If you are looking for permanent weight loss solutions for this summer that will help you develop an aesthetic body you can bring to the beach, you have come to the right place! I’ll be honest, even I am looking to lose a few pounds before summer starts this year- and I play professional basketball!
No matter where you go in the world, I am sure that you can find more than a few people who want to slim down and become a bit thinner before its “beach season.”
Luckily, this article will give you the exact weight loss plan that I am going to use myself to get in the best shape of my life this summer!
Not only is losing weight great for the beach, but most of the time it is great for your health as well. Your heart will become healthier, your skin and hair will look better, and your mentality towards life will improve as well!
“Weight loss” shouldn’t consume every part of your life, but it can be very satisfying to be able to achieve your weight loss goals for numerous reasons.
Keep reading below and find out my personal weight loss plan for the summer of 2019!
1.) Determine Your Goal!
Before you even try too shed one pound, first take the time to determine what your true goal is.
For me, it is going to be about body fat “manipulation.”
Since I am a professional basketball “weight loss” itself doesn’t exactly do me much good. I am going to probably lose a few pounds through the process, but my main goal is to reduce my body fat percentage.
However, I want to become stronger and more muscular as well!
Even as an athlete, one of the reasons I am looking to slim down this summer is to happily go out to the beach and look my best- and I don’t think there is anything wrong about that!
Since I understand that my goal is not necessarily just to lose weight, I can now adapt my weight loss program accordingly!
You need to go through this process as well!
For many people, weight loss is the primary goal. Whether your goal is to lose 5 pounds, 10 pounds, 20 pounds, or 50 pounds; set a goal and write it down before you do anything else!
In the long run, this will keep you on track better than anything else!
Write your goal on a piece of paper and stick it too your refrigerator, write your goal as the text on your morning alarm, or simply do whatever you need to do to keep it in mind.
Once you have a firm goal and plan for what you want to achieve for your body this summer, you are already much closer to being successful!
Learn More: How to Lose 2 Pounds a Week
2.) Develop a Stable Schedule
Exercising and diet are important, but they are not effective if you can only keep them up for a week or two.
Military-like schedules are efficient, but they may be too much for you to follow. However, developing a stable but flexible schedule is a terrific way to make sure you accomplish your goals this summer.
For me, I like to keep every part of my training and eating on schedule throughout the summer.
But, that is because I make my living playing a sport. I need my body to be in peak physical condition all year round, and there is no other option for me.
Most people have the luxury of being more flexible with their schedule than I am, but you still should start by developing a solid plan you can stick to at least 80% of the time!
Important items to schedule include:
- Which Days of the Week Will You Exercise/Train?
- How Many Meals Per-Day Will You Eat
- Which Day of the Week Will You Do Your Grocery Shopping
- How Many “Off” Days Do You Need
- How Many “Cheat” Days Do You Need
- What Time You Will Sleep Each Night (approximately)
- What Time Will You Wake Up Each Morning (this should always remain the same)
- When Will You Have “Fun” and a Social Life?
You don’t want your entire life to be scheduled away months in advance, but you do want stability.
Stability creates routines, and routines create habits.
Habits can create good results, or they can create poor results; depending on the type of habits you build.
When you develop healthy habits, weight loss solutions tend to figure themselves out!
In my life experience, the people who have a more concrete schedule find it much easier to make positive changes in their lifestyle.
I promise, you will find it much easier to avoid snacking on junk food after you have woken up at 5:30 or 6 a.m. for an early morning workout or walk for a few weeks.
These things are not inherently related at all, but they always happen to coincide together!
Develop a schedule you can relatively stick to for the entire summer, and your body will show this off before you know it!
You will start to look so good, having a schedule will become the new “fad” in your friend group!
3.) Figure Out Your Diet!
After those first two steps are taken care of, now it is time to get in to the “nitty gritty” of the weight loss solutions for this summer.
Exercise is important, but diet is even more important.
Your diet is going to impact far more than just the scale, it is going to impact your own life.
Personally, I follow the same type of diet all year long.
If you are looking to lose weight and look better at the beach this summer, I strongly believe you will love the “concepts” to my personal diet plan!
Step 1: Cut Out All the Junk!
The first tip that I have for anyone who is looking to lose weight in any manner is to cut out all the “junk” immediately.
In my younger years, I was a huge fan of the “If It Fits Your Macros” and Flexible Dieting programs. I still love them, but I have found that they are way too easy to cheat on.
The great part about those two diets are that you can eat literally anything as long as it fits your macro-nutritional needs.
However, far too many people do not have the time or patience to count “macros” all day.
