Lose weight in time for summer, as being overweight in the summer heat is no fun. In fact, for people carrying excess weight, summer can be quite uncomfortable. So, let us take a look at how you can develop a body you are happier with and make next summer a more pleasant experience. But first, a warning.
The summer Weight Loss Trap
When it comes to weight loss, one guaranteed way to fail is by looking for shortcuts. You know what I mean: the type of programs that promise “a fast effortless way to reduce weight”.
In my experience, none of these diets or pills actually work, and the medical evidence is quite clear:
the maximum healthy rate of sustainable fat loss is between 1 and 2 pounds per week, perhaps a little more if you are obese.
Reality Check… If a brilliant scientist had managed to develop a formula for rapid effortless weight reduction, overnight he would be more famous than Einstein and he certainly would not be needing to sell his program on tv 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 of quick weight loss. 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
You cannot lose much weight in a week or two.
You need about three months to make a significant impact on your body shape!
Remember, the human body is interested in survival, not cosmetic appearances.
Rapid weight loss is a primary symptom of disease, not good health, the only guaranteed way to improve your body shape is to adopt a gradual approach of changing your mindset, 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 obstacles.
You Need A Motive
No one likes to change their habits, change is hard, but it is so worthwhile!
To lose weight in time for summer you need some changes, and if you want to change your eating and exercise habits, you need a strong motive – something or someone to keep you dieting and exercising when boredom sets in.
some people just want to lose weight in time for summer, while others may want to make changes so they can be around longer for their children or grandchildren. 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, makes a great motive. So be bold. Book an expensive beach holiday or buy some gorgeous clothes to fit the body you want to have at the end of your diet program. Both these actions require you to succeed, and therefore provide constant motivation along the way.
Be Positive About Short Term Sacrifices
Whether you are trying to lose weight for the summer, save money or pass exams, an important piece of the motivational jigsaw is your ability to be positive about making short term sacrifices.
The choice is simple: you can focus on the “deprivation” involved in giving up certain foods, or you can focus on the benefits you will get by not eating these foods. Sadly, many dieters focus on feeling deprived.
After a while they see their diet as a burden, a bore, an evil necessity.
This is why so many of them quit.
They cannot “see” immediate results or the benefits that weight loss will bring them.
If you want to improve your body shape for the summer, you must avoid this trap and appreciate the longer term benefits you will receive by making short-term adjustments to your lifestyle.
The Good News About Improving Your Diet
Many of our tastes, food cravings, and general attitudes to food are strongly influenced by what we eat and drink. There are mothers with families who have reported astonishing changes in their personal and family eating habits after less than three weeks of improved eating.
Point is, 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. Which brings me to healthy eating.
Think Healthy Eating Not Weight Loss
In my experience, one of the most effective weight loss strategies is to focus on healthy eating.
I am not saying you should not stand on your weighing scales, just do not measure progress exclusively by what the scales say. I have been there, and it can be very demoralising when you have some carbs, which makes you gain water weight in the short term and it looks like you have gained 3lbs of fat over a weekend.
Be aware that it is just as important to enjoy your food and feel good about your change of eating habits. Any diet you hate is guaranteed to fail, no matter how much weight you lose, because as soon as you achieve your goal, you will revert to your old eating habits and regain every pound lost, if not more.
Exercise Provides Wonderful Indirect Benefits
Exercise burns calories above and beyond your normal calorie burn, and therefore does help to widen your calorie deficit.
But the direct effect on weight loss is typically quite small. In fact, it is not uncommon to gain weight when you start exercising!
The real weight reduction benefits of exercise are indirect ones.
It raises the 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, do not overdo your exercise workouts.
I have 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, like a brisk walk, and very gradually increase the duration and intensity.
Most importantly, always listen to your body, and to help avoid soreness or injury, be sure to loosen up/warm-up beforehand and wind down/cool-down afterwards.
See Yourself As You Want To Be
For example, If your goal is a waistline you can proudly display in the sun, then don’t wait until it happens to “see” it. Visualise it from the moment you start dieting. Visualise yourself walking along a beach or lying next to the pool with a perfectly flat stomach. Whatever your ambition for your weight or body, get used to visualising it in the greatest possible detail. Because “seeing it” is the first step to making it come true.
As they say, one picture is worth a thousand words.
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 is the alternative?
No matter what method you choose, you will not lose weight any faster, so it is only a question of when you start and how long it’s going to take.
I can answer the last question right now. Losing 100 pounds takes about a year – typically a little longer to allow for disasters along the way. Fifteen months would be a more realistic time span to reduce weight by this amount.
This is nothing! Just visualize yourself walking down the street 100 pounds lighter and tell me that eating healthily for 15 months is too high a price to pay for such a wonderful prospect.
Your First Priority – Get Support
If you really want to lose weight for the summer, your priority is to find support.
Join a diet-group at work, or a fitness class, or go to weight loss meetings. Or join an online forum. 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 have trouble finding support, try my FB page and Group:
https://www.facebook.com/groups/Newhealthoutlook – Free Private Group
I wish you all the very best on your weight loss journey and If I can help in any way, please get in touch.
If you have read this far then here is a little mind set tip to help you lose weight in time for summer holidays:
Do not tell your self that you are “losing weight”, as things that are lost are found again.
Mentally tell your self that you are “getting rid of unwanted fat.”
Want help building good habits that enable you to live a healthier and happier life, take a look at the member’s area where I help you build a healthier and happier you through easy habit changes. Click the image for more info.