Get in shape for summer

Experts provide top recommendations to shed 10 pounds before beach season
Get in shape for summer

If you're looking to trim down for summer, check out these useful tips from nutrition experts on how to lose weight safely and effectively before the warm weather arrives.

"With commitment and wise food choices, it's feasible to shed 10 pounds or more by summer in a healthy and secure way," said Mary Sabat, an Ace Certified Trainer and nutritionist based in Georgia who runs BodyDesignsByMary.com, speaking to Fox News Digital.

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Below, a number of nutritionists share their top advice to help you drop those pounds before it's time to hit the beach.

1- Be realistic with your weight loss goals

The first step is to set achievable goals. Is it realistic to aim for a 10-pound weight loss by June? If you have at least five weeks before summer, then it's possible as long as you approach it in a safe and healthy way.

According to Allison Dobbyn, a registered dietitian in Canada who works for 123gonutrition.com, a reasonable weight loss target is to aim for one to two pounds per week. When choosing an eating plan to follow (see general guidelines below), avoid being too restrictive with your food intake, Dobbyn cautioned.

"Restrictive diets can trigger an increase in your hunger hormone, making it harder to stick to the diet," Dobbyn explained. "Following an overly strict diet is not sustainable in the long run, and studies show that most people regain the weight within 12 months of starting a diet."

In addition, Dobbyn advises against skipping meals. "Having regular meals throughout the day, spaced out evenly, can prevent you from getting too hungry and craving high-fat, high-sugar foods," she said. Dobbyn recommends planning to eat three meals and one to two snacks per day.

2- Increase your protein intake

According to the International Journal of Obesity, increasing your protein intake can help enhance your metabolism and reduce your appetite, making it easier to lose weight, says Sabat.

"Eating more protein is crucial for weight loss because it can help decrease hunger, increase metabolism, and preserve muscle mass while losing weight," she explained. "Protein is more satisfying than carbohydrates or fats, so individuals who consume more protein tend to eat fewer calories overall."

Sabat also noted that high-protein diets have been shown to increase metabolism, causing the body to burn more calories throughout the day.

"Moreover, protein helps to preserve muscle mass during weight loss, which is essential for maintaining a healthy metabolism."

3- Increase your intake of fruits and vegetables

"Eating more fruits and vegetables can aid in weight loss by providing essential vitamins and minerals, as well as filling you up with fewer calories," Sabat explained, referring to research published in the American Journal of Clinical Nutrition. "Fruits and vegetables are high in fiber, which keeps you feeling fuller for longer and can reduce cravings for unhealthy snacks."

In addition, Sabat noted that fruits and vegetables are mostly made up of water, which gives them a low energy density, meaning they can help you consume fewer calories overall.

4- Prioritize fiber and protein in your meals

Experts suggest that combining fiber-rich fruits with vegetables at each meal is a wise decision for weight loss, particularly at breakfast.

"Fiber is a crucial component of breakfast because it stabilizes your blood sugar levels, promotes gut health, and keeps you feeling full and satisfied throughout the morning," said Kerri Hawkins, a registered dietitian and owner of Perfect Pear Coaching (perfectpearcoaching.com) based in Massachusetts.

According to Hawkins, incorporating fiber into your breakfast routine can help to displace simple sugars and refined carbohydrates that have been linked to energy crashes, brain fog, and constipation. Additionally, it's important to include a source of protein in your breakfast and throughout the day.

 

5. Incorporate small bouts of additional exercise into your routine

"Protein also stabilizes blood sugar levels and helps to keep you feeling full and satisfied, just like fiber. It's also an essential nutrient for maintaining and building muscle mass, which is crucial for strength, bone health, and longevity," Hawkins emphasized.

Rachel Dyckman, a registered dietitian nutritionist and owner of Rachel DyckmanNutrition.com, recommends incorporating short bouts of additional exercise into your daily routine. Simple movements such as parking farther away from your destination, taking the stairs, or going for a walk after meals can add up quickly and aid weight loss. Dyckman explained that these short exercise sessions encourage your muscles to use up sugar in the blood throughout the day, helping to regulate your metabolism.

6. Drink more water

Dyckman suggests that drinking more water and staying hydrated can help with weight loss. According to her, many people often mistake thirst for hunger. Therefore, taking water breaks throughout the day can help you stay on track.

To make sure you drink enough water, Dyckman recommends keeping a large water bottle or tumbler visible to remind you to drink more water. You can also add flavor to your water by adding herbal teas like peppermint, ginger, or hibiscus. This can make drinking water more interesting without adding any extra calories.

7. Reduce your alcohol intake

To achieve weight loss by summer, one of the simplest ways is to cut back or completely avoid wine, beer, and spirits, according to Sabat. "Limiting alcohol intake can help reduce calories and make it easier to lose weight," she said. Reducing alcohol consumption can also suppress the body's ability to recognize hunger hormones, ultimately reducing your appetite, she added. Additionally, alcohol can slow down the body's ability to burn fat, and when the liver is busy metabolizing alcohol, the body goes into fat storage, Sabat explained.

If you're trying to lose weight, it's important to cut sugary drinks from your diet, in addition to reducing your alcohol intake. According to Dobbyn, drinks high in sugar, like energy drinks, juice, soda, and fancy coffee drinks, provide little nutritional value and can add hundreds of empty calories to your diet.

 

8. Pack lunch

Another way to save calories and reduce your sodium intake is to pack your own lunch instead of buying out, as Dobbyn suggests. Even if you make healthy choices in a restaurant, the meal is likely to contain more fat, salt, and calories than a homemade meal. So, try DIY lunches to stay on track with your weight loss goals.

 

9. Get enough sleep

According to Dobbyn, getting enough sleep is crucial not just for overall health, but also for weight management. "Make sure you prioritize getting enough sleep, as research has shown that lack of sleep can increase levels of ghrelin, the hunger hormone," she explained.

 

 

 

 

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