How to lose 5kg by summer, according to a nutritionist

The return of the warm weather is a stark reminder the party season is almost here.

So if you have overindulged a little too much in recent months and the summer clothes are a little on the tight side here is the right way to go about losing those pesky extra kg.

1. Go strict for a few days

A few days of especially low calorie eating via soups, salads and shakes is an easy way to dramatically reduce calorie intake and drop a few kg on the scales quickly. Weight loss studies have repeatedly shown that losing a good amount of weight quickly initially on a weight loss program predicts long term adherence and success.

The trick is to stick to protein and vegie rich options that provide your body with plenty of nutrients and bulk minus the calories. Try a shake for breakfast, large salad for lunch and a light soup for dinner for 2-3 days and notice how much better you feel at the end of it.

Plus you are likely to be a few kilograms lighter and well on your way to ditching a few more kilos after another week or two.

2. Limit your meals and eating hours

When we focus on the foods we are not supposed to eat, surprise, surprise we think about them more. On the other hand when we focus on limiting our eating times and number of meals compliance becomes a whole lot easier.

Limiting your food intake to just eight hours each day, or 10-6pm or 12-8pm is an easy way to limit calorie intake while eating just three meals each day rather than multiple snacks will too help you to keep focused on nutritious meals without the mindless extras which fill many of our days.

3. Load up on vegetables

One of the most common reasons we eat more than we need is that we have not included enough bulk from salad and vegetables in our daily diet.

As a result our meals are digested more quickly and we do not have the full factor that we get when we consume the 3-4 cups of salad and/ or vegetables that we ideally need every single day.

Bulk up your daily vegie intake by adding a vegetable juice to your breakfast or extra vegetable sides with your eggs; enjoy a whole salad or soup with your lunch for minimal calories and always aim for at least two cups of salad or vegetables at dinner time.

Not only will you feel more satisfied but your digestive system will work more efficiently and you will actually consume fewer calories as a result.

4. Move a whole lot more

Often when we seek out quick weight loss we also increase our exercise dramatically.

The issue with this is that it means we have much higher calorie needs and get hungry, making dietary compliance challenging.

On the other hand, if you simply move a lot more and get the 15,000-20,000 steps each day we need for weight loss, not only will you make up for all the time you spend each day sitting but you will support weight loss minus the excessive hunger.

5. Factor in a cheat

While maintaining a period of strict calorie restriction in the initial phases of a weight loss program will support initial results, the act of also factoring in a meal off your diet program each week will also aid compliance longer term.

Maintaining strict calorie control for prolonged periods of time is extremely difficult. Celebrations, cravings, social functions and family commitments can mean at times there is both a need and desire to eat higher calorie treat type foods and/or enjoy a few alcoholic drinks.

Factoring this into any dietary regimen allows you to maintain the strictness of a diet that is required to get results but also allows you to have a life and maintain a dietary regimen long term.