As summer approaches, chances are you’ve thought at least once: “It’s time to get back in shape.”
And this is exactly the time of year when I see many women start to panic—especially those who haven’t been actively working on their fitness goals until now.
Suddenly, they need to lose 5 kilos.
Get rid of belly fat.
Tone their arms.
Reduce cellulite.
And preferably achieve all of that by next weekend.
So the usual strategies begin:
“I’ll stop eating bread.”
“No food after 6 PM.”
“I’m cutting carbs.”
“I’ll start running every day.”
“I’ll do a 24-hour fast.”
“Seven days of juice detox only.”
Throughout my 20-year career, I’ve seen this pattern over and over again.
And here’s the truth: Bread isn’t the problem. Carbohydrates aren’t the problem either.
The real problem is trying to change everything at once—and expecting results overnight.
And not focusing on the few things that actually make the biggest difference.
People often tell me that nutrition and training are my job, so I “have to” stay in great shape all year round.
But even I like to fine-tune my physique before summer.
Not because of the beach (I rarely spend my summers by the sea anyway).
But because I want to handle the heat better.
I want to wear whatever I feel like wearing without worrying about how I look.
I want more energy for hiking and day trips.
And I want everyday tasks to feel easier.
As much as you may not want to hear it—when you’re carrying extra weight, everything feels harder.
So when I decide I want to lower my body fat percentage a little further, I don’t do anything extreme.
I don’t detox.
I don’t live on celery juice (even though I think it’s great—I simply don’t have the habit or the time).
I don’t obsessively count every calorie.
I don’t survive on chicken and salad.
I don’t skip dinner.
I don’t add extra workouts.
Instead, I go back to the basics.
1. I Increase My Protein Intake
Not because it’s trendy.
Because I know it keeps me full for longer.
A typical breakfast might include fewer whole eggs, extra egg whites, some dried beef or smoked salmon, and plenty of fresh cucumber.
By the time my next meal comes around, it’s much easier to make good food choices, and I don’t feel the urge to snack on sweets or random treats.
2. I Simplify Food Preparation
I cook most meat and fish in the air fryer.
Although I use it year-round, I normally enjoy fish baked in parchment paper with olive oil or a steak cooked in a pan.
During this period, almost everything goes into the air fryer.
I boil eggs more often instead of frying them.
Even if you use oil spray, those small differences add up.
I also skip calorie-heavy salad dressings.
Not because they’re forbidden, but because I’d rather use a tablespoon of olive oil and leave room in my calorie budget for foods I truly enjoy later in the day.
3. I Increase Meal Volume
If I’m eating eggs, they’ll be served with cucumber, tomatoes, or peppers.
Lunch and dinner almost always include a large portion of vegetables—zucchini, grated carrots, or a generous salad.
Not because I’m afraid of carbs.
But because vegetables help me feel satisfied with very few calories while providing the fibre my digestion needs.
4. I Pay Attention to the Things People Often Forget
- Almonds and nuts that easily turn from a handful into half a bag—adding 500+ extra calories. I stick to around 15 pieces.
- Olive oil poured “by eye.” I prefer using a spray.
- Coffee or matcha that resembles a dessert. I choose unsweetened almond barista milk with minimal added carbohydrates.
- Snacking while cooking. I portion my food and that’s it.
- Those tiny bites that nobody counts—but often make the biggest difference.
5. I Drink More Water
Not because water burns fat.
It doesn’t.
But it often prevents that familiar feeling of:
“I feel like eating something.”
When in reality, you’re simply tired, dehydrated, or stressed.
6. And Finally—The Most Important One
I don’t add more workouts.
I don’t punish myself with endless cardio because I had an ice cream.
I don’t try to “burn off” lunch.
I simply move more.
I walk more—especially after meals.
I park farther away.
I take the stairs instead of the lift.
Women often overestimate what happens during a one-hour workout and constantly ask how many calories they burned.
Training isn’t primarily about burning calories.
It serves a much bigger purpose.
At the same time, people often underestimate what they do during the other 23 hours of the day.
And I know this may not be what you want to hear.
Because if you’ve made it this far, you’ve probably searched for a quick fix at some point.
But here’s the reality:
You don’t need another diet.
You don’t need another meal plan downloaded from the internet.
You don’t need a list of forbidden foods.
What you need are a few smart decisions that you can repeat consistently over time.
Because losing 3 kilos isn’t the hard part.
Keeping them off is.
And that’s exactly why most women I work with don’t just lose weight or centimetres.
For the first time, they learn how to stay in shape after summer.
After holidays.
After celebrations.
After stressful periods at work.
Because the goal isn’t to look great for two weeks of the year.
The goal is to build habits you can maintain all year long.
And stay in shape all year round.