The type of “junk” that I am speaking of are:
- Refined and Processed Foods
- Fast Foods
- Soda/Sugary Juice
If you believe that it is bad for you, it is bad for you.
Step 2: Find the Right Foods to Eat
Once you have removed these foods from your diet, now you need to figure out what you do want to eat.
To me, I strongly believe in eating a diet that consists nearly entirely of “whole” foods.
If you are a vegan or vegetarian, more power to you! If you can stick to the “Paleo” diet, that is awesome as well!
Regardless, you want you diet to be full of fruits, vegetables, nuts, seeds, and plants. If you do eat meat or fish, I accept this in limited and appropriate quantities.
Personally, I am a “meat-eater,” but I do admit the fact that many people around the world eat far too much meat.
Meat is an excellent source of protein, but it does have its downsides as well. It is not a sustainable food source for the environment long-term, and it is difficult for the human body to process in excess amounts.
Instead of spending a lot of money on eating a ton of meat, choose to eat smaller portions of higher-quality meat.
I am a huge believer in the health benefits of fish and seafood, barring the fact you have any allergies to these foods. I much prefer to eat fresh fish rather than animal meat!
Stay away from “farm” fish, because this is awful for you.
A diet that is largely composed of plant fruits will suit your body very well and should be the backbone of your weight loss plan for the summer!
Step 3: Drink the Right Drinks!
What drink is just as important as what you eat, never forget that.
In terms of drinks, I have only a few very specific rules.
Outside of “cheat” days, I regularly drink nothing except water, tea, black coffee, or fresh squeezed juice.
Never underestimate the power of water, it is vital for every function of the human body!
Black coffee is an excellent option for those who are looking to lose weight, but it becomes bad for your health as soon as you start adding milk and sugar. Try to keep your coffee intake on the lower end of the spectrum, because too much coffee can easily over-stress your adrenal glands.
If black coffee or pure espresso is a little too boring for you, I suggest you checkout the Bulletproof Coffee benefits as well!
Personally, I prefer tea to coffee anyways.
Some excellent weight loss teas include:
Don’t worry about buying any ridiculous “detox tea,” just stick with these basic but efficient teas!
These teas have incredible effects for your overall health, and specifically for improving your metabolism and digestive system.
Blend a Smoothie Every Day
Although this may seem like a gimmicky tip, there is absolutely some validation here. One of the best parts about blending a smoothie once per day is that you can pack a wide variety of nutrients into a generally tasty form.
Often, people can add fruits or vegetables which they would not regularly consume in to a smoothie, and can vastly increase the number of vitamins, minerals, and nutrients they receive each day.
One of my favorite ways to drink one smoothie per day is to consume a post workout smoothie filled with fruits and protein, immediately after coming home from training.
The key to success with smoothies is to make sure you add a variety of ingredients, but you still enjoy the taste.
You won’t be able to stick to a routine if you do not enjoy it at least a little. Greens such as spinach and kale are particularly useful for smoothies, since their taste isn’t overwhelming; but they pack a load of nutrients.
Why is My Diet Not Working?
You’ve been trying your best with your new weight loss diet, but the scale isn’t moving even though you’re eating “diet” foods. So, what’s going wrong?
Aren’t you supposed to start losing weight when you clean up your diet and start eating healthy?
There are a few reasons why you may be struggling to shed excess body fat. If you are eating properly, you can actually lose weight without exercising!
If you would like to learn more about why traditional diet foods aren’t helping you lose weight, keep reading below!
It’s All About Calories
The basic principle of dieting revolves around eating less energy that your body expends during the day. This metabolic state is known as a calorie deficit. For example, an average 115-pound woman requires around 1500-calories every day to fuel essential bodily functions.
When we eat more than our daily recommended calorie amount, our body turns the excess calories into adipose tissue also known as body fat. Body fat accumulates regardless of whether or not you are eating clean.
A nutritionist conducted a study where he ate nothing but Twinkies for 30-days and still lost bodyweight. The scientist managed to drop weight, even though he was eating junk food because he ate less than his required calorie amount for the day.
Most people change their eating habits to healthier options when starting a fat loss diet. However, very few people pay attention to the nutritional information on the labels of the products they’re purchasing.
Review all food labels and make sure that you’re not eating more than your daily calorie limit.
Even vegan foods come with calories, and it’s possible to go over your calorie threshold by eating calorie-dense vegan snacks like brownies and cookies that sometimes come with as much as 750-calories per serving.
Most people decide to start an exercise program in conjunction with their new fat loss diet. However, motivation begins to wane after a few weeks, and they stop going to the gym as frequently. Exercise requires extra fuel in your body to meet the physical demands placed on you during your workout.
