We’re coming up to the summer holidays and for many of you, it might be a time where you eat more, drink more, and generally relax a little bit. If you’re on holiday or if you’re having a staycation or at home, there’s a very simple tip for you (which you could apply throughout the whole year as well) as to how you can manage your weight during this time. We get a lot of feedback and questions from people about how they can stop putting weight on during the summer, because it’s the time where a lot of us relax and we’re eating and drinking more.

My simple tip is this, look at the calories you’re getting from your drinks (including coffee) – coffee can have anything from 100 to 1,000 calories in it. Soft drinks can be calorific, it might say they’re calorie free, but the artificial sweeteners in them can trick the brain into thinking it’s had sugar. Other drinks like smoothies can also be calorific, but of course, you’re offset with the benefit – they have lots of nutrition in them.

Alcoholic drinks are very, very calorific. Very roughly a glass of wine is a bit like a doughnut in terms of calories. If you were thinking about whether or not to have an extra glass of rose tonight, think, would I have a doughnut if one was offered to me, and let that help you make your decision.

Calories in drinks could really add up, and if you want to keep an eye on your body composition, particularly your fat whilst you’re on holiday or indeed anytime throughout the year – a really quick and simple thing to do is just to moderate some of the calories you’re getting through drink.

And if it is alcohol that you moderate, you’ll get a lot of other benefits as well. Greater clarity, better sleep, greater concentration, better skin tone. There are lots and lots of different reasons why if you’re going to cut calories from drinks, alcohol should absolutely be the place that you start!

What’s your Health IQ?

If you’re reading this, you might be in reasonably senior position, running your own business or have a busy life running the home and juggling other responsibilities. Either way, you’re busy!

The convergent pressures of work and family life have probably meant that the time you did have to spend on health and fitness has disappeared. Why not talk to us and see how we can help.

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Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit www.bodyshotperformance.com or email [email protected] to register your interest in our services and connect with us on FacebookInstagram, Twitter and LinkedIn.


  • Leanne is an award-winning entrepreneur and the founder of Bodyshot Performance Limited. She delivered a TEDx talk on 'Why fitness is more important than weight', is the author of bestselling books 'Remove the Guesswork' and 'Rise and Shine', and hosts a podcast called ’Remove the Guesswork‘. Leanne is the founder of Bodyshot Performance, an award-winning health and wellbeing company. Bodyshot Performance work with businesses of up to 500 people who want to create a culture of energy, vitality and performance through the business and position wellbeing as a competitive advantage. Bodyshot intersect the latest science and technology to provide unique solutions to the challenge of wellbeing in the workplace that have a direct impact on the bottom line. Our clients have won awards for wellbeing and recognise it directly improves employee engagement and retention and attracts talent into the business.  We also work with chronically stressed or burned out professionals to get you back in control of your health and able to do the things you want to do in life. My expertise is around health, fitness and wellbeing, specifically focusing on sleep, mental health, energy, body composition, digestion and fitness. I host a popular podcast on iTunes called ’Remove the Guesswork ‘, and in November 2016 I delivered a TEDx talk on 'Why fitness is more important than weight'. I’m the author of the bestselling books 'Remove the Guesswork' and 'Rise and Shine' and I regularly speak to corporates on health and wellbeing. My personal values are to live truthfully, considerately and to "suck all the marrow out of life" as Thoreau said. I support the charity Diversity Role Models which works to combat homophobic, biphobic and transphobic bullying. I recently completed the world’s toughest ski race to raise £10,125 for Alzheimer's Research as my father-in-law was profoundly ill with Alzheimers, and I am on a constant mission to find ways to live in a way that is sustainable and environmentally friendly. I love sport, fitness, reading, gardening, business, podcasting, and being with my cat and our scampish little rescue dog, Kami from Romania.