After summer, it’s easy to lapse into unhealthy habits says Dr Donald Grant
A GP has outlined changes people should consider strongly after summer if they’re hoping to shed pounds and boost their well-being before Christmas arrives. Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, explained that September presents the perfect opportunity to focus on post-summer weight reduction to achieve better health by the year’s end.
The regime involves cutting back on one particular type of food, reports Devon Live. He explained: “The summer season often gives way to many unhealthy habits. The combination of holidays, unhealthy eating, and alcohol consumption can impact weight management goals and make it difficult to prioritise a healthy lifestyle. With summer coming to a close, there are five tips for reestablishing healthy habits that can increase weight loss.”
One key shift could make a major difference. The doctor suggests replacing ultra-processed foods with seasonal produce.
“Firstly, one of the most effective ways to manage weight is by addressing unhealthy diets,” he said. “For many, this can mean limiting the number of ultra-processed foods and replacing them with healthier alternatives.
“Ultra-processed foods are harmful due to their high sodium and sugar contents, so I recommend swapping these for some seasonal snacks instead. During autumn, seasonal foods include: apples, pumpkins, leeks, broccoli and green beans.
“These healthier alternatives provide much more nutritional benefits and lead to less weight gain.”
Reduce alcohol intake
He said: “Throughout the summer months, social gatherings and holidays often result in a spike in alcohol consumption. However, excessive drinking can sabotage your weight loss efforts.
“These high-calorie beverages can stimulate hunger, leading to poor food choices and overeating. It can also interfere with sleep patterns, slow down metabolism and reduce motivation. Alcohol is fine in moderation, but I advise keeping a close eye on your intake once summer ends.”
Set a fitness goal and strive for it
The doctor said: “Physical activity is one of the most effective ways to control weight, so incorporating more movement into your daily routine is always beneficial. For this reason, I suggest setting a clear fitness goal, such as working out three times a week or running every day, which will help people manage their weight more effectively.
“Exercise is also fantastic for heart health, with proven cardiovascular benefits, helping to lower the risk of serious heart events like heart attacks or strokes.”
Sleep is crucial
Dr Grant said: “Getting enough sleep is incredibly important for weight loss, but it’s an aspect that many people overlook. Adequate rest can balance the body’s hormones, leading to fewer cravings and unhealthy eating habits.
“I recommend aiming for seven to nine hours of uninterrupted sleep each night. It’s also advisable to cut back on caffeine in the evening and avoid blue light for up to 60 minutes before bedtime, as this can significantly enhance sleep quality.”
Make active hobbies a priority
The doctor said: “When temperatures drop after the summer, it’s easy to stay indoors and give up on active hobbies. However, activities such as hiking, dancing and swimming are all fantastic ways that interests can complement weight loss goals.
“This autumn, swapping endless scrolling for outdoor activities can have a huge impact on weight management, leading to less weight gain and improved mental health.”
Weight loss goals can maintain motivation
The GP said: “Fitness goals are brilliant for incorporating a healthy habit into your daily routine, but when it comes to weight loss, I also believe it’s vital to set a clear goal. It could be as straightforward as losing a certain amount of weight by Christmas, but it can help maintain motivation and allow people to understand what’s needed to achieve that specific goal.
“”Overall, the transition into the autumn season presents a wonderful opportunity for people to take control of their health. From avoiding ultra-processed foods to incorporating more exercise into your routine, these tips can prove incredibly effective at managing weight and improving physique.”