As a result, we need to eat more food to push us through our exercise sessions and help with muscle recovery.
However, when we stop exercising, often people don’t scale back their calorie intake as well and keep eating as much food as they were when they were working out.
These extra calories end up turning into body fat as our metabolism can’t put them to use. If this sounds like your story, then you need to either adjust your diet or get back in the gym and burn off the extra calories.
To make headway and burn fat faster, try a Tabata workout that uses high-intensity protocols to make you burn more calories in less time, with every session at the gym.
These circuits push your heart rate to its maximum, burning as many calories as possible.
Furthermore, you can drink a weight loss drink such as green tea pre workout to increase your calorie burning efforts.
You can also do too much exercise and end up feeling tired because you’re not getting enough calories into your body to fuel your workout demands. As a result, your body becomes fatigued, and you may end up cheating on your diet as your mind convinces you that your need for calories outweighs your need for a slim figure.
Every diet needs adjustment to keep the fat loss going. When we eat the same amount of calories as we did when we were 5-pounds heavier, it begins to slow our fat loss. Without adjusting daily calorie intake in line with your weight loss figures, you’ll end up experiencing a plateau where the scale stops moving.
Get things back on track by reducing your calorie intake by 100 to 200-calories and watch to see how your body responds when you weigh yourself in the morning.
When we diet for extended periods exceeding 8-weeks, our metabolism begins to slow down due to the lack of calories we consume. The best way to stoke the metabolic fire is to increase calories for one meal of the week.
Using this cheat meal strategy boosts your metabolism and returns you to fat-burning mode, even though you had a calorie-dense meal. Cheat meals don’t have to be clean to produce the desired effect, eating your favorite burger or pizza will have the same effect.
If you prefer a clean refeed, load up on calorie-dense forms of carbs and fats to increase your daily calorie threshold.
What to Do When Your Diet Isn’t Working at All
If you’re doing everything right and still experiencing no progress, there must be something wrong with your execution. In this case, it’s best to seek professional help with your fat loss efforts.
Working with a professional can dramatically reduce your learning curve, and set you on the right path in a fraction of the time it would take you to learn it all yourself.
Visit a nutritionist to get your diet on point. They’ll provide you with your calorie and macro-nutrient requirements for the day, as well as a meal plan that specifies specific foods you can eat to lose weight. For example, they might advise you to choose a unique diet such as the garcinia cambogia and apple cider vinegar diet– which you wouldn’t have thought of otherwise.
A personal trainer will get you on track in the gym and monitor your form for any corrections that you need to make.
Always ensure that you have a great support network that includes a doctor, physiotherapist, and chiropractor to put you back together again when you’re feeling sore or run-down.
Make sure that you receive blood-work tests at least once a year to ensure you aren’t experiencing any vitamin or mineral deficiencies during your dieting phase.
4.) Intermittent Fasting
Although I could have grouped this in with the diet tips, I strongly believe it deserves its own category.
Intermittent fasting should not be considered a type of diet, I believe it is a way of life.
“Fasting” has become a bit of a fad with celebrities, but it is one fad that we all should believe in.
Intermittent fasting involves restricting the number of hours per day you allow your body to eat. A normal intermittent fasting routine involves 16 hours per day of fasting, with 8 “fed” hours per day.
There are many, many health benefits to fasting.
One of the primary advantages of fasting each day is that you have less hours to eat, and you will naturally eat much less calories. If you are trying to lose weight this summer, this could be one of the only weight loss solutions you need!
Aside from this general benefit, the human body truly excels when it is fasting.
A recent study produced from MIT showed that just one 24 hour fast can helps speed the metabolism and improve the functioning of the digestive system in mice dramatically.
This study has not yet been re-tried on humans, but the concept should prove to be the same.
One of the most important cellular processes that the body undergoes when you are in a “fasted” state is called cell autophagy.
Autophagy is a process where the human body cleans itself of dead cells, completely on its own.
This can only happen when your body is not processing any food, precisely why intermittent fasting is such an excellent habit to develop.
5.) Now It’s Time to Exercise!
Now that you have organized all the prior steps in your life, the last step to getting that summer body is to start exercising!
There are tons of weight loss solutions for people who are willing to workout intensely, but this isn’t for everyone.
However, a certain amount of exercise is absolutely normal.
Check out these tips for what I consider to be simple ways to improve your muscles and your body shape for this summer!
Start with Fasted Walking Each Morning
Before we get in to any intense exercise regiments, you should understand how much I love fasted walking. Whether I am in season or out of season, I try to start every single morning with a 30-45-minute fasted walk.
