Losing Weight in Time For Summer

Summer is almost upon us. And for many, that means shorts and t-shirts, barbeques and swimming, ice cream trucks and sprinklers. But for others it’s just a time of year they dread. What mostly everyone has in common during the summer months is that they’re going to be out and about, surrounded by people of all shapes and sizes. For some, this is precisely what makes summer such a dreaded time — the thought that they’ll have to confront others in close proximity, and do so while carrying excess weight. Let’s take a look at some ways you can trim down and make next summer more enjoyable. But first, a warning:

Summer Weight Loss Trap

If you are trying to lose weight, beware of diets that promise effortless weight loss. No such method exists. The maximum rate of sustainable fat loss is between 1 and 2 pounds per week, perhaps a little more if you are obese. Besides, if a brilliant scientist did manage to concoct a formula for rapid effortless weight reduction, overnight they would be more famous than Einstein. They certainly wouldn’t be peddling their programme in 30-second TV infomercials or mail-order advertisements. So for the sake of your sanity as well as your financial health, don’t waste time on weight loss methods that make extravagant claims. If you don’t believe this, think of any of your overweight friends who favour the short-term “lose 20 pounds in two weeks” type of approach and ask yourself why they are still overweight.

Three Month Summer Diet Plan

The human body is interested in survival, not cosmetic appearances. Rapid weight loss is a prima facie symptom of disease not good health, so the only guaranteed way to improve your body shape is to adopt a gradual approach of healthy eating and increased exercise. In three months, you can lose about 26 pounds – more than enough for most overweight people to experience noticeable health improvements as well as a much leaner body. And by reducing your weight gradually in this manner, you have far less chance of weight regain, so if necessary, you can continue losing more with less danger of incurring a weight loss plateau or other obstacle.

You Need A Motive

We all have our habits, and we don’t like to change them. So if you want to change your eating and exercise habits, you need a strong motive – something to keep you dieting and exercising when boredom sets in. Whatever motive you choose, it must be something more powerful than the urge to eat tasty high calorie foods in front of the TV!

A Good Motive For Weight Loss

Anything that commits you in advance to achieving your weight loss goal can be a great motivator. So be bold and book an expensive beach holiday or buy some gorgeous clothes. Both of these actions require you to succeed, and therefore provide constant motivation along the way.  

Be Positive About Short Term Sacrifices

People who want to lose weight, save money or pass exams need to be positive about making short-term sacrifices. For example, if you’re trying to lose weight for the summer, focus on the benefits you’ll get by not eating certain foods rather than focusing on the deprivation involved in giving these foods up. If you want to improve your body shape for summer, avoid seeing dieting as a burden and appreciate the longer-term benefits that weight loss will bring you.  

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The Good News About Improving Your Diet

Many of us are conditioned to crave unhealthy foods. But by eating healthier foods for just a few weeks, you can break free from this dependence on junk ingredients. The point is that the average modern diet is loaded with sugar, fat and sodium–all of which condition us to want more of these items. But if you can break out of this dependence on junk ingredients for even 2-3 weeks, you’ll notice a huge difference in your tastes.  

Think Healthy Eating Not Weight Loss

I understand how frustrating it can be to weigh yourself every day and see no change in the numbers. But if you focus on eating healthy foods, your body will change and you will lose weight. My advice is not to obsess over the scales, but instead focus on enjoying your food and feeling good about your new habits. And remember that once you achieve your goal weight, you may need to maintain that weight for a while before gradually increasing your calorie intake before returning to normal eating patterns.

Exercise Provides Wonderful Indirect Benefits

Exercise does burn extra calories and therefore does help to widen your calorie deficit. But the real weight reduction benefits of exercise are indirect ones: It raises our metabolic rate, helping us to burn calories at a slightly faster rate, and improves our mood, which typically reduces our need for comfort-eating. However, don’t overdo your exercise workouts. I’ve lost count of the number of dieters who started exercising too vigorously and burnt out within 3 weeks. Ideally, start with 45 minutes/day of any physical activity you can easily manage, and very gradually increase the duration and intensity. Listen to your body at all times, and be sure to loosen up beforehand and wind down afterwards.”  

See Yourself As You Want To Be

If you want to see the results of your diet or exercise programme, don’t just wait for them to happen. Visualize them from the moment you start working toward them. Visualize yourself walking along a beach or lying next to a pool with a flat stomach. Whatever your ambition for weight or body, get used to visualizing it in as much detail as possible. Because “seeing” it is the first step towards making it happen.   

Feeling Discouraged? Just Visualize The Benefits!

If you have a lot of weight to lose (100 pounds+), you may not think that losing 26 pounds in three months is particularly worthwhile. If so, ask yourself this question. What’s the alternative? No matter what method you choose, you won’t lose weight any faster, so it’s only a question of when you start and how long it’s going to take. If you can stick with a plan for 15 months, however, you’ll be well on your way to achieving your goal.

Your First Priority - Get Support

If you really want to lose weight for the summer, your first priority is to find support. Join a corporate gym at work, or a fitness class, or hire a personal trainer. Losing weight on your own is perfectly possible, providing things go well and your scales keep saying nice things. But when difficulties arise, as they surely will, having the support of real people can make all the difference between success and failure.


If you are having trouble finding the right support, let me help. Take the quiz below to see how you can look and feel great this summer.

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