For many, summer is a long-awaited season — more light, more movement, and plenty of fresh food. It’s the perfect time to take a gentle step toward a healthier lifestyle without forcing anything. When you consciously use what summer naturally offers, you can support your health and weight in a soft and balanced way.

1. More movement comes naturally

Summer weather invites us outside — to walk, cycle, swim, garden, or simply be in the fresh air. There’s no need for complicated workout plans — even regular walking, swimming, or a morning stretch in the sun helps maintain balance in body and mind.

2. Fresh food supports your body’s natural balance

Summer is the season of abundance. Shops and markets are full of fresh food — berries, salads, cucumbers, tomatoes, peas, zucchini, and more. These foods are rich in vitamins, minerals, and fiber that support digestion, energy, and metabolism.

3. Grill parties – enemies or allies?

Many people worry that BBQs and summer gatherings will derail their healthy habits. But in reality, they can be an opportunity to make better choices — and enjoy delicious food at the same time.

My advice for summer grill parties:

• Fill your plate with a good source of protein (e.g. fish, chicken, tofu, etc.)

Important: always cut off the black, burned edges — they contain harmful substances.

• Fill half your plate with vegetables (fresh or grilled)
• Enjoy berries or seasonal fruit for dessert
• Drink water — it aids digestion and keeps you refreshed

If you’ve already filled your plate once — got your protein, veggies, and finished with some fresh berries — but still feel like going back for more, even though you’re not really hungry…

That’s the moment to pause.

Your body may be fully satisfied, but something still draws you to the table. Why? Because the food smells amazing, it is so colorful and inviting. Eating together is deeply connecting experience. Laughter, conversation, comfort — all this creates a feeling that one more bite just belongs to the moment.

But that feeling doesn’t come from hunger. It comes from the emotions stirred by the setting and experience. And that’s completely human.

So what to do?

Step one: Awareness – notice that the urge to eat more doesn’t come from physical hunger, but from pleasant emotions brought on by food, smells, and social connection.

Step two: Allow it – let yourself feel those emotions, without needing to “add” more food to them. Maybe what you really need is to be more present, have a deeper conversation with someone, take a little walk after the meal, or simply recognize that you’re already feeling good.

Summer doesn’t have to be a time when your healthy habits fall apart — quite the opposite! It can be the best time to start making small but deeply supportive changes. Nature is already on your side: more movement, more fresh food, and more presence — that’s the real gift of summer.

Wishing you a summer full of flavor, health and awareness!