How to lose weight before your summer holiday without jabs on the ‘BB’ plan – including the top 5 ‘Nozempic’ foods

THE thought of putting a bikini on fills many of us with dread.

But some simple lifestyle tweaks can give you a much-needed pre-holiday confidence boost, and help you slim down, sleep better, de-bloat and stress less in the process.

instagram/Dominika Blonska

Personal trainer Dominika Blonska has formulated the ‘BB plan’ to help you lose weight this summer[/caption]

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No one should have to lose weight just to hit the beach – but if you are trying to shed some pounds ahead of your summer getaway, it’s important to do it in the safest and most effective way possible. 

Personal trainer, registered nurse and nutrition coach Dominika Blonska, founder of DEFINE BY DOM, has put together the “beach body (or BB) plan” to help you lose weight, without resorting to jabs. 

Here, she reveals exactly how to follow it – from the best exercises to the top ‘Nozempic’ foods – and when you can expect to see results. 

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DIET THE ‘BB’ WAY

“EAT less, move more” is often touted as the most effective way to lose weight.

But it isn’t really the best advice, because it leaves you wondering: what do I eat? How should I move? How often? And so on.  

Here are five tips that actually make a difference: 

1. Start your day with protein and fibre. I’m talking eggs, Greek yoghurt, chia seeds,  which keep you full, balance blood sugar, and reduce cravings later in the day.
2. Delay your first meal slightly – not for fasting reasons, but to give your hunger cues time to regulate and reduce emotional eating early on. Drink water, get sunlight, and move first.
3. Ditch the ‘clean eating’ mindset. If you restrict yourself too much, you’ll end up bingeing. Include your favourite foods – just in smart amounts and at smart times (like post-workout).
4. Add a 10-minute walk after every meal. It sounds small, but it massively improves digestion, blood sugar control and fat loss.
5. Don’t rely on motivation. Instead, build structure. Set a non-negotiable routine (like three workouts, one food prep session, and a Sunday reset). Confidence comes from consistency, not perfection.

THE BEST ‘NOZEMPIC’ FOODS

THOUSANDS of people in the UK are now using jabs like Ozempic to lose weight.

But medication isn’t the only way to get the same results.

Why not try incorporating foods that mimic the GLP-1 hormone produced naturally by your gut when you eat food, which signals to the brain that you’re full and prevents you from overeating?

These ‘Nozempic’ foods are high volume, high fibre and low calorie, and will help keep you full without injections. 

My go-tos are:

• Courgette, mushrooms, cauliflower – super low cal, take on flavour well, and you can bulk out any meal with them.
• Greek yoghurt (0 per cent fat) – high protein, super filling, versatile. Use it as a base for breakfast or to make sauces.
• Chia seeds – expand in the stomach, great for gut health and reducing appetite naturally.
• Berries – fibre rich and satisfy a sweet tooth without spiking blood sugar.
• Soup or bone broth before a meal is an old-school trick that reduces how much you eat without even trying. This was what I grew up doing; it’s huge in Eastern European culture.

These foods work with your hormones; they stabilise blood sugar, regulate ghrelin (the hunger hormone) and keep you off the snacky spiral.

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Greek yoghurt with berries is the perfect summer breakfast for those trying to lose weight[/caption]

HOW TO TRACK CALORIES PROPERLY

THERE is no magic number for how many calories a person should eat. 

My top tip is to work out your maintenance calories and start with a roughly 10 per cent calorie deficit. You can use a tool like calculator.net.

This takes your age, gender, height, weight and activity levels to give you the number of calories you need to maintain your weight, and achieve, mild, moderate and extreme weight loss.

For example, an average 45-year-old woman who is 5ft 4in tall, weighs 11st (70kg) and exercises one to three times a week would need to eat 1,833 calories to stay at the same weight.

According to the calculator, she could consume 1,583 calories per day to lose 0.25kg a week, 1,333 to lose 0.5kg a week, and 833 to lose 1kg a week.

It’s important to consult a doctor when losing 1kg a week as this requires you to consume less than the minimum recommendation of 1,200 calories a day.

Prioritise protein – 1g per 1lb of body weight and cycle your calories – eating less on non-training days and more on the days you’re more physically active.

