The lazy season has begun, the season when everyone rushes to go on vacation, to relax or just to the dacha or to their parents. And here, as here, there is a desire to quickly bring the body into shape. After all, with the onset of heat, we are often less inclined to overeat and our consumption of it in general often decreases, which in turn logically pushes many to dangerous experiments with strict dietary restrictions, strict diets and an unhealthy pace to actual interval fasting.
However, as the experience of many shows, express weight loss or interval fasting almost always ends in failure. And all because our body and the digestive process in the stomach do not stop for a moment, it constantly needs something to fuel it. So if you also know this and understand perfectly well how dangerous prolonged interval fasting is, then this article is for you. After all, you are not just looking for a way to lose 5 kg in the summer , but also how to do it simply and with the best result, based on a solution with a healthy approach and a gradual reduction in the weight of the whole body. Losing 5 kilograms in three summer months is a safe pace (about 1.5 kg per month), which allows the body to adapt, maintains skin elasticity and guarantees long-term results.
Where to start losing weight in the summer
The main advantage of the warm season is that losing weight in the summer without diets is much easier due to the large amount of fresh products (which in turn helps to abandon fried and too fatty foods, which are high in calories and difficult to digest in the heat) and the natural decrease in appetite in the heat. Below in this material, based on the recommendations of the best nutritionists, we will consider a detailed diet and have developed a step-by-step plan for it, which will help you understand how to lose weight in the summer by 5 or more kilograms , improve your well-being and, most importantly, how not to gain weight again with the onset of autumn.
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Medical Disclaimer: This article is for informational purposes only and is not intended to be medical advice or a call to action. Recommendations regarding changes in diet or exercise levels are not a substitute for professional advice from a physician or registered dietitian. Always consult your physician before making any changes to your diet or eating habits, especially if you have a chronic medical condition, metabolic disorder, or other health concerns .
Block 1. Nutrition: how to lose weight without hunger in the summer
The first and most important rule that absolutely all nutritionists and doctors talk about is that in order to lose weight safely, you don’t need to starve. On the contrary, malnutrition slows down metabolism and provokes stressful fat accumulation, which actually has the opposite effect. The basis of healthy weight loss is a comfortable calorie deficit, which is achieved through the right choice of products and calculating the daily calorie intake.
- The rule of a healthy plate. Each main meal in the summer should consist of a clear proportion: 50% – fresh vegetables and greens (a source of fiber that provides long-lasting satiety) it is better to buy those grown in a garden or greenhouse without the addition of stimulants or preservatives, 25% – lean protein (chicken, fish, eggs, cheese) we pay special attention to the freshness of the product, 25% – complex carbohydrates (porridge, whole grain bread) the smallest percentage but mandatory for consumption for a balanced diet and achieving the maximum effect of eating (namely satiety, so that in an hour you don’t want to eat again and a minimum of calories to lose weight and not gain weight). It is this balance that is the key to how to lose weight without hunger in the summer .
- Liquid calories and fast dopamine are the main enemy. In the summer, we often quench our thirst with sweet lemonades, kvass, cold bottled tea (with sweeteners) or coffee with syrups. However, this fast dopamine is not useful on our way to -5 or more kilograms. Replace these drinks with pure water with lemon, mint or cucumber. This will allow you to imperceptibly reduce your diet by 300–500 kcal daily.
- Seasonal berries instead of desserts (benefits and weight loss). Strawberries, blueberries, raspberries and cherries have a low glycemic index and contain a minimum of calories, even a handful of grams provide satiety for the day. Use them for snacks instead of cookies or candy.
- Light dinners and control over nutrition. In the heat, the digestive system works more slowly, so food “stays in the stomach for a long time”, so the last meal should be taken 3-4 hours before bedtime. An ideal summer option: a portion of steamed white fish or boiled seafood with a portion of green salad.
Block 2. Activity: movement without fatigue and risk to the heart
Although physical activity seems at first glance very useful for losing weight, it speeds up metabolism and contributes to an increased feeling of hunger, and intense sports under the scorching sun can lead to heat stroke and overload of the cardiovascular system. Therefore, it is worth keeping a balance here. Instead of heavy training, it is better to choose walking or swimming. You do not need to overload yourself in the gym before going to bed, because you create a vicious circle, when after the gym the body needs a significant effort and excess uncontrolled calories.
- Shift your training schedule. Exercise only during safe hours: before 9:00 a.m. or after sunset (7 p.m. is a good guideline).
- Everyday activity. The secret to effective weight loss often lies not in the gym, but in everyday movement when cleaning, washing dishes, walking with friends or the dog. Evening walks in the park or on the beach + giving up the elevator, cycling, active games with friends (volleyball, tennis, badminton) or working in the country burn hundreds of calories without the feeling of a hard workout and as a result you lose weight with a pleasant experience for yourself.
- Swimming and aqua aerobics are some of the best calorie-burning activities (for people with spinal or back problems). They are ideal summer sports because they do not overload the spine and joints, while allowing you to burn a lot of fat. Simply put: Water cools the body, relieves the load on the spine and joints, while the resistance of the water forces the muscles to work harder, burning fat deposits.
Block 3. Sleep and recovery: the hidden fat burning factor
Most people ignore sleep in the summer, going to bed after midnight or even in the morning, although it is during deep sleep that the body actively produces somatotropin (growth hormone), which is responsible for breaking down fats.
- The impact of heat on sleep quality. In the summer, due to stuffiness and early dawns, sleep quality often deteriorates. Lack of sleep increases the level of cortisol (stress hormone), which provokes edema and causes the body to accumulate fat in the waist area. Remember this and go to bed early, and in the morning close the curtains tightly so that the morning light at 4 a.m. does not distract you.
- Cooling the bedroom. For high-quality melatonin production, the room temperature should be cool (18–20°C). Ventilate the room well before going to bed, take a cool shower or use air conditioning (but do not direct the air flow at yourself because of the risk of catching a cold, then weight loss will have to be postponed).
- Sunscreen curtains (blackout). We have brought this into a separate section, because the morning sun, which we wrote about above, not only blocks the production of melatonin, but also interferes with the restoration of energy. To recover for a new day and not to get stressed or replenish calories with food, you need to sleep at least 7-8 hours, so we emphasize once again – ensure complete darkness in the bedroom!
Read also: Weekly menu for weight loss in the summer: a diet of 1600 kcal per day
In conclusion, it is worth saying that the expected -5 kilograms over the summer is not the limit, it is an absolutely realistic and achievable goal that can grow to -10 if you strictly follow all the above recommendations and are supervised by a doctor. This technique is simple and at the same time very effective because it does not require heroic efforts or starvation, but only a conscious approach to counting calories, the formation of evergreen healthy habits that will stay with you for life, and control over eating behavior.
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