We already covered intermittent fasting before, so you should have a good idea of what that is already. Fasted walking is an excellent way to burn fat without putting in much effort.
If you want to learn more about the benefits of fasted walking, check out my article on fasted cardio for fat loss!
Beginning your morning with a 30-45-minute walk is an excellent way to increase your fitness level, and health, with only a small change. Walking in the morning (especially on an empty stomach), is excellent for helping your body clean itself, allowing you to have more energy throughout your day.
Adding a quick fasted walk to your morning routine can easily help you burn over 200 calories alone, while also oxidizing fat at a higher rate than normal.
Furthermore, beginning your morning with a walk is an excellent way to set your mind on everything you need to accomplish during your day. Taking a moment to gain perspective on your day can make it much easier to stick to a diet, or get yourself to the gym later.
People with extremely busy lives can be more prone to slipping on their goals, so it can become extremely helpful to start your morning with a walk and a clear mind.
Train the “Bigger” Muscles First!
For many people, fasted walking will not give all the results you are looking for.
Lifting weights is good for your body and your mind, which is why so many people fall in love with the gym!
If you are looking for a specific training regiment to follow for this summer, a couple you can try are:
- German Volume Training
- Escalating Density Training
- High Intensity Interval Training
- Tabata Interval Training
One of the common factors of all these training methods is that they rely on training the bigger muscles of your body, which produce more muscle building and fat burning effects!
Kettlebells are User Friendly and Highly-Effective!
If you haven’t seen it yet, kettlebell training is a quickly growing fad throughout the world.
I love kettlebells because they are user friendly and are incredibly effective.
I do a ton of kettlebell training myself, and I suggest you try it too!
Kettlebells work a ton of muscles at once and are an excellent “functional” exercise!
The kettlebell swing is the most basic kettlebell exercise (in my opinion), and this alone could be considered the “King of All Exercises!”
Check out this advanced version of the kettlebell swing that I often use in my training.
Aside from this kettlebell movement, there are tons of other options as well.
Another one of my favorite kettlebell exercises is the “Windmill,” which you can see demonstrated by one of my friends below.
One last awesome kettlebell exercise you can try is the “clean and press.”
These are just a few options, because there are obviously a ton more!
The main reason I am adding this specific training style to your list of summer weight loss solutions is because nearly everyone can learn kettlebell training, and it is incredibly effective!
Tips for People Who Cannot Get to the Gym Every Day
One solution for those people who cannot consistently go to the gym to workout is to find ways to do most your training outside. Examples of this are bicycle riding, walking, running, playing outdoor sports, or using a jungle gym or playground. All of these forms of exercise are excellent, but they do have their limitations.
The most notable limiting factor of outdoor exercise is weather, and climate. For those of you who live in climates where it is warm year-round, it is obviously much more feasible to focus on doing your daily workout outside.
However, even these areas are subjected to inclement weather often (such as rain or heavy wind), and thus being susceptible to cancelling your workout plans.
Another limiting factor to this form of exercise is that you will only be able to utilize your body weight and the outdoor terrain as external resistance. Although this is not necessarily a bad thing, it can certainly cause you to plateau in your training.
Building a Home Gym
Especially for those people who live in areas where the climate is not advantageous for training outside year-round, a great way to make sure that you can get your desired workout in each day is to build yourself a small home gym. As difficult an expensive as this may sound, it certainly is not impossible; and there are plenty of easy and effective workouts to do at home!
A well-rounded home gym can be developed in a garage with only 1 piece of cardio equipment such as a stationary bicycle or battle ropes, one weight bench, and a variety of dumbbells and kettlebells. You can use any of these pieces of equipment along with a fitness tracker (like the helo fitness watch) to develop an incredibly effective HIIT workout at home or outside!
This amount of equipment takes up only a relatively small amount of space, and will enable you to easily perform 30-45 minute workouts, multiple times per week.
Building this form of home gym will enable you to combine variating resistance training, with either a gym membership or outdoor training.
Therefore, your issue of “getting to the” gym will be completely resolved!
Additional Resources for Building a Home Gym: The Top 5 Exercise Machines for Home
Concluding Thoughts – The Best Summer Weight Loss Plan
As you can see, it is probably going to be much easier than you thought to improve your body this summer.
After you are already using the tips listed above, you can try other weight loss tips such as:
I am sure that many people will offer you a magic pill or a celebrity diet to lose weight fast, but I rarely believe in these things.
Instead, I believe in consistency (and science).
If you apply these concepts to your life, I am very confident you will see all the results in your body you are dreaming of!
Read Next: Things You Need To Know to Lose Weight