Summer's coming......

Summer Weight Loss Tips

The days are getting warmer and soon it will be time to hit the beach. Here are some useful tips to help get you in shape this summer.

What foods should I choose?

Vegetables and fruit – packed with fibre, vitamins and minerals.

  • Try to have at least three servings of vegetables and two servings of fruit every day
  • Remember a serve is what fits into the palm of your hand.

Breads and cereals – we need these for carbohydrates and fibre.

  • Adults need to eat at least six servings a day
  • Choose wholegrain varieties where possible
  • A serve is a slice of bread or a cup of cereal or pasta.

Milk and milk products (or alternatives) – Full of essential dairy protein and calcium.

  • Try to have at least two servings every day of low fat dairy (or its alternatives) everyday.
  • A serving is a glass of milk, a pottle of yoghurt, or 2 slices of cheese

Lean meat, chicken, seafood, eggs, dried peas, beans and lentils - important for protein, iron and zinc.

  • Try to eat at least 1 serving from this food group a day.
  • A serving is 2 slices of cooked meat, 1 egg or a chicken leg.
  • Remember to trim the fat off meat and take the skin off chicken!

Kick start your day

Start every day with breakfast. This kick starts your metabolism for the day. E.g.:

  • A high fibre/ low fat cereal with trim milk and wholegrain toast but watch that butter or marg!
  • Baked beans or a poached egg on toast
  • A low fat breakfast smoothie with trim milk packed with frozen fruit and your favourite yoghurt

Size really does matter

  • Try eating smaller portions of your usual dishes. Perhaps use a smaller plate than usual...but don’t pile it too high!

Cook up a storm

  • Grill, bake, BBQ or steam rather than frying
  • Use only minimal fats or oils during cooking.
  • Try using an oil spray to coat your pans rather than pouring oil from the bottle.

Read before you feed

  • Read the Nutritional Information Panel on the back of food packaging
  • Look for foods which are lower in energy (kJ), sugar, saturated fat and sodium and
  • higher in fibre. 

Listen to your body

Are you eating because you are hungry? Or is it because you are bored?
To help avoid snacking on junk food when you have the munchies, make sure your desk or kitchen is well stocked with lots of healthy snacks. Health snack ideas include:

  • Fresh fruit or veggies
  • Dried fruit and nuts
  • Air popped popcorn 
  • A fruit or vegetable- based smoothie
  • Low fat crackers
  • Low fat yoghurt

+ Eat slowly – this will help stop overeating as you’ll start to feel fuller sooner. 


Did you know that people can often mistake their feelings of thirst for hunger?

  • If you feel hungry, have a glass of water first and then see how you feel.
  • Choose water or unsweetened drinks to help keep you hydrated during the day.
  • Having a filled water bottle at your desk is an easy way to remind you to keep hydrating.
  • If drinking alcohol, alternate each drink with a big glass of water. 

Move it to lose it

Did you know that to lose weight you must use up more energy than you consume?

It’s true; so its time to start getting active for at least 30 minutes per day!

  • Grab your friends and go for a walk or run at lunch time but remember to slip, slop, slap.
  • Take the stairs instead of the lifts – and that means in both directions up AND down!
  • ‘Walk an e-mail’ – get up and about around the office
  • Park your car or catch the bus a bit further away than usual and then walk the remainder of the distance.
  • Chill off with a few laps at one of the local pools or beaches 

Ministry of Health Guidelines for Healthy NZ Adults

  • Maintain a healthy body weight by eating well and undertaking daily physical activity*
  • Eat well by including a variety of nutritious foods from each of the four major food groups each day.
  • Eat plenty of vegetables and fruits (at least 5 serves/day).
  • Eat plenty of breads and cereals, preferably wholegrain (at least 6 serves/day).
  • Have milk and milk products in your diet, preferably reduced or low-fat options (at least 2 serves/day).
  • Include lean meat, poultry, seafood, eggs or alternatives (at least 1 serve/ day).
  • Prepare foods or choose pre-prepared foods, drinks and snacks that contain minimal added fat, especially saturated fat, that are low in salt. If using salt, choose iodised salt.
  • Consume only moderate amounts of sugar and limit your intake of high sugar foods.
  • Drink plenty of liquids each day, especially water.
  • If choosing to drink alcohol, limit your intake.
  • Purchase, prepare, cook and store food to ensure food safety.