As summer rolls around, it becomes apparent that people become more and more motivated to lose weight. However, in order to be in shape for summer you need to have started in the winter or spring. If you’re one of those people only motivated by the seasons, these weight loss tips might be just the thing you need to get your dream body.

1. Eat Voluminous, Filling Foods

The secret to success is in avoiding hunger.

If you’re not hungry, it’s easy to say no to calorie-dense foods like cake and pizza. If you’re not hungry, you’re more focused on your tasks. If you’re not hungry, you can perform well in the gym since you’re fueling your body properly.

Opt for fruits, leafy vegetables, fiber-rich carbohydrate sources alongside lean proteins. These should make up the bulk of your diet. Next, make sure to have enough dietary fats to slow down digestion and gastric emptying. Lastly, plan a treat or two a day to keep yourself happy and motivated. Rewarding yourself with a small snack that’s “not in the diet” is a great way to keep yourself on track mentally.


2. Avoid Calorie Bombs and Craving Spikes

Some things are just not worth it, calorie-wise. While a slice of cake may satisfy you for a few minutes, it will not be as satiating as, say a 500-calorie salad that’s full of greens, nuts and lean proteins. After that slice of cake, you may be hungry for more, which could result in overeating. Make smart choices with your calorie allocation so as not to cause huge spikes in hunger and cravings throughout the day.

3. Increase Your Activity

You’ll be surprised how sedentary people are these days. If you have a desk job that runs from 8am-5pm, you’re probably getting in less than 5,000 steps a day. There’s no golden rule to the number of steps one must take in order to lose weight, but a good goal to shoot for is twice your usual activity level. So if you only average 3,000 steps per day, shoot for 6,000 steps a day if you’re trying to lose weight.

Most smartphones will have a pedometer or a device that counts how many steps one makes throughout the day. Utilizing this tool is one way of ensuring that you’re increasing your activity.


4. Skip a Meal

Yup, you read that right. Skip a meal. How is that beneficial if you’re trying to lose weight?

Rather than having 5 or 6 meals a day, you can opt to compress those meals into 2-3 bigger meals. Some people prefer this way of eating because they don’t have the luxury of sitting down for a meal 5 to 6 times a day. Having bigger meals is not only more practical, it can also create the illusion that you’re eating more food.

Studies show that meal frequency is not nearly as important as people think. So long as you keep your daily caloric intake within your targets, the number of meals you split those calories into shouldn’t be a problem.

5. Save It for Another Day

Maximum effort is a good thing, but not when it comes to weight loss. For one, it can drive you to extremes far too early. Take for example, a 4-week diet leading up to a special event. If you go all out on day 1—doing hours of cardio and starving yourself to boot—you will find that by the end of the first week, you will probably be ready to give up. That’s because the body will not take kindly to being overworked and underfed, so it will fight back. Take your time, and save it for another day.

6. You can’t outtrain a bad diet

Trying to out-train a bad diet is a road to nowhere – it simply isn’t possible. However, eating healthily and exercising regularly does give you some breathing space to enjoy some treats with no guilt. You’ll never out-train a bad diet, but exercising means you are free to eat sensible amounts of the foods you crave from time to time - it doesn’t put nutrients into your body, so if you want weight control AND health optimization, food quality and quantity must be considered equally.

7. Avoid “Cheat” Days

In most gym circles, “cheat days” are the norm. Many consumers rely on a 6 days on/1 day off dietary mindset, consuming regular healthy meals 6 days of the week, leaving the 7th for a day of indulgence.

Unfortunately, the cheat day mentality often prevents weight loss. While moderation is key to losing weight and keeping it off, most people struggle on a cheat day pattern. Regardless of how strict the first 6 days of your week may be, many dieters struggle to not over consume on their cheat day, erasing any progress made during the week. Cheat days have a very specific use; however, when you are starting out this is not the time.

8. Decide if your goal is Weight Loss or Fat Loss

Weight Loss and Fat Loss are two very different things, so you need to be clear in which is your goal. Losing weight is without a doubt much easier to accomplish than losing body fat. Why? Weight can account for fat, muscle, and water. Losing weight requires you to eat below your caloric maintenance or burn more calories in a day than you eat.

Losing fat is far more difficult than losing weight since it requires proper nutrition and regular exercise. Just like for weight loss, losing fat requires you to consume less than your maintenance calories or burn more than your maintenance calories in a day, but the risk for muscle loss is far greater when losing fat.

9. HIIT Finishers

A finisher is a movement at the end of your workout that the body isn’t accustomed to doing. This will shock your body and will result in burning more calories, which in turn helps you to burn fat.

For example, after completing your workout, perform as many burpees as you can in 1 minute. Take 30 seconds rest and repeat the process.

Any workout can be a finisher as long as it’s an exercise or routine you’re not used to normally doing on a regular basis.

10. Switch up your workout

The human body is the most complex machine on Earth and will adapt to any and all forms of activity. After using the treadmill or the same workout for an extended period of time, you may notice that your body gets used to the activity.

Utilizing a different workout plan and diferent machines will throw your body off and helps to condition other body parts. This creates inefficiency - inefficiency means your body is doing more work, which means more calories burned. For example, if you normally use the treadmill, change things up and use the rowing machine or the bike.