Summer Weight Loss Hacks: Tips to Lose Weight in a Sustainable and Healthy Way
Summer has come—the season of sunshine, beautiful beaches, and bathing suits. Sounds fantastic, for sure. But it's also a time when people feel the most pressure to fit into a certain body standard.
This desire leads many of us to follow the path of crash diets and extreme exercise routines, which have been proven to be unsustainable and potentially harmful. A meta-analysis of 29 studies found that more than half of the lost weight was regained within two years, and more than 80% was recovered by five years.1
Riding this roller coaster of weight loss and regain can lead to frustration and emotional exhaustion. Maintaining good habits throughout the year is a significant part of living a long and healthy life. But how to keep consistency?
According to experts, it all comes down to gradual and consistent behavioral changes. A balanced approach, focusing on healthy lifestyle habits, is key to achieving and maintaining your ideal weight.2
These tips can make your path to sustainable weight loss feel smoother and fit into your summer routine.
1- Stay hydrated
Water is essential to keep the body working properly. In general, men should aim for about 15.5 cups (3.7 liters) of fluids a day, and women should get around 11.5 cups (2.7 liters) of fluids a day.3
Drinking water can give your metabolism a boost, as it helps your body turn food into energy. It also supports digestion, helps absorb nutrients, keeps your joints lubricated, and regulates body temperature during exercise, which can aid in weight management.4
2- Don’t skip meals
Many people try to lose weight by skipping meals, but that approach can be backfire. One study found that skipping breakfast was linked to a higher risk of being overweight or having obesity. Eating breakfast can actually help you make smarter food choices, curb cravings throughout the day, and keep sugar levels steady.5
3- Eat a healthy diet
Eating healthy doesn’t have to be so complicated. It’s all about making the right choices. Base your meals on higher fiber starchy carbohydrates. When possible, choose whole-grain varieties, such as whole-wheat pasta, whole-wheat bread, and brown rice. Aim for at least five portions of fruits and vegetables every day. Include more fish in your diet, especially oily fish, which are high in omega-3 fats and may help prevent heart disease. Lastly, try to reduce your intake of saturated fat, sugar, alcohol, and salt.6
4- Stay active
Exercise helps you burn extra calories, which is great for those who want to lose weight. But more than that, regular exercise is vital for the overall health and well-being and it helps reduce the risk of serious health conditions. Healthy adults should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week.6
See some examples of activities to try this summer:
· Swimming – A full-body workout that burns calories while keeping you cool.
· Hiking – Great for building strength and endurance, especially on trails with elevation.
· Beach volleyball – A fun way to boost your heart rate and work your legs, core, and arms.
· Cycling – Whether on a scenic trail or around the neighborhood, biking burns calories and builds muscle.
· Kayaking or paddleboarding – These water sports engage your upper body and core while offering a peaceful way to explore nature.
5- Get more sleep
Sleep is essential for physical, mental, and emotional health. Getting less sleep than needed has been linked with higher chances of gaining weight and developing obesity and its complications, like type 2 diabetes, hypertension, and heart disease. Getting at least 7 hours of sleep each night can help with your long-term weight loss goals.7
6- Manage stress
Chronic stress can be a major contributing factor to weight gain. High levels of cortisol can disrupt the metabolism and increase cravings for high-calorie foods. To break the cycle of emotional eating, it’s essential to find healthy ways to manage daily stress. This might involve practices like yoga, tai chi, meditation, deep breathing, journaling, or any other strategy that works for you.8
7- Get professional help
The weight loss journey can feel tough at times, but you don’t have to go through it on your own. Having a team of professionals, such as doctors, dietitians, psychologists, and personal trainers, can make a significant difference. They’ll help you determine what works best for you and support you throughout the process.
Key takeaways
Crash diets and intense workouts may promise quick results, but they’re often unsustainable and can harm your health. Achieving lasting weight loss requires steady, healthy habits. And remember, you don’t have to do it alone; professional guidance can make the journey easier and more effective.
References
1- Anderson, James W., et al. "Long-term weight-loss maintenance: a meta-analysis of US studies." The American journal of clinical nutrition 74.5 (2001): 579-584. https://pubmed.ncbi.nlm.nih.gov/11684524/
2- Phelan, Suzanne, et al. "In their own words: Topic analysis of the motivations and strategies of over 6,000 long‐term weight‐loss maintainers." Obesity 30.3 (2022): 751-761. https://onlinelibrary.wiley.com/doi/10.1002/oby.23372
3- How much water should you drink? Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
4- Çıtar Dazıroğlu, Merve Esra, and Nilüfer Acar Tek. "Water consumption: Effect on energy expenditure and body weight management." Current Obesity Reports 12.2 (2023): 99-107. https://pubmed.ncbi.nlm.nih.gov/37036559/
5- Wicherski, Julia, Sabrina Schlesinger, and Florian Fischer. "Association between breakfast skipping and body weight—A systematic review and meta-analysis of observational longitudinal studies." Nutrients 13.1 (2021): 272. https://pubmed.ncbi.nlm.nih.gov/33477881/
6- 8 tips for healthy eating. NHS. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/
Papatriantafyllou, Evangelia, et al. "Sleep deprivation: effects on weight loss and weight loss maintenance." Nutrients 14.8 (2022): 1549. https://pmc.ncbi.nlm.nih.gov/articles/PMC9031614/