If you are looking for permanent weight loss solutions for this summer, 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 solutions 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 solutions for the summer of 2018!
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, 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!
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.
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.
If you want to learn more about this, check out my article on intermittent fasting!
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 the topic!
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!
Concluding Thoughts – The Best Weight Loss Solutions for Summer!
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 using black seed oil pills for weight loss!
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!