A few tips on how to enjoy summer and stay in shape

Summer is already in full swing, but today let's give you some tips on how to survive it without the stress of gaining pounds and what to avoid if you have yet to go on holiday.

NO POINTLESS DIETS

The steamy days are calling for a swim, but you're standing in front of the mirror, looking at your body in disgust and actually embarrassed to go anywhere to show it off, so you're figuring out how to lose a few more pounds fast? The internet is full of retouched photos of stars' bodies, each of which will recommend their diet. This one eats breakfast three times a day, this one eats five apples, this one drinks vegetable juice. Don't be fooled! Such diets promise fast weight loss, which you will actually achieve, but at what cost. Calorie intake well below the basal metabolic rate, monotonous diet, fatigue, hunger... The reward will be a few dropped pounds, which you will quickly gain back after returning to a higher intake, and even with some extra bonus. Think about it, if you haven't lost as much as you imagined by summer, some similarly stupid diet won't save it! Just be patient and continue with your routine.

Believe that a healthy and balanced diet will give you much more than some stupid watermelon or whatever diet. Reducing is all about creating a calorie deficit with sufficient intake. Calculate your optimal daily intake including activity and subtract about 15% for reduction. Make sure your diet contains all macronutrients in appropriate proportions. We explained in our last article on carbohydrates (here) that you don't need to worry about eating them either, so don't be afraid to incorporate them into your diet. The distribution of each macronutrient, as well as the number of meals in which you eat them, is individual. Try to find a distribution that works for you. Protein intake should be around 2g per kilogram of body weight (if you are more active, up to 2.5 - 3g). Carbohydrates should make up 45 - 55% of your total intake and the rest should be supplemented with fats.

Summer is a great time of year when many fruits and vegetables are available, even in stores, as they don't have to be imported from far away. Be creative and eat varied, healthy and balanced. Try to eat in such a way that your body doesn't waste and you make the most of the ingredients that are currently available. Your diet should be mostly healthy, but there is no need to overdo it and deny yourself everything and worry about it unnecessarily.

MOVE, MOVE, MOVE.

If you are doing strength training, only good for you! Strength training is the perfect choice for building muscle mass and firming your body, so definitely don't be afraid of dumbbells. For fat reduction, it's a good idea to include some cardio activity at least twice a week. The ideal is the so-called HIIT, or high-intensity interval training. Studies show that those who engage in HIIT workouts lose up to twice as much fat as those who do long (boring) low-intensity cardio, even though they perform the cardio activity for a much shorter period of time. To reiterate - less time at a higher frequency = more calories burned than doing a constant load for a longer period of time.

HIIT can take countless different forms. The basic template is to alternate between intervals of as high a load as possible and intervals of low load but still moving. An example of a HIIT workout might be a sprint interval and a lunge interval against it as an active rest interval. You can also do HIIT at the gym or at home. Another modification is the so-called TABATA training, where you alternate intervals of 20 seconds of exercise and 10 seconds of rest. Such workouts are also a short-term affair.

But it doesn't stop at the gym and HIIT! Summer is the perfect time for outdoor sports. Don't hesitate to take advantage of it. Go for a good swim, pull out your skates, bike, or take the family, friends or pets and go for a walk. Be active and enjoy the beautiful weather. Every movement counts and summer is the perfect time to get moving and offers a variety of opportunities!

DRINK

Warmer temperatures also increase the body's demands on fluid intake. Make sure your body stays adequately hydrated. Avoid sugary fizzy drinks, fruit juices and ideally focus on cold plain water or homemade iced teas without sugar. Another suitable drink can be homemade lemonade - slice a lemon into a pitcher, add mint and pour water over it. Alternatively, use cucumber, melon or your favourite fruit and flavour the water naturally! Be careful with alcohol too.

ICE CREAM AND OTHER SUMMER TREATS

Ice cream is inseparable from summer, who doesn't love it? But beware, some store-bought products contain a lot of calories, whether from sugar or fat. We're certainly not saying that you can't indulge from time to time, but you need to adjust your diet accordingly and if you take in extra calories, you need to cut back elsewhere. However, if you can fit some ice cream into your diet, or are very active, then there is no problem!

The other way to enjoy ice cream and have no regrets is to make your own at home. Again, there are countless options! Freeze your favorite berries or other fruits, put them in a blender, add some water and a scoop of protein or white yogurt and you have a healthy homemade ice cream in minutes. Just count on the fact that even healthy ice cream still has some calories and that it's not a food you can eat unlimitedly and it will be ok, because it is healthy after all! Use your common sense, whether you choose a healthier alternative or a classic.

If you have a sweet tooth, reach for fruit, for example, for which summer is also the ideal season. But again, watch out for quantity. Watermelon is a delicious treat that will refresh you. Many people are under the impression that watermelon is a food that they can consume any amount of. No, even watermelon contains some sugar, but it is a very good food for the summer because of the fact that it contains a lot of water and thus helps to hydrate sufficiently.

SAVE YOURSELF!

You may be tapping your forehead, but sleep is really a very essential piece of the puzzle to looking good. Its importance for recovery after strength training is mentioned over and over again. Don't underestimate it even when cutting back. Not only is growth hormone secretion dependent on sleep, but if you get a good night's sleep you have much better control over the choice of foods you eat and avoid nightly fridge cleanouts. You also have more energy that you can use efficiently not only in your workouts, but also in other activities, even work ones.

The optimal length of sleep is individual for each person. The universal optimum is considered to be 7-9 hours, and some individuals may be able to get by on much less. The depth and quality of sleep is key.

A FEW WORDS IN CONCLUSION

Summer is a beautiful time of year, barbecues, ice cream, sunbathing, seaside holidays... so let's enjoy it without unnecessary stress! If your form hasn't worked out to your liking, don't despair, you're still better off than those who do nothing with themselves! Be proud of your progress and enjoy the journey to your dream body. Don't go on any nonsensical fruit-only weekly diets, or a movie star diet. Don't try to "catch up" at the last minute, you'll only hurt yourself.

As for summer fun... there's nothing wrong with grilled meat (as long as you don't wash it down with 5 large beers a day, of course.) and even an unhealthy ice cream once in a while is something everyone can indulge in. It's all about finding a balance between healthy and unhealthy and most importantly - not to stress about it unnecessarily. Do a lot of sports, enjoy the beautiful weather, laugh, have fun, get plenty of energy from the sun and don't stress unnecessarily.