The sun is shining, the birds are singing, and summer is in full swing. For many people, this is the time of year they look forward to the most. There’s nothing quite like enjoying a day at the beach or pool party with friends or spending an evening barbequing in the backyard.
The summertime is often a time when people want to eat more and enjoy themselves. But if you’re trying to lose weight, it can be difficult with all these tempting food options available in the warmer months!
Summertime can be a great opportunity to lose weight if you’re prepared for it. You don’t have to deprive yourself of all the fun summer activities, but you should try to make healthy choices whenever possible.
When the summertime rolls around, it’s easy to slip up on your fitness goals. But don’t worry! There are plenty of ways you can still have fun while staying lean and healthy this season–all summer long (and beyond). You just need a little guidance from our resident experts in personal training.
Here are seven tips to help you lose weight during the summer months.
Set Your Summer Goals
Summer is a great time to set goals and get in shape. Whether you’re trying to lose weight, get fit, or just stay healthy, there are plenty of things you can do to achieve your goals.
One of the best ways to stay motivated is to set concrete goals. Make sure they are specific, measurable, attainable, realistic, and time-bound (SMART). For example, your goal might be to lose weight, about 10 pounds in the next 3 months by making healthy choices and working out regularly.
Another important aspect of setting goals is to come up with a plan for how you will achieve them. Consider things like what kinds of workouts you’ll do, what changes you’ll make to your diet, and how often you’ll exercise. Having a plan will help you stay on track and reach your goals.
If you’re struggling to come up with goals or a plan, there are plenty of resources available to help. You can talk to a registered dietitian, or personal trainer, or even look online for tips and advice on how to lose weight.
Hire a Personal Trainer
If you’re looking to lose weight during the summer, hiring a personal trainer can be a great way to achieve your goals. A personal trainer can help you develop a workout plan tailored specifically to your needs and help you stay on track.
They can also give you helpful tips on making healthy choices when it comes to food and provide support and motivation. If you’re not sure where to start, many gyms and fitness centers offer free consultations with personal trainers.
You must consider a personal trainer with plenty of experience regardless of the certifications that the individual may have. Degree or no degree, personal trainers who lack practical experience are still students (Trusted Source).
Working out with a personal trainer is worth considering if you want to lose weight and get in shape. Durham, North Carolina has many trainers who would love to help someone achieve their goals like yourself! Contact one today so we can start on this journey together.
An alternative to a personal trainer is to find a gym that offers personalized programs. There’s a gym in Durham that offers personalized programs. It’s called IKAIKA Fitness, and it takes an individualized approach to fitness and weight loss, unlike any other gyms you’ve been to before! Find out more about how IKAIKA can help you lose weight here.
Adopt These 5 Nutrition Habits
Eat on a Structured Schedule
The most important thing to lose weight is not how much you eat, but rather what time of day and where those calories come from. Eating regularly will reduce hunger pangs in between meals while limiting cravings for extra food during meal times themselves (Trusted Source).
The most important thing to do when it comes time for your body and mind is to pay attention! You need every single resource at your disposal so that you can make the best decisions possible to lose weight. How does this work? Find out what foods work well with timing; don’t just eat anything because then there would be no telling if any given food will agree or disagree
The best way of going about this is by finding out what works well in terms of timing so that you’re able to get the most out of life while still being mindful of nutrition.
Your diet should include at least 2-3 large meal sessions per day if not more depending on how strict/loosely organized they were before starting this new regime.
Include Protein in Every Meal
The best way to maximize your muscle mass and lose weight is by eating plenty of protein at every meal. Experts recommend consuming about 20-30 grams for women, and 30- 40g if you’re male!
Some studies show that this can increase satiety (the feeling you get when all caloric intake has been consumed), stimulate metabolism after ingestion as well as make muscles grow faster than expected (Trusted Source).
Not to mention there’s more energy available in those post-workout binges because our bodies use what we eat better when they know how much work will come later on!
Incorporating protein at every meal can help you feel fuller for longer and it will also increase your metabolic rate. It’s a great way to build muscle mass while cutting down on unnecessary calories that may be stored as body fat, and therefore it will help you lose weight!
Don’t Be Afraid of Carbs
Contrary to popular belief, carbs are not the enemy! They’re an essential part of helping you lose weight (Trusted Source).
Low GI carbs are the best choice if you want to get lean and stay energetic. post-workout, eat foods with a low glycemic index (GI) like oats or sweet potatoes; they will help increase muscle mass while also improving sleep for total body healing!
Low glycemic index carbohydrates like oats, basmati rice, or sweet potatoes post-workout will help you feel full longer so that it’s easier for the body produces insulin which in turn improves glucose tolerance while also raising antioxidant activity!
Add a Mix of Healthy Fats
Adding healthy fats to your diet is a great way to lose weight and improve your health. Fat is an essential nutrient, and it’s important to include a variety of healthy fats in your diet.
Healthy Fats are important to include in your diet. A good way is by adding them as toppings for meals or using them at least 3 times per week, such as on toast with peanut butter.
Examples could be avocados mixed into salads – the healthy fat will help keep cholesterol down while still having delicious flavor! – or using olive oil when cooking instead of butter.
Omega-3 fatty acids are an essential part of a healthy diet, and they have been shown to promote weight loss and help reduce body fat (Trusted Source).
You can find omega-3 fatty acids in fish, such as salmon and tuna, and flaxseed oil. Adding these healthy fats to your diet will help you lose weight and improve your health!
Paint your Plate with Greens
When it comes to healthy eating habits to lose weight, one of the most important things to remember is to include vegetables at every meal. Veggies are packed with nutrients, and they’re low in calories, making them a perfect choice for weight loss.
