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7 Ways to Get in Shape for Summer

It’s time to break out your warm weather clothing – summer is almost here! If the thought of putting on last year’s shorts and swimsuits makes you cringe, there’s still plenty of time to learn how to get in shape for summer. You should feel confident by the pool or at the beach this year. These seven tips for losing weight and toning up will help you look (and feel) your best during the hottest months of the year. 

1. Drink more water. 

Have you ever heard of water weight? Ironically, drinking too much water is not what causes this type of weight gain. Water retention occurs when your body holds on to fluids, and it can affect your appearance as well as the number on the scale. Drinking enough water can help alleviate bloating by balancing the sodium in your body. As a general rule, women should aim to drink around 70 oz. of water a day while men should aim for around 100 oz. However, the right amount of water you should drink depends on your age, gender, weight, and any medications you’re taking. If you’re concerned about over-hydrating, please speak to your doctor to find the water intake that’s right for you. 

2. Find the right exercise. 

Don’t believe the myth that cardio is the only type of exercise that will help you lose weight and stay in shape! The best exercise is the exercise that you personally enjoy and will consistently participate in. If you hate running, don’t force yourself to run four times a week. If weightlifting makes you miserable, there’s no need to follow an elaborate training schedule. However you like to move, whether through team sports, swimming, or walking, try to prioritize your workouts each day. By carving out a space in your schedule ahead of time, you will be less likely to skip your workouts. Blocking time for working out along with choosing an exercise you enjoy will give you the best chance at remaining consistent. 

3. Increase your protein intake. 

While limiting carbs and fat isn’t necessary to getting in shape, increasing your protein can have impressive effects on your appetite. Consuming enough protein on a daily basis can increase your satiety, or feeling full between meals. If you struggle with overeating or find yourself snacking on low-protein options like chips or sweets, try tracking your protein amount for a week. Take note of how you feel between meals. Just like water and calories, every individual requires a different amount of protein. Making a conscious effort to eat more foods like Greek yogurt, cottage cheese, lean meats, and lentils can lead to a decreased appetite and less midnight snacking. 

4. Try volume eating. 

Do you crave very large meals? Sometimes, we simply enjoy the act of eating a substantial amount of food. If you love having big dinners, give volume eating a try. Volume eating is a way of eating that prioritizes foods that are high in water content and low in calories. Some examples of foods that fit into this category are broccoli, celery, raw spinach, and popcorn. Next time you make dinner, try adding a big side of steamed broccoli. For breakfast, swap your granola for warm oatmeal. These simple changes can make a world of difference, and you can satisfy your cravings without adding inches to your waistline. 

5. Get enough sleep. 

Getting enough sleep as an adult with lots of responsibilities can be a major challenge. Many adults are often sleep-deprived, resulting in a decrease in productivity and gym performance. When we get enough sleep, we allow our bodies sufficient time to rest and recharge. People who are fully rested often make better eating choices throughout the following day. Getting a good night’s sleep every night should be a priority for losing weight and toning up for summer. Do your best to minimize screen time, eliminate caffeine late in the day, and wind down with a book or calming activity to give yourself a good shot at sleeping well. 

6. Find an accountability buddy. 

Any fitness journey, however long or short, can be mentally demanding at times. Finding someone who is willing to provide encouragement and advice can make all the difference in your summer body transformation. This can be a romantic partner, friend, coach, or other trusted person. Once you’ve found your buddy, make sure you lay out expectations before you start. Will you establish a weekly check-in? How about sharing results? After you’ve laid down some ground rules, you can get started with sharing your challenges and triumphs.

7. Measure your progress – literally!

It’s important to keep track of your fitness progress as you get in shape for summer. You can track your weight, take your measurements, and use photos as a guide to measure your progress. Don’t get discouraged if you find that reaching your goal takes longer than you anticipated. Discipline and consistency will serve you well in the long term. When you’re feeling disappointed, you can look back at your initial photos and see how far you’ve come. 

Summertime should be a fun, exciting season. Whatever progress you end up making towards your goal, don’t let your insecurities hold you back from enjoying time with family and friends. Following these tips will put you on a great track to getting your summer body!

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