For example, to lose 0.25kg a week, the woman above could follow this zigzag schedule:

• Monday – 1,500 calories
• Tuesday – 1,666 calories
• Wednesday – 1,833 calories (exercise day)
• Thursday – 1,333 calories
• Friday – 1,750 calories (exercise day)
• Saturday – 1,416 calories
• Sunday – 1,583 calories (exercise day)

Also focus on managing stress and sleep to keep hunger hormones at bay.

MOVE YOUR BODY

I’D always recommend exercising three to four times a week if you can.

But keep sessions to a maximum of 30 to 40 minutes. And keep it simple. 

Do full-body resistance-based circuits (glutes, core, shoulders = sculpting zones), have one day for cardio or steps, and make sure you have one or two days totally off. Recovery is underrated.  

If you’re consistent, that’s all you need. The real results come from what you do outside the workout: food, sleep, stress, and water.

THE BEST ‘BEACH BODY’ EXERCISES

ENJOYING the summer or being on holiday doesn’t mean you can’t exercise.

Getting a little workout in the fresh air will set you up for the day and keep you feeling great throughout your trip. 

It will also improve your sleep, meaning you’ll be less likely to reach for sugary or fatty snacks.

Do each of these five exercises for 45 seconds, followed by 15 seconds of rest.

Aim for four rounds in total, with a 30-second rest in between.

You can modify the moves to make them easier if needed.

Take out the jumps for a lower-impact option (e.g. step squats instead of jump squats), and do incline push-ups (with your hands on a higher surface), for example. 

1. Jump squats

DEFINE BY DOM

Start with jump squats, with your feet slightly wider than hip-distance apart[/caption]

DEFINE BY DOM

Drop nice and low before jumping up[/caption]

DEFINE BY DOM

Be sure to land softly to protect your knees[/caption]

• Start in a squat position with your feet shoulder-width apart, chest up, and knees tracking over your toes.
• Explode up, jumping as high as you can, using your arms for momentum.
• Land softly back into a squat position to absorb the impact.
• Repeat immediately, maintaining control.

2. Push-ups to shoulder taps

DEFINE BY DOM

Get into a high plank position and lower your chest to the ground[/caption]

DEFINE BY DOM

Push up and tap your right hand to your left shoulder, then switch sides[/caption]

• Get into a high plank position with your hands slightly wider than shoulder-width.
• Perform a push-up, lowering your chest towards the floor.
• Push back up and immediately tap your right hand to your left shoulder.
• Repeat, alternating shoulder taps each rep. 
• (Modify by doing knee push-ups if needed).

3. Reverse lunge to knee drive

DEFINE BY DOM

Stand up straight then step one foot back into a lunge position[/caption]

DEFINE BY DOM

Bring that knee up towards your chest, then return to the start and switch sides[/caption]

• Stand tall with your feet hip-width apart.
• Step one foot back into a lunge, lowering until both knees are at 90 degrees.
• Push through your front foot, bringing your back knee up towards your chest in a controlled motion.
• Return to the start and switch legs each rep.

4. Plank jack to low squat

DEFINE BY DOM

In a plank position, jump your feet out wide then back together[/caption]

DEFINE BY DOM

Then jump your feet forwards into a low squat position[/caption]

DEFINE BY DOM

Hold for a second, then jump back into a plank and repeat[/caption]

• Start in a high plank position, core engaged.
• Jump your feet out wide, then back together (like a jumping jack).
• Immediately jump your feet forwards into a low squat position.
• Jump back into a plank and repeat.

5. Mountain climbers

DEFINE BY DOM

Feel the burn with mountain climbers[/caption]

DEFINE BY DOM

Alternating sides, drive your knees towards your chest like you’re running on the spot[/caption]

• Start in a high plank position with your hands directly under your shoulders.
• Keep your core engaged, back flat, and body in a straight line from your head to your heels.
• Lift your right knee towards your chest while keeping your left leg extended.
• Keep your core tight and avoid rounding your back.
• As you return your right leg to the starting position, bring your left knee towards your chest. Move explosively but with control.
• Keep alternating knees in a running motion.
• Maintain a steady pace or increase speed for more intensity.

WHEN WILL I SEE RESULTS?

YOU should feel results within one to two weeks – with more energy, improved mood, lower stress levels, better sleep and less bloating.

If you’re consistent with training, nutrition and mindset, you should then start to see results (lower weight and looser clothes) within four to six weeks.

But don’t obsess over the scales. Measure confidence in how your clothes fit, your cravings reduce, and your strength goes up. 

The external transformation follows the internal one.