Shape Up For Summer

Many of us have started to think about Summer and there are some quick simple things we can do over the next 6 weeks to get into great shape ourselves.

Want to shape up for summer?  Don’t wait until the last minute for your beach body! 

Here’s the thing: a safe and achievable rate of weight loss is about 2lbs a week.  In order to lose a pound in a week’s time, you need to tilt your calorie balance in the negative direction by about 500 calories per day.  Since a pound of fat stores about 3500 calories, if you burn up 500 of those stored calories every day for a week, you’ll lose about a pound of fat.  Larger people can often tip the balance a little further – coming up with a shortage of 750 or even 1000 calories a day to lose a bit more quickly. 

Depending on your body size if you start now, you could lose 5 or 10 lbs by mid June and with a one-two punch of diet and exercise, six weeks is enough time to see some noticeable changes in your muscle tone and shape if you dedicate some time to a plan. 

Ready to start?  Here are some tips to help you look your best and make use of what’s available to you right here in Northampton

1.     Creating that Calorie Deficit is key; but it’s often one of the hardest things to do whilst getting all the nutrients you need and adequate fuel for your workouts. To help take the guesswork out of your day our partners Herbalife are offering you a 3 Day Trial Programme with free deficit calculation and body scan based on you to Kick start your Shape-up Plan. (text 'NTFC' to 07711 115112 for details).   Have Formula 1 with soy milk and fruit for two meals a day, then focus on veg and protein for your third meal and snacks. Keep your snacks small and protein-packed (like a protein bar or a small carton of Greek yogurt) and you’ll keep your calorie-guesswork to a minimum.

Combine diet and exercise; don’t try to just do one or the other.  A mixed workout of metabolic and body weights is the best way to lose fat and tone up. Need a fun and free way to get into action? Then join a Free Fit Club experience throughout the town. For details : For one thing, those whose calorie needs aren’t that high to start with may not be able to cut out 500 calories a day from their meals without cutting back too far (you shouldn’t go much below 1000 calories a day!).  And, if you try to cut too much, not only is it harder to pack all your nutrient needs into fewer calories – you may not have enough energy to exercise.  Trying the ‘exercise only’ approach is tough too, because it takes a lot of exercise burn up 500 calories – like a solid hour of non-stop swimming.

3.      Focus on eating the most ‘nutrient dense’ foods;  those foods that give you the most nutrition for the fewest calories per bite.  Vegetables top the list (5 a day), followed by the lowest fat proteins (fish and shellfish, poultry breast, egg whites, fat-free dairy products, protein powder), followed by fruit 2 portions a day and then whole grains. Make sure to include some protein at every meal and snack.  It will help keep you from getting too hungry in between meals.

4.      Cut back on your whole grains for the first weekor two to give yourself a little head start. You don’t want to cut them completely, but cutting back to just a serving each day can help you save a lot of calories.  As long as you’re eating plenty of veg you should be getting enough carbohydrates to fuel your exercise.

5.      Get support; Speak to us about your personal plan, have a full electronic body scan to personalise your protein, and calorie level. Book now by texting NTFC to 07711 115112

Dolores SanderseWellbeing120 St Georges Avenue
Northampton, NN2 6JF

07711 115 112

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