Flexible Summer Schedules Bring an Untapped Self-Care Opportunity by Maryland Dietitian Kay Loughrey

What better time of year to tackle weight loss than now when flexible summer schedules bring an untapped self-care opportunity. Where to start with summer weight loss? Make time for weight loss by making time for you. Let’s take advantage of flexible summer schedules and an untapped self-care opportunity before fall schedules kick in.

A new sense of calm and ease can give you new clarity and momentum for summer weight loss. How? First make time for you and what matters.

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Finding the Time

You’ve decided that you want to lose weight and shed 20 pounds or more of extra starting this summer. You’re ready for more energy and less stress. What’s next? Schedule time for you! Start by reclaiming one hour a day. 

How to Reclaim One Hour a Day

How can you find time to refill your inner reserves with self-care so your body and mind can thrive with a fully charged emotional battery?

Ask yourself and write down:

  1. What times of the day or evening are you most likely to reclaim for yourself?
  2. When do you usually spend non-work time watching TV or on another device?
  3. Pick an hour to reclaim as “My Time.” Use this time to reduce stress and fatigue and refill your inner resources.

3 Ways to Release Stress and Build Resilience

If you suffer from stress and fatigue, my invitation to you is to invest your “Me Time” into 1 of these 3 ways to tap into your inner resources.

  • Meditation

Meditation can bring you inner calm and peace. With practice, you can live in the present more often and free your mind of worry and regret.

Photo by Mor Shani on Unsplash

A Simple Meditation

Here is one of the simplest forms of meditation. Sit comfortably with your eyes half open and count each breath as you exhale. Stay in the present. Continue until you’ve counted to 10 and then begin again. Notice thoughts or feelings you have without judgement like a passing cloud. If your mind wanders, gently bring your attention back to the present.

Repeat for 5 to 15 minutes (or longer). Meditation, when used as a daily practice, can expand your ability to be free of fear and worry as you focus on the present.

  • Gratitude Exercise:
Photo by Gabrielle Henderson on Unsplash

Focus on gratitude and begin to feel grateful immediately. Make a list of 3 things for which you are grateful. Write down at least three things that went well and why. Then take a moment to be grateful.

Note: This gratitude exercise was adapted from a gratitude exercise developed by Martin Seligman, founder of Positive Psychology.

  • Use an app

Look for an app, like Calm, that provides you with relaxation exercises and meditation. Schedule 10 minutes a day to quiet your mind and reduce your stress by using this app.

I practice meditation and gratitude daily along with daily journaling to help me stay focused on what I want to have happen, what I want to feel, and what matters most. The result is a fulfilling day where I make more conscious, healthy choices.

My invitation to you is to take advantage of this peak season for summer weight loss. Why? Flexible summer schedules mean an untapped self-care opportunity. Start today by finding an hour of “Me Time” in your day and make yourself a priority.

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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian