Summer in Britain has a way of unravelling even the best-laid health plans. Between the barbecues, the pub gardens, and the “just one more” holiday cocktails, weight loss often takes a back seat. But with autumn setting in, one GP says it’s the perfect time to stop making excuses and start regaining control.
Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, has revealed six straightforward tips designed to help people reset their routines and make weight loss achievable again.
“The summer season often gives way to many unhealthy habits. The combination of holidays, unhealthy eating, and alcohol consumption can impact weight management goals and make it difficult to prioritise a healthy lifestyle. With summer coming to a close, here are five tips for reestablishing healthy habits that can increase weight loss,” said Dr Grant.
1. Swap Ultra-Processed Foods for Seasonal Goods
“Firstly, one of the most effective ways to manage weight is by addressing unhealthy diets. For many, this can mean limiting the number of ultra-processed foods and replacing them with healthier alternatives.
Ultra-processed foods are harmful due to their high sodium and sugar contents, so I recommend swapping these for some seasonal snacks instead. During autumn, seasonal foods include: apples, pumpkins, leeks, broccoli and green beans. These healthier alternatives provide much more nutritional benefits and lead to less weight gain.”
In other words, put down the crisps and pick up a pumpkin. Your waistline and your immune system will thank you.
2. Limit Alcohol Consumption
“Throughout summer, the increase in social gatherings and holidays often leads to an uptick in alcohol consumption. However, too much alcohol can be detrimental to weight loss goals.
These calorie-dense drinks can increase appetite, leading to potentially unhealthy dietary choices and overeating. It can also disrupt sleep quality, slow down metabolism and decrease motivation. Alcohol is OK in moderation, but I suggest monitoring intake closely post-summer.”
Translation: fewer Aperol spritzes, more water.
3. Set a Fitness Target and Stick to It
“Exercise is one of the best ways to manage weight, so introducing more movement into daily routine is always a positive. For this reason, I recommend setting a clear fitness target, such as exercising three times per week or running daily, allowing people to manage weight more effectively.
Exercise is also great for the heart, with proven cardiovascular benefits, helping to reduce the risk of major heart events, such as heart attacks or strokes.”
A goal you can actually measure—three runs a week, for instance—makes it harder to wriggle out of and keeps the excuses at bay.
4. Don’t Skimp on Sleep
“Obtaining enough sleep is extremely important for weight loss, but it’s a factor that many people fail to consider. Substantial rest can regulate the body’s hormones, leading to fewer cravings and unhealthy eating habits.
I recommend aiming for seven to nine hours of uninterrupted rest each night. It’s also best to reduce caffeine intake in the evening and avoid blue light for up to 60 minutes before bedtime, as this can significantly improve sleep quality.”
Put simply: doomscrolling at midnight isn’t just wrecking your mood—it’s sabotaging your metabolism.
5. Prioritise Active Hobbies
“When temperatures fall post-summer, staying indoors and avoiding any active hobbies can be easy. However, activities such as hiking, dancing and swimming are all great examples of how interests can complement weight loss goals.
This autumn, swapping doomscrolling for the outdoors can massively impact weight management, leading to less weight gain and improved mental health.”
Move for fun, not just for the gym selfie.
6. Set Clear Weight Loss Goals
“Fitness goals are great for instilling a healthy habit into a daily routine, but when it comes to weight loss, I also think it’s crucial to set a clear goal. It could be as simple as losing a certain amount of weight by Christmas, but it can help maintain motivation and allow people to understand what’s required to hit that specific goal.”
Ambition is good, but specificity keeps you accountable.
The Autumn Opportunity
“Overall, the transition into the autumn season presents a great opportunity for people to take charge of their health. From avoiding ultra-processed foods to incorporating more exercise into routine, these tips can prove incredibly effective at managing weight and improving physique.”
So, while the sun might be gone, there’s no need to hibernate with bad habits. Autumn could be the season you finally get serious about weight loss—and if Dr Grant’s advice is anything to go by, it’s not about fads or quick fixes. It’s about small, sustainable choices that add up to real change.
