Our Top 5 Fat Loss Tips for Summer 2025

This summer you can drop and keep off the unwanted pounds with our top tips. During the past 15 years we have consistently produced measurable fat loss with our clients by implementing these tips. The key variable is to implement each one slowly and schedule monthly reflection time for each one. This will give you the opportunity to address any obstacles to achieving the fat loss you want.

1. Focus on Protein

Protein is key for muscle growth and retention AND it also helps keep you feeling full. We suggest 2 grams of protein per KG of body weight, if you weight 75KG your target is 150g protein daily.

Aim for 30-40g protein per meal, this could be a large chicken breast and portion of black beans, for snacks you can eat nuts and skyr yogurt.

2. Eat Natural Foods

Unprocessed natural foods such as grains, vegetables, oats, organic meat, pulses and fruit are higher in quality, provide micronutrients and are better sources of macronutrients. They provide denser in size than calories. On the opposite side are processed foods such as chocolate, cakes, pizzas and fried chicken. They are lower in quality, higher in harmful additives and e numbers and denser in calories than size.

Making this change will improve other factors such as sleep, energy, cognition and gut health.

3. Reduce Alcohol

Yes, alcohol does provide you with calories, however these are known as ‘dead’ calories that your body can’t do anything with other. Each gram of alcohol provides 7 calories with most alcoholic drink servings providing 150-250 calories, multiply that by the number of drinks per night and it’s clear to see how alcohol leads to fat gain.

Begin by tracking your daily alcohol content for two weeks, then identify areas where you can reduce. If you are consuming a few drinks 3-4 nights a week, reduce this to 1-2. You can also reduce the number of drinks you have per night. If you have 4-5 drinks, then replace 2-3 with non-alcoholic drinks. You will reduce your calorie intake extensively.

4. Resistance Training

Progressive resistance training 3-5 times a week will build new muscle. This tissue requires energy to function. By training to increase your muscle mass you are getting two benefits. The more muscle you have, the greater your energy requirement and the more you move, then more calories you burn. Adding extra muscle tissue will increase your metabolic rate and daily calorie need which is beneficial to reduce body fat.

5. Delete Delivery Apps

Yep, we’ve been working with clients for 15 years and can see a strong correlation with delivery apps and diet changes. There are healthier options on the apps, however it seems the prevalence of unhealthy options is unavoidable, with excessive and unnecessary calories it’s best to avoid the temptation. Delete the apps so the opportunity for bad quality convenience food is reduced.

Action plan:

Pick one of the above tips and implement in for two weeks, then select a second tip and follow the same procedure. This will slowly build each habit into a sustainable practice to lose body fat and keep it off.

Glenn

PTLDN