How to Lose Weight Over the Summer? (5 Tips You Must Do)

You can lose weight fast in summer by avoiding many of the tasty but unhealthy temptations and making sure that you become more active with the longer days.

And here’s why that combination is important.

Research has shown that nutritional value and calorie consumption are the main contributors to fat loss [1].

You could argue what percent of your efforts are diet vs exercise, but it’s my experience that you simply can’t out-train a poor diet.

The other thing you should take advantage of in summer is the bright evenings that allow you to stay active while burning calories for more hours of the day.

And the less sedentary you are, the more weight you can keep off [2].

Related: How to Lose Weight in the Winter?

Yes, your morning coffee could actually do more than kickstarting your brain and waking you up.

It’s one of the most studied ingredients in the weight loss supplement space, and studies have shown that it works extremely well for your metabolism [6].

Coffee burns fat faster because it can trigger thermogenic processes even when your body is resting.

But the other thing it can help with is executing your exercise plan more effectively.

Not only does it help with motivation and focus, but studies have shown that caffeine can boost physical performance as well [7].

4. Start Fasted Training

Another great option for the summer season is to plan your HIIT cardio workouts for weight loss in the morning before you have breakfast. It’s much easier to do when it’s bright and warm early in the morning, and the effects can be very positive.

Studies have shown that you can boost fat oxidation throughout the day with this simple method [8].

You will be forced to burn more calories from you body fat storage when there’s no food in your stomach.

But I should also say that this is not an excuse to then have a huge breakfast after a morning run or bike ride.

There can be many temptations in the summer to load up on sugary carbs. But if you plan your macros right, then you can eat healthy without feeling hungry all the time.

What you want to do is aim for fewer calories from processed carbs and boost nutrient-rich foods with monounsaturated fats and plenty of protein.

Eating healthy sources of fat can provide extra calories that are difficult to digest. And that means you’ll feel full for longer [9].

And by eating more protein, you should be able to lose weight more effectively, as studies have proven that high-protein diets help with weight control [10].