A weight loss doctor has revealed the easy summer swaps that could help you shed pounds without dieting - simply by making smarter choices throughout the day.
Professor Franklin Joseph, head of Dr Frank’s Weight Loss Clinic, says you don’t need to overhaul your entire lifestyle to see a difference on the scales.
“It’s not always about eating less, often it’s about eating differently,” he said. “A few smart changes, especially during summer when appetites are lighter and routines are more flexible, can reduce your calorie intake by 400 to 500 a day without feeling like a chore.”
Cut 500 calories a day without eating less
Lunch and drinks make the biggest difference
One of the easiest ways to slash calories, Prof Joseph says, is to rethink your lunch.
He said: “Instead of a mayo-laden baguette or cafe panini that can creep up to 700 calories, try a wholegrain wrap with grilled veg and hummus or a protein-packed salad with beans or prawns. You’ll save 300 calories straight away and still feel full.”
He also warns about iced coffees and fruit smoothies, which are often seen as a healthy refreshment but can be calorie traps: “A large frappe or sweetened smoothie can have 300 to 400 calories. Swapping to an iced black coffee with a splash of milk, or sparkling water with lime, is a simple switch that adds up quickly over time.”
Barbecues and treats - without the blowout
Summer BBQs and picnics are notorious for hidden calories, but Prof Joseph says you don’t have to avoid them - just be strategic.
“Swap grilled halloumi for chicken skewers, trade crisps for crunchy veg and hummus, and choose fruit salad instead of ice cream for dessert,” he advised. “That alone could save you 400 to 500 calories at a single meal.”
Even snacks can be cleaned up with easy switches. “A protein bar or handful of nuts are far better than pastries or crisps, and keep you fuller for longer,” he added.
Small changes, big impact
According to Prof Joseph, the beauty of summer is that you’re naturally more active, drink more water and often crave lighter meals - all of which support fat loss if you’re smart about it.
“By making a handful of sensible swaps each day, most people can create a sustainable calorie deficit without strict dieting or feeling deprived,” he said. “These small wins build up fast.”
