In summer we want to feel fit and healthy. We’re eager to enjoy time on the beach, or out wearing summer dresses and shorts without worrying about how we look. In some ways, it’s easier to get fit in summer, when everyone is exercising more, and healthy, refreshing foods are more tempting. But there’s also a lot of pressure to lose weight and tone up. Putting too much pressure on yourself and worrying too much about what the scales say, or how you look compared to other people can be bad for your confidence and mental health. If you want to feel fitter and healthier this summer, it’s important to find a balance between shaping up and protecting your mental health. These nine tips can help.

Practice Intuitive Eating

Instead of cutting out whole food groups or obsessing over your diet, try intuitive eating. Listen to your body and eat when you are hungry. Stop when you are full and eat the things that you are craving. If you listen to it, your body will get better at telling you what you need instead of what you want.

Make Small Changes You Can Stick To

Big changes, like cutting whole food groups, denying yourself foods that you love, or skipping meals, are almost impossible to stick to. Smaller changes, like cutting sugar from hot drinks, swapping fizzy drinks for water and swapping a chocolate bar for a fruit salad are easier to stick to, and so more effective. Adding a supplement to help can also be effective. Read Great Green Wall’s review of Leanbean here for advice.

Boost Your Energy Levels

When our energy levels are low, it’s easy to develop a negative mindset and harder to exercise and stay active. When we’re tired, reaching for junk food and quick energy boosts are tempting. The best and more natural ways to boost your energy levels are to get more sleep, drink more water, and eat more protein and fruit and veg.

Get Off the Scales

It’s easy to get obsessed with weight, but losing weight isn’t the only way to become fitter and healthier, and being obsessed with the scales will never be good for your confidence. If you can, try to focus more on how you feel and how your clothes fit.

Get Outdoors

Being outside is a massive energy boost. It also helps us to feel better, reduces stress and builds confidence. People who spend time exercising outdoors are less likely to worry about their weight or have a negative body image.

Practice Daily Yoga

Daily yoga strengthens and tones muscles, but it also burns calories, improves posture, reduces stress, and boosts mood. Even ten minutes of yoga every morning or evening can improve your health and fitness and help you to feel happier and more confident.

Add Strength Training to Your Workouts

When we’re looking to lose weight for summer most of us focus on cardio to burn calories quickly. But adding strength training builds muscle and boosts your metabolism. This can help with your overall fitness and even make it easier to lose weight. Yoga and Pilates are great bodyweight strength training exercises, but lifting weights or using machines can help too.

Reduce Alcohol and Caffeine

Alcohol and caffeine can lead to energy dips and slumps, mood fluctuations, bloating and weight gain. Reducing your intake of caffeine and alcohol and drinking more water instead is one of the easiest ways to get a quick health and fitness boost.

Work on Your Confidence

Feeling fitter and healthier isn’t just about how you look. Sometimes, even slim, toned people struggle to feel fit and healthy because they lack confidence. Yoga, strength training and time outdoors can all help boost confidence and improve mental health but spending time with positive people and focusing on your gains, instead of weight loss, will also help you to feel more confident.

The key to feeling healthier and fitter in summer is a combination of these things to help you to build muscle, lose weight and boost your confidence and mental health. If you can find the right balance, you will be able to feel better all year round.