University nutritionists, mowing, digging and planting for two to three hours can help burn up to a pound a week.
Half an hour of weeding can burn up to 150 calories, and heavier tasks like trimming hedges can burn over 400 calories per hour.
Foster says, “Like running, gardening is a really positive way to burn calories, stay active, and be outdoors. Just being outdoors, we know, is better for our mental health, reduces the risk of depression and seasonal affective disorder, and naturally improves our vitamin D levels.
4. Cut out alcohol and other liquid calories
If you’ve resisted ice cream but crumbled at the sight of a cold glass of wine, you’ve fallen into a common misconception about the calorie content of alcohol.
In February 2022, the Alcohol Health Alliance UK (AHA) revealed that adults can exceed their recommended daily sugar limit by drinking just two glasses of wine. A pint of beer can have as many calories as a Mars bar, and a tall glass of white wine can be the equivalent of an ice cream.
Foster says, “We know alcohol is bad for us, but in terms of calories, alcohol and other calorie-dense liquid drinks are just wasted fuel that we don’t need.”
5. Intermittent fasting
Whether you find it easier to skip breakfast or eat dinner early, intermittent fasting has many potential benefits.
A 2021 study published in the British Journal of Nutrition by the University of Nottingham showed that a group of women aged 18 to 45 who ate their last meal of the day between 7 and 7:30 p.m. for 12 weeks lost more weight and more centimeters around the waist than women who ate between 10:30 p.m. and 11 p.m.
Intermittent fasting can improve your metabolism because it helps you burn your carbohydrate stores during the fasting period and helps use more fat for fuel. Thus promoting weight loss.
Ulrike Kuehl, registered dietitian at Lumen, a wearable device and app that measures your metabolism in real time with just your breath, explains, “Time-restricted eating is a type of intermittent fasting that has been shown to significantly increase metabolic health through improvements in insulin sensitivity, oxidation and inflammatory levels and even weight by simply limiting the “food window” during the day, specifically to 8-10 hours max during the day.
6. Eat mindfully and slowly
If you’re eating while reading this, you might want to put down your fork/sandwich/chopsticks. A 2019 study by the World Obesity Foundation found that mindful eating was just as effective for weight loss as limiting energy intake and restricting food choices.
Dr. Foster explains, “Your satiety hormone is called leptin. And it makes you feel full when it’s released, but like most hormones they take time to work and so by eating quickly you can get more food before you feel full. The reverse is also true – eating slowly will still boost leptin, making you feel full, but you just won’t have eaten as much and you won’t feel like it anymore.
7. Eat more fiber
Yes, eating more vegetables, whole grains, nuts, seeds, and legumes could help you lose weight.
A 2019 study in the Journal of Nutrition found that increasing fiber intake was the strongest predictor of weight loss, with 4g of extra fiber consumed daily being associated with 3.25% more weight loss. kg over six months.
“Studies show that people who eat more fiber tend to have a healthy weight, but this does not conclusively prove that increasing fiber causes weight loss,” says Dr. Nadja Auerbach, Clinical Operations Associate at Thriva.
“Other studies looking directly at the impact of adding fiber supplements for weight loss have shown mixed results.
“Theoretically, eating high-fiber foods may lead to greater feelings of fullness and better blood sugar regulation, which may help with weight loss and minimize cravings.”
8. Keep a food diary
Sometimes it’s about resorting to shock tactics. Logging your food, either in a handwritten diary or in an app, can help you keep track of what you’ve eaten so you can understand the impact of your nutritional choices on your weight loss progress. weight.
“The theory behind food diaries is that by recording everything you eat, you hold yourself accountable,” says Dr. Nadja Auerbach. “This has been backed up by research, which suggests that those who keep a food diary can lose more weight than those who don’t.”
9. Follow the 80% rule
Hara hachi bu is a Japanese term that means “eat until you are 80% full.” He was born in the city of Okinawa, where people use this advice as a way to control their eating habits. Eating slowly, see above, will help you do this. As well as using small plates so you are not tempted to give yourself a huge portion.
Try to look at your plate and decide how much might fill you up. Then estimate what 80% of that amount would look like. That’s maybe two-thirds of the food on your plate.
“It is not necessary to focus on 80% as an exact figure”, explains Dr Nadja Auerbach. “The goal is to stop eating once you feel full, rather than too full. You want to feel happy, not hungry, and not too stuffed.
10. Stay hydrated
It’s a good idea to stay on top of your water intake when the weather is hot. However, if you’ve ever had a snack when you really should be drinking that delicious glass of tap water, then you’re one of the 37% of people who clinical studies have mistakenly shown to be hungry because thirst signals can be weak.
In addition to reducing your caloric intake, drinking water has been suggested to increase the effectiveness of lipolysis, the body’s way of burning fat for energy.
However, you don’t have to bother with glasses. “The idea of drinking 8 glasses of water a day really has no evidence behind it and is just an urban myth,” says Dr. Foster. “We need around 2-2.5 liters a day depending on activity, body shape and age. Twenty percent of that already comes from food, so actually a better marker is to watch your urine – if it’s light, you’re drinking enough.
11. Get on your e-bike
What could be nicer on a sunny day than a cheerful cycle? You would be forgiven today for thinking that you are not a cyclist unless you are in lycra. However, the benefits of cycling aren’t exclusive to those who sweat a lot.
A 2016 study from the University of Colorado at Boulder found that regular use of an e-bike can provide cyclists with an effective workout while improving certain aspects of cardiovascular health, especially for cyclists who were previously sedentary. While a Norwegian study showed that e-bikes make people cycle longer and more often. The effect was strongest on women.
This article is updated with the latest tips.