Top 5 weight loss tips for Summer

With warmer weather around the corner, there’s no doubt you’re starting to think about

shedding those extra few winter kilos. So, we’re sharing some helpful tips on how to go

about it, but we also want to remind you that you don’t need to succumb to the pressure of achieving a “bikini body” by summer if that’s not the right goal for you.

Healthy weight loss should feel sustainable, energising, and right for you. If it starts to feel restrictive or stressful, it’s worth stepping back and reassessing your approach.

Here are five evidence-based strategies to help you achieve healthy, lasting results.

1. Pay attention to what, when and how much you’re eating

Mindfulness is one of the most powerful yet underrated tools for improving your nutrition. Being present and aware of what you’re eating helps identify patterns that might be holding you back. You don’t need to track forever, but keeping a short-term food record or photo log can be eye-opening. It allows you to reflect on portion sizes, meal timing, and choices throughout the day. Once you’re aware, small, simple adjustments can lead to big changes over time.

2. Modify your portions

You could eat the same foods and still lose weight, simply by reducing your portions. Cutting back by around ¼ to ⅓ of your usual serve is often enough to create a calorie deficit without feeling deprived. Start by checking your plate size, serving yourself a little less than usual, or skipping second helpings. These small, consistent changes are far more sustainable than extreme diets.

3. Lose the all-or-nothing approach

One of the biggest barriers to progress is the “I’ve blown it, so I may as well keep going”

mindset. Blow outs tends to happen after a period of severe restriction, so avoid the crash dieting. Real success comes from being consistent most of the time. Remember, “everything in moderation” still requires some understanding of what moderation looks like. Enjoy treats occasionally, but if you’re having a “treat” every night

after dinner, this is likely too much. Or if you’re eating well all week and then having a “cheat day” on the weekend, you’re likely compromising results.

4. Reduce energy-dense foods and boost low energy-density foods

Energy-dense foods provide a lot of calories in a small portion (think pastries, fried foods, or chocolate). Sugar-sweetened beverages and alcohol also add a lot of calories without filling you up. On the other hand, low energy-density foods like vegetables, fruit and lean proteins fill you up without overloading calories.

When your mid-afternoon sweet craving hits, try swapping chips for veggie sticks or using fruit to satisfy your sweet tooth. While these probably don’t feel like equivalent substitutes for your mid afternoon treat of chocolate, over time your desire for the chocolate will decrease and you will start to enjoy the more nutritious options. An easy way to start is to reduce the portion of the sweet treat (but still include it) but add in a more nutritious, low-energy component.

5. Monitor your appetite and hunger cues

Your hunger can be one of your best guides. If you’re never feeling a little hungry before

meals, your eating frequency or portion sizes may be off. You don’t need to eat by the clock; listen to your body. Adjust your meal timing based on true hunger rather than habit. Learning to eat when you’re hungry (and stop when you’re comfortably satisfied) is a key step toward intuitive, sustainable weight management.

Final thoughts

Healthy weight loss isn’t about punishing yourself or following rigid rules. It’s about

developing awareness, making realistic adjustments, and building habits that last. If you’re aiming to feel lighter, stronger, or more energised this summer, do it in a way that supports your body and your mindset. And if you’re happy right where you are, that’s perfectly okay too.

This is Dietitian Hannah Gibson (Nutrient Nation), signing off for now! You can book at appointment with Hannah or Belle at https://nutrientnation.com.au/

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