We are now well into spring and the sun is currently out in all its glory across the UK, as temperatures threaten to actually go above 15°, shock horror! But let’s not forget that summer will arrive before we know it, and many Brits will probably be thinking about ways to shed those extra pounds acquired over the festive period that are still lingering over the waistline. After all, who wouldn’t want to lose the excess baggage and transform their body in time to hit the beach! Therefore, with summer around the corner and thousands of us due to escape to even hotter destinations overseas, let Medical Specialists® Pharmacy run through some tips to lose weight, tone up, and turn heads on the beach. Get moving If you are not a member of a gym for whatever reason – maybe finances won’t allow it or work/home commitments leave little spare time – it is still possible to be active and burn those calories. If distance permits, consider walking to and from work instead of driving, make sure to walk the dog when possible, and you can even have fun in your own living room with the family. Videogames such as ‘Just Dance’ ensure that you can enjoy yourself whilst also keeping active. Pick up the weights There are some gym goers who want to shed pounds and simply stick to dieting and cardio exercise, i.e. the treadmill, exercise bike, cross trainer. Whilst this is clearly an effective method of losing weight, you run the risk of also losing some muscle mass and definition. To lose weight and gain – or at least maintain muscle – it is important to incorporate resistance training into your regime for a shapely and firm body. Firm, sculpted muscles are usually a primary aim of most men and women alike. Visible muscle tone is a great sign of health and fitness and an attractive attribute to potential partners! Drink plenty of water In 2015 The Independent reported: “In 2010, a report from The European Food Safety Authority suggested that the minimum levels of water consumption should be 2 litres for men and 1.6 litres for women, or between eight and ten glasses. For men, their daily requirement of two litres of water is equivalent to just over three and a half pints. For women, their recommended intake of 1.6 litres of water is the equivalent of just under three pints”. However, this can vary somewhat depending on the amount of physical activity you partake in, physical health, size and weight and if it’s a hot day or not. Drinking plenty of water will help to flush out fat, give your skin a health glow, works at detoxifying your liver, aids digestion and metabolic functions, provides elasticity to muscles and joints, and gives you energy. The list of benefits is endless and will give any workout a good boost. Many times, we mistake thirst for hunger and in reality we really simply require a glass of water. Reduce alcohol intake Many of us decide to unwind after a stressful day at the office by frequenting the pub with our friends, but have you considered getting down to the gym instead to help de-stress and release endorphins; aka ‘happy hormones’. Alcohol comprises of literally hundreds of empty calories that have no nutritional value and simply add to the waistline. Consuming just 5 pints of lager each week equates to around 44,200kcal over the course of a year – roughly the equivalent of eating 221 doughnuts. Alcohol can also induce massive hunger cravings for fatty junk food, which only adds potentially thousands more calories – Have you ever wondered why all those takeaways are packed out after your night out on the town? Keep fruit at work No, not Dairy Milk fruit and nut, but actual fruit. We need at least 5 portions of fruit and vegetables per day (some argue far more than this), and if you feel peckish during the day, always have some fresh fruit handy to beat away those mid-morning hunger pangs. Loaded with vitamins, minerals, and soluble fibre, fruits also contain many vital antioxidants, which help protect from serious disease, loss of eyesight, and can also boost our hair and skin health. Moreover, fruit is generally low in calories, making it an excellent choice for those watching their waistline. Let technology play its part No, not the television. Being a couch potato every night and sitting in front of the box for 5 hours is not going to help you shift those pounds and tone up. Why not turn your iPhone or Android phone into your very own personal trainer and save yourself paying massive amounts for one at the gym. Apps can track your food intake, calories, the speed and distance of your run, the number of steps you have taken in any given day, and so much more. The exercise-oriented ones may even provide detailed tips and demonstrations on the correct form and method of performing strength exercises with weights, etc. Also, the Android or iPhone camera can actually scan barcodes to log food items and some apps include an option to connect the iPhone or Android to an HDTV so you can do workouts at home without always having to look at the smartphone screen. Some of the best weight loss apps include:

• Lose It! Weight Loss App
• MyFitnessPal
• Pact
• Diet Hero
• Fooducate
• Nike+ Training Club
• iPhone Health App
• Google Fit
• Weight Watchers
• 7-Minute Workout
• Kinect Workout App

Most apps are free to download and use, with a cost usually incurred for premium options, such as the ability to disable those annoying pop-up adverts that plague many smartphone apps. We hope we have given you plenty of ammunition to kick start whatever diet and exercise plan to decide to do. However, it is highly advisable to discuss any drastic changes in physical or dietary aspects of your lifestyle with your own doctor first beforehand.