REACHING YOUR SUMMER FAT LOSS GOALS: HOT GIRL SUMMER STARTS NOW
I'm not sure where we went from writing *HAGS* [Have A Great Summer] in yearbooks to the endless posts on social media about "Hot Girl Summer," but here we are. I'm sure there's a Kardashian Skinny Tea to blame.
We aren't quite into the realm of this messaging this year… yet. But it's going to be coming upon us as the days grow longer and as the weather grows warmer, which means that we may likely fall victim to the messaging in front of us regarding the need or ability to lose "quick" pounds in 5-10 days. And the methods of doing so range from Netflix Cheer's watermelon cleanses, to Regina George's cranberry juice diet, to influencers selling teas, body wraps, and waist trainers.
These "quick fixes" are anything but a fix.
In reality, they're a hindrance. & all they leave is a feeling of brokenness while becoming monetarily broke for something that doesn't last.
What if we acknowledged that you can still have your “hot girl (or guy) summer” WHILE starting to initiate the changes you may desire to make starting NOW? And what if I told you that as you begin those changes NOW, you may be able to develop multiple hot girl summers in a row without a quick fix?
Because hot girl summer actually can start now and last for a lifetime.
HOW TO CREATE A SUSTAINABLE HGS
By creating small, sustainable habits and solutions -- without significant expense or removing entire food groups. And you can do it by prioritizing just a few things:
1 || Build each meal with 1-2 palm-sized portions of protein at least three times a day. Eating a diet that is relatively higher in protein can help reduce body fat and increase satisfaction with food.
2 || Eat 2-3 fist-sized servings of fruits or veggies a day. Fruits and vegetables are full of vitamins and minerals to help your body flourish but can also help in changing body composition because of satiety from the fiber.
3 || Engage in intentional and meaningful movement. Exercise, especially strength and resistance training, three times a week can help in reducing body fat and maintaining or building lean muscle. Further, regular movement, like walking, can be a huge benefit to increase your metabolic rate.
4 || Promote good sleep hygiene and the opportunity to sleep at least 7 hours. Believe it or not, sleep is one of the BIGGEST favors you can do for yourself when trying to lose weight. It helps ensure that your hunger hormones are in check, meaning it's less likely you'll indulge in high-calorie foods.
5 || Create a small, sustainable calorie deficit. I try to make sure clients are eating AS MUCH FOOD AS POSSIBLE while creating a calorie deficit. To me, there is NO REASON to have you eating in so significant of a calorie deficit that you feel horrible and hangry. This is often simplified by the idea of consuming fewer calories than you're expending (think Calories In, Calories Out, or "CICO"). You'll need to experience some hunger, but by eating enough, you'll still ensure your body is feeling provided for.
These five steps, starting now, can help you have that hot girl summer that you are looking for for the rest of your life. So rather than waiting until after May 1 to go on a quick detox, leaving you hungry and exhausted and miserable, start on these small steps now.
Hot girl summer (aka the sustainable aesthetic and body composition changes you are looking for) starts today.
For more guidance and support as you navigate your goals, your eating habits, and your relationship with food and with yourself, you can read more about our 1:1 Flexible Nutrition coaching here.