Painting your plate with color is the key to a healthy diet. The more vibrant and creative, not only will you feel better about what’s on it but also get all sorts of vitamins and minerals that can help keep illness at bay! (Trusted Source)
This is a great way to get your daily dose of veggies, and it will make you feel fuller faster. It’s also packed with vitamins that can help keep digestion running smoothly! Make sure to paint your plate with at least one-third of veggies at every meal!
Train Often, Hard, and Preferably Outside
When it comes to getting into shape to lose weight weight this summer, one of the most important things you can do is to make sure you’re training often and hard. And, if possible, try to do your training outdoors.
Training requires a balance of cardio and strength training, but it can be hard to find the time for both during our busy summer months. Luckily there are ways you could train so that your body stays in peak condition without sacrificing other important activities.
High-intensity interval training, or HIIT, is a great way to burn calories and lose weight quickly, without spending a lot of time at the gym (Trusted Source). HIIT involves alternating short periods of high-intensity exercise with short periods of rest or recovery.
Better, yet HIIT can be performed outside! Not only will this help you save time, but you’ll also get the benefits of being in nature, which can help reduce stress levels and improve your mood.
The benefits of working out outside during the summer are numerous. First and foremost, working out outdoors in the summertime increases vitamin D levels, which is essential for overall health (Trusted Source).
So, if you’re looking to lose weight this summer, make sure to include HIIT in your training regimen and make sure to do it outside as much as possible to maximize your chances to lose weight this summer.
When it comes to losing weight, one of the most important things you can do is to avoid drinking alcohol. Alcohol is high in calories and can sabotage your weight loss goals (Trusted Source).
Alcohol is often a major obstacle for our clients. Whether it’s the peer pressure to drink during summer BBQs or the tempting cocktails at happy hour, alcohol can quickly derail your diet and fitness goals.
The problem with many alcoholic beverages is that they are high in calories, which can lead to weight gain. If you’re trying to stay lean, it’s important to be mindful of your alcohol intake.
There are several strategies you can use to help you enjoy yourself while still staying on track. For example, you can alternate between alcoholic and non-alcoholic drinks, or choose light beers or wine spritzers instead of sugary mixed drinks. By being mindful of your alcohol consumption, you can avoid derailing your diet and still have fun.
Not only is alcohol high in calories, but it can also lead to cravings for unhealthy foods. When you drink alcohol, your judgment becomes impaired and you’re more likely to make poor food choices.
So, if you’re serious about losing weight this summer, it’s important to avoid alcohol as much as possible. If you do choose to drink, be sure to limit yourself to one or two drinks and make sure to eat a healthy meal beforehand.
Drink Plenty of Water
Water is essential for our health, and it’s especially important when trying to lose weight. When you’re dehydrated, your body can’t function properly, especially if you are going to be working out in the heat (Trusted Source).
Water is essential for our bodies to function properly, and yet so many of us don’t drink enough every day. Drinking half of your body weight in ounces of water a day is something that should be a priority for everyone, especially during the summer months when we are more prone to dehydration.
Not only does water help to prevent the negative effects of alcohol, but it also helps to curb any cravings we may have. So if you know you’re going to be indulging in some delicious (but fattening) treats, make sure to drink plenty of water beforehand and throughout the night.
Water is also a great way to fill up your stomach so you don’t eat as much. If you’re drinking plenty of water throughout the day, you’ll be less likely to overeat at meals.
So, if you’re trying to lose weight this summer, make sure to drink plenty of water every day. Aim for half of your body weight in ounces, and drink even more if you’re going to be working out or spending time in the heat.
Get Enough Sleep
Lack of sleep can hurt our health in several ways, and it can also make it difficult to lose weight. When we’re tired, we’re more likely to make poor food choices and less likely to work out (Trusted Source).
Getting enough sleep is important for many reasons. It can improve your mood, help you concentrate better, and even boost your immune system.But did you know that getting enough sleep may also help prevent increases in calorie intake and appetite?
Many studies have found that people who are sleep deprived report having an increased appetite and a higher daily calorie intake. In fact, one review of studies found that those who experienced sleep deprivation consumed an additional 385 calories per day, with a greater than usual proportion of calories coming from fat.
So if you’re looking to control your weight, getting enough sleep is an important step. Not only will you be less likely to overeat, but you’ll also have the energy you need to exercise and stay active. So make sure to get those seven to eight hours of shut-eye each night!
The Bottom Line
Summer is a time for fun in the sun, but it can also be a great opportunity to set some fitness goals and get your body beach-ready. These seven tested ways to lose weight this summer will help you accomplish just that.
From hiring a personal trainer to eating healthy, drinking plenty of water, and getting enough sleep, we’ve got you covered. So what are you waiting for? Get started on your summer fitness journey today!
IKAIKA Fitness is a gym in Durham NC dedicated to providing personalized fitness programs to busy moms and professionals.
IKAIKA Fitness strives in providing personalized programs that are safe, fast-paced, and efficient so busy moms and professionals can get back on track with their life goals – whether it’s exploring new places or just taking care of themselves mentally by seeking adventure through the activity!
We provide a safe, flexible and effective way to help you reach your fitness goals.
We use functional movements along with customized nutrition plans so that we can get the most out of each workout for optimal results – it’s all about having fun while achieving success!
Schedule your FREE No-Sweat Intro so that we can learn about your goals, and help you reach them.
The best way to get in shape and healthy is by joining Ikaika. Whether you want a quick workout or are looking for more of an intense experience, this place has something that will suit your needs! So don’t miss out on the opportunity- join now through HERE.
Do you have any other tips for staying on track with weight loss goals during the summer? Share them with us in the comments below!