How to Jump Start Your Nutrition for the Summer


Summer is just around the corner!

And with that comes thoughts of summer clothes, swimsuits, and a weight loss program to give you the ultimate beach body in the shortest time possible. At SmartShape™, we believe in taking your body to a healthy place by focusing on what makes you feel well, so you don’t have to scramble to lose weight and stay in shape. With that in mind, we’ve rustled up some healthy eating habits that you can implement right away to jump start your nutrition for the summer and beyond. Read on for more!

Don’t Go On a “Diet”

Diets that restrict calories with the goal of weight loss, simply don’t work! In fact, they make you become so preoccupied with food, that you end up regaining the weight that you lost. Instead, say “no” to dieting, and “yes” to better food choices that nourish your body, and improve your metabolic health.

Your body will thank you for it later!

Eat Five Small Meals a Day

You might not think it, but frequent eating revs up your metabolism and prevents it from slowing down between meals to hold onto calories, whereas eating three large meals a day burdens your digestive system, and can make you feel bloated, sluggish and lacking in energy. Small meals can be anything from a cup of soup to a handful of celery sticks coated in peanut butter, to a tuna sandwich. The trick is to ensure that each meal contains protein and eat enough to feel satisfied, but not overly full.

Bring on The Heat

According to a study published in the journal Obesity Open Access, spicy foods can temporarily increase your metabolism. This is due to “the thermogenic effect of capsaicinoids,” – meaning your body creates more heat as it digests the spicy food. This means, drum roll please, that you burn more calories!

If you can handle the heat, try firing up your omelette with a sliver of Scotch bonnet pepper or add some diced jalapeño to your potato salad. Cayenne pepper is another great spice, with an abundance of health benefits, such as reducing blood sugar, boosting circulation and improving psoriasis symptoms.

Pack in The Protein

Are you getting the protein you need? Protein is one of the single most important nutrients to digest, especially when it comes to weight loss. A high intake of protein can boost your metabolism and increase levels of the satiety (appetite-reducing) hormone. So, when you’re packing in your five small meals a day, try adding a serving of Greek yogurt, a handful of nuts, and plenty of beans.

Drink More Water

You’ve probably heard this countless times: drink more water.

In fact, you may already be well-versed about the numerous health benefits of drinking enough water regularly. But, did you know that drinking enough water each day can help you boost the number of calories you burn? According to two studies[i], it can boost metabolism by 24-30% over a 1-1.5-hour period. Now imagine what that would amount to if you drank 2 litres of water a day?

Get Enough Sleep

Getting a good night’s sleep could be the secret sauce for your weight loss plan. If you’re not clocking in the recommended seven to eight hours of sleep each night, it could hinder your weight loss efforts, and even increase your risk of genetic obesity, according to the American Academy of Sleep Medicine.

Improve your sleep environment by keeping your bedroom dark, quiet and cool. Developing a relaxing bedtime routine such as taking a warm bath and reading by a dim light may also help.

Weight Loss Solutions in Canada

Did you find this article useful? For more insightful tips about nutrition and living a healthy lifestyle, take a look at the other articles on our blog! If you want to learn more about the weight loss solutions offered here at the SmartShape™ Weight Loss Centre, contact us today or schedule a free consultation!


[i] Journal of Clinical Endocrinology & Metabolism | [Online] Accessible: Retrieved: 2018-05-05.