As spring creeps in and the countdown to summer begins, South Africans are already feeling the pressure of social media’s “Hot Girl Summer” culture. In a nation that is notoriously body conscious and looks centric, the drive to get “summer ready” often comes with unhealthy extremes. But one wellness expert says this year, the smarter trend is shifting towards something far more sustainable: Healthy Girl Summer.
With just three months until December holidays, Suzé Steyl, co-owner of RXME Group, says now is the perfect time to start laying the foundation for a season where you feel confident in your swimsuit, strong in your body and mind, and radiant in your skin.
“Scientific research shows that crash diets are not only ineffective but harmful. They disrupt your metabolism, drain your energy reserves, and accelerate skin ageing. Waiting until November to start is already too late and adds unnecessary stress. Sustainable health and wellness take time to develop. A healthy summer body is built slowly, not in a crash,” she says. “Healthy Girl Summer is about feeling good in your skin, with routines that support your body and mind long after the season ends.”
The New Rules for a ‘Healthy Girl Summer’
Steyl shares four habits you can start with today – no fad diets necessary:
- Move with purpose
- Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week. That is about 30 to 45 minutes, 3 – 5 times a week. Activities like brisk walking, cycling, or swimming help strengthen your heart and boost energy levels.
- Incorporating strength or resistance training 2-3 times weekly using weights, resistance bands, or bodyweight exercises. Studies shows that resistance training enhances muscle tone and skin elasticity while slowing visible ageing.
- Keep it simple – efforts count. Even a quick walk around the block burns calories, support weight management, and improve overall cardiometabolic health.
- Rethink meal timing
- Eat your first meal within 30 to 60 minutes of waking up to stabilise blood sugar and kickstart your metabolism.
- Aim to consume most of your daily calories earlier in the day, with lunch as your biggest meal.
- Finish your last meal by 5 to 6 p.m., allowing your body ample time to digest and rest overnight.
- “It is not just what you eat, it is when you eat,” Steyl says. “These simple adjustments can change how your body stores and uses energy.”
- Pair smart habits with skin support
- Rapid weight loss often leads to loose skin, which can be frustrating despite your hard work. Non-surgical treatments like radiofrequency skin tightening effectively target these areas by stimulating collagen and elastin production.
- This treatment visibly firms and lifts common problem zones such as the jawline, tummy, or thighs, enhancing your fitness and nutrition results naturally without any artificial or invasive procedures.
- Combining these skin-supporting treatments with consistent healthy habits ensures a more confident, radiant you from the inside out.
- Get professional guidance
- For anyone struggling with weight or confidence, seeking professional medical support can be a game changer. At RXME Group, a team of medical doctors, dietitians, biokineticists, and aesthetics specialists collaborate to provide personalised care. They have already helped more than 35,000 South Africans regain their confidence and take control of their health journey.
- Expert guidance ensures your approach is safe, effective, and tailored to your unique needs – giving you the best chance at lasting success.
Why Now Matters
According to Steyl, the advantage of starting now is timing. “With three months until December, you have the perfect runway to build confidence in a healthy, gradual way. By beginning today, you give your body and skin space to respond naturally. No panic, no crash diets, and no extremes.”
The shift towards “Healthy Girl Summer” reflects a bigger trend. On TikTok, the hashtag #HotGirlSummer has over 1.3 billion views, but new spinoffs like #HealthyGirlSummer are gaining traction, reflecting a move towards sustainable wellness instead of fleeting extremes. Meanwhile, South Africa’s health stats highlight the need for sustainable change: over 68% of South African women and 31% of men are overweight or obese (WHO, 2024).
With RXME Group’s holistic model, blending medical expertise from Dr Smook & Partners, convenient nutrition made easy through PeptoMeals and advanced aesthetics at The Longevity Centre patients are guided every step of the way.
But Steyl insists the heart of Healthy Girl Summer is not about products, diets, or numbers on the scales.
“You do not need to overhaul your life overnight. Choose one or two small changes and commit to them consistently. By December, you will not just look holiday ready, you’ll genuinely feel it. That is what Healthy Girl Summer is really about.”
