Preparing for the summer season means balancing calories, watching how much is eaten and what is drunk, prioritizing fiber-rich foods, and pairing all of this with steady physical activity totaling about 150 minutes per week. This approach, explained to socialbites.ca by Anastasia Efimova, a nutritionist working with Atlas clinics, centers on practical changes that are doable in everyday life and yield noticeable results over time.
To start, the focus should be on limiting sweets and bakery items, along with the added sugar they often carry. Many people overlook the energy content of sugary drinks, which frequently masks calories that add up quickly. Packaged juices, cocktails, flavored yogurts, and carbonated beverages can contribute more sugar than expected. Opting for whole, minimally processed foods helps reduce not only sugar intake but also refined carbohydrates that spike blood sugar and then fade, leaving hunger quickly returning. In this strategy, replacing refined grains with whole grains makes a meaningful difference. For instance, wholegrain versions of staples like rice, pasta, and bread supply slower-release carbohydrates, helping to maintain energy levels and curb cravings longer than their refined counterparts.
Efimova notes that the challenge often lies not just in choosing healthier options but in controlling portion sizes. Even nutritious foods can contribute to weight gain if consumed in portions that exceed daily needs. A practical way to manage portions is to use smaller plates, bowls, and cups, which naturally limit the amount put on the table. For those wanting more precise control, measuring spoons and kitchen scales can be helpful allies. Mindful eating also plays a crucial role—when attention is focused fully on the meal rather than screens or busy tasks, individuals tend to eat in a way that aligns with their hunger and fullness signals, leading to better satiety and fewer instances of overeating.
Regular physical activity is presented as a necessary companion to sound nutrition. The standard recommendation remains about 150 minutes of moderate movement weekly, with an emphasis on incorporating strength training at least twice a week to support muscle mass. Muscle tissue is more energy-demanding than fat tissue, so preserving or increasing lean mass boosts resting metabolic rate and enhances daily calorie burn. Efimova explains that underbuilding muscle can make it harder to maintain a healthy weight over time, even with dietary discipline. A well-rounded plan includes a mix of aerobic activity, resistance work, and flexibility or balance exercises to support overall health and long-term adherence.
For individuals who find it hard to fit formal workouts into a busy schedule, Efimova offers approachable strategies to raise daily activity without a gym membership or special equipment. Simple changes can accumulate into meaningful results. Taking stairs instead of elevators, choosing parking spots farther from entrances, and walking to destinations that are reachable on foot all add up. If meeting someone for coffee, consider a stroll in a park or a scenic route rather than sitting still for extended periods. These small shifts not only increase energy expenditure but also reduce sedentary time, which is an important independent risk factor for health outcomes. Building a habit of moving more during the day can ultimately transform energy balance and mood, making healthy choices easier over time.
The conversation around nutrition and activity is grounded in evidence and practical application. Each individual’s starting point may differ, and a gradual, sustainable pace tends to produce better long-term adherence than extreme or rapid changes. The emphasis remains on balancing caloric intake with expenditure, prioritizing nutrient-dense foods, and weaving movement into daily life in ways that feel natural and enjoyable. A clear takeaway is that even modest, consistent adjustments—smaller portions, smarter food choices, and more daily movement—can lead to meaningful improvements in body composition, energy, and overall health over the weeks and months that follow. This approach supports both immediate well-being and enduring health benefits as the seasons change and daily routines evolve.
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