Simple Swaps To Shred Down For Summer

by DanielleBaynham 4674 views Weight Loss

Simple Swaps To Shred Down For Summer

Summer is just around the corner which means the heat is on and your clothes are coming off! If you want to tighten up and feel your best but don’t want to follow a strict diet and workout regimen, I have listed some easy swaps below that can help you get summer ready! 


Sacrifice your sleep-in for a morning walk

With the cold and dark winter mornings truly behind us, now is the perfect time to set your alarm an hour early and start your day with a morning walk! Walking is a great way to burn calories that doesn’t require a whole lot of effort, plus it is super relaxing and can help prepare your mind for the busy day ahead. 

If you need a bit of motivation to get up and going, make yourself a coffee to take on the go or even treat yourself to a skinny latte or iced long black from a local cafe on your walk. 

morning walk

Say no to soda and yes to aminos

Essential Amino Energy + Electrolytes (Sparkling) RTD by Optimum Nutrition

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Is giving up soft drink a scary thought for you? It was for me until I discovered Essential Amino Energy + Electrolytes (Sparkling) RTD by Optimum Nutrition. Aminos are the perfect calorie-friendly alternative to satisfy your soft drink cravings, plus they contain several benefits too. 

Benefits of Essential Amino Energy + Electrolytes:

  • Contains 5 calories per can (opposed to your favourite cola beverage that contains 139 calories per can)
  • 0g sugar per serve 
  • Supports muscle recovery 
  • Supports energy requirements 
  • Contains electrolytes 

And they taste unreal.  

Switch from calorie-dense foods to high-volume foods

If you want to eat a decent amount of food, stay full, and still lose weight, you need to start eating for volume.

High-volume foods are ones you can eat a lot of, yet they don’t contain a whole lot of calories. These foods are typically high in fibre so they will leave you feeling full and help keep your digestive system running smoothly. 

High-volume foods to include in your diet: berries, watermelon, vegetables (excluding potatoes), oats, lentils, egg whites, lean turkey mince, non-fat dairy products, and air-popped popcorn.

Calorie-dense foods to avoid while shredding: oils, mayonnaise, salad dressings, dates, doughnuts, cake, pasta, sweets, processed snacks, sugary drinks, and alcoholic beverages.

volume foods

Swap 30 minutes of social media browsing for a home workout 

home workout

The key to losing weight is to be in a calorie deficit and increasing your energy expenditure (by increasing exercise) can help you get there! 

If you're time-poor, the good news is that you don’t have to be at the gym to burn calories! If 2020 has been good for anything, it’s the plethora of free home workouts you can now access via YouTube and social media.

All exercise is good exercise so find a home workout you enjoy and make a habit of scheduling it into your day. 

Choose fake away over take away 

Recreate your favourite takeaway meals at home using healthier ingredients! Whether you love pizza, burgers, or loaded fries, making these meals at home can drastically cut down their calorie content and help you achieve the body of your dreams.

Here are a few macro-friendly fakeaway meals you could easily create at home:

Low-carb pizzas:

  • Lebanese wrap
  • Pizza sauce
  • Shredded chicken
  • Low-fat cheese & vegetable toppings

Classic cheeseburgers:

  • Burger thins
  • Extra-lean beef patty 
  • Low-fat cheese slice
  • Pickles
  • Mustard & ketchup


healthy milkshake

Strawberry Thickshake:

Chicken parmigiana and chips:

  • Grilled chicken breast
  • Marinara sauce
  • Low-fat cheese
  • Spudlite potatoes (cut into chips)

Pack your dessert with protein instead of sugar

Let’s be real, the day doesn’t finish until you have dessert! The good news is that you can still enjoy a sweet treat before bed and reach your physique goals when you make smart choices. Opting for a high-protein dessert will keep you fuller for longer, so you are less likely to snack during the night. 

Need some macro-friendly dessert inspo? Create a smooth and creamy protein custard with Lean Dessert by Genetix Nutrition Chef Series. Only 141 calories per serve, Lean Dessert is the ultimate dessert to compliment your summer shred. 

If you're feeling extra creative in the kitchen, Lean Dessert can also be used to make cookies, brownies, nice cream and more!


Lean Dessert by Genetix Nutrition Chef Series

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I am a Marketing Graduate from the Queensland University of Technology with a passion for all things health and fitness. I have recently embarked on my own fitness journey where I have lost over 20kg while following a plant-based diet. I love resistance training, researching fitness topics, baking macro-friendly treats and discovering the best almond lattes Brisbane has to offer.

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