21 Summer Weight Loss Tips and
Quick Weight Loss Tips Motivation

This page has 21 Summer Weight Loss Tips that can get you in shape during the summer and keep you lean and healthy all year long.

If you're looking for quick weight loss, motivation is important. The Weight Loss Tips below cover Motivation Tips, Exercise Tips, and Healthy Eating tips.

Here are 21 Weight Loss Tips for the Summer Months

Mental and Motivational Weight Loss Tips and Strategies

Summer Weight Loss Tip #1: Set Goals

Setting goals is an important step for the achievement of success in any area of your life. At the beginning of the summer sit down and write out your fitness goals. Do you want to lose 5 pounds? Do you want to exercise more regularly? Do you want to eat a healthier diet?

Having written goals makes it 10 times more likely that you will achieve your goal.

Weight Loss Tip #2: Prioritize Your Time

Your time is your most valuable asset, and good time management skills can make the difference between reaching your weight loss goals and failing to reach your goals. Consider writing in exercise as an appointment in your calendar. In addition, plan out your shopping list and meals in advance.

Come up with ways to better use your time and commit the necessary time to improving your health.

Summer Weight Loss Tip #3: Don't Go For the Quick Fix

Patience is a virtue, but it is almost always lacking when it comes to weight loss programs. There are 2 main problems with seeking the quick fix. First, the tendency to want something for nothing leaves people disappointed and de-motivated. There is no way around putting in the work. Something for nothing does not exist!

The second problem with seeking the quick fix is that it often addressed the symptoms and not the cause of the problem. Go slow and steady because consistency is really important.

Weight Loss Tip #4: Think About Changing Your Lifestyle

Healthy Eating and Exercising Regularly are like taking a bath. You only experience the benefits if you continually do it on a regular basis. So many people say that diets don't work because when people go off the diet they gain weight back. But, the word diet actually means regimen not restriction. Everyone is always on a diet, it's just that everyone's regimen is different.

Habits rule our lives. "Bad habits are easy to form and hard to live with; whereas, good habits are hard to form, but easy to live with."

Strive to develop healthy habits that you will embrace for the rest of your life.

Summer Weight Loss Tip #5: Commit to Your Routine

Once you have goals, you must commit to your eating and exercise routine. Your level of commitment will determine your results. If you just kinda commit, then you'll likely have low results. However, if you fully commit to your routine and put your all into it, your results will likely be much better.

Weight Loss Tip #6: Keep a Workout and Food Journal

Keeping track of your progress and activities is a great way to keep you moving in the direction of your goals.

We all think we exercise more than we actually do, and we all think we eat less than we actually eat. A workout journal and food journal will help to give you a less biased opinion about your activities. The better you can determine how your plan is going the easier it is to modify it to reach your goals.

Weight Loss Tip #7: Forget About Moderation Strive for Excellence

Everything in moderation except moderation. I understand the statement "Everything in Moderation", but the problem is that everyone has a different definition of moderation. For some people drinking alcohol in moderation is 1 drink a week, and for others it's 4 or 5 drinks 3-4 times a week.

If you want to be successful in anything you have to strive for excellence in that endeavor, and do your best all the time. If a habit is bad for your health, then you should likely always avoid it. Here's an analogy. Would you ever tell a child, "lying and stealing is okay but only moderation"-- of course not. So why do we talk ourselves into doing things that we know are not right by using well it's okay if I do bad stuff only in moderation.

Now, I know that no one is perfect, and I don't expect my clients to be perfect, but striving for excellence is all about truly doing your best to make the best decisions all the time. You and your body deserve the best.

Healthy Eating Tips and Summer Weight Loss Tips

Summer Weight Loss Tip #8: Fresh Fruits are the #1 Snack

Depending on where you live, you likely see a significant improvement in the quality of the produce offered at your local grocery store during the summer months. Stock up on fruit once or twice a week. Take them to work, eat them as snacks, and eat them as dessert. I don't know about you, but for me a ripe mango taste just as good if not better than candy or a sugary dessert. And fruit will always have so much more vitamins, minerals, fiber, and water than any processed sugary dessert that comes in a box or bag.

Weight Loss Tip #9: Eat a Salad Once a Day

Just like fruit, the veggies tend to be fresher during the summer months. When you stock up on fruit, also stock up on veggies.

Preparing your own salad at lunch or with dinner is a great way to add tons of fiber and minerals to your diet without adding tons of calories. Starting dinner with a salad is a great way to curb overeating and support weight loss.

Weight Loss Tip #10: Careful with the Cold Drinks

During a hot summer day it's so easy to reach for something cool and refreshing to drink, but you have to be careful that you're not drinking too many extra calories. Sweetened Lemonade can pack over 200 calories for a 12 ounce serving. A can of ice cold Coca Cola has about 140 calories per 12 ounce can. A cold 12 ounce beer has about 150 calories. And if you reach for a mixed drink like a cold Pina Colada while you're sitting at the beach you'll take in an additional 600 calories.

During the hot summer days try to stay hydrated with mostly water. Drinking mostly water is a great summer weight loss tip.

Summer Weight Loss Tip #11: Careful with the Cold Desserts

Just like cool drinks, during the summer months it seems so easy to reach for ice cream after dinner to cool off. Ice cream tastes good, but it can really wreak havoc on your waistline. An occasional treat is okay, but try not to get the deluxe banana split with whipped cream, caramel, chocolate, fudge, and nuts. If you absolutely must have ice cream, consider sharing with someone else or buy 1 dessert for a group of 4. Less is more.

Summer Weight Loss Tip #12: BBQ a Little Healthier

BBQ's are a part of summer that so many people love, but a BBQ doesn't have to be an excuse for you to pig out on all the bad stuff. Go light on the full fat beef, cheese, potato chips, coke, and beer.

Consider sharing a half of a hamburger or skip the cheese. Always seek out any fresh veggies, and limit yourself to one drink that is not water.

Weight Loss Tip #13: Eat Less When You Dine Out.

First, I will say that preparing your own food will help you to lose weight if you eat out often. But, when you do go out to eat during the summer months, try to eat a little less. You can cut back on restaurant calories by eliminating 1 or more courses. Do you need the bread, appetizers, desserts, and drinks? Ask if you can have the sauce on the side, and try to order something tasty and a little healthy.

Weight Loss tip #14: Aim to Eat 4-5 smaller meals throughout the day.

I know so many people rush off to work with no breakfast, and often skip or have a light lunch. Then at dinner it's 1000 calories followed by another 500 calories of dessert. Your metabolism doesn't like large meals. Try to eat 3-4 300-600 calorie meals and 1-2 100-200 calorie snacks throughout the day.

Exercise Tips and Summer Weight Loss Tips

Summer Weight Loss Tip #15: Walk and Talk

The summer months are great for being outdoors and walking is a great form of exercise for weight loss. Instead of sitting at Starbucks or your neighbor's house chatting get outside and walk and talk. Visiting with friends and family is important and fun, but who says you need to be stationary to enjoy someone's company.

Walking 1 mile burns around 100 calories (for someone that weighs 150 pounds), and walking and talking is a great way to kill two birds with one stone.

Summer Weight Loss Tip #16: Buy a Bike

Like walking, biking is also a good low impact form of exercise. As a whole we drive too much, sometimes even just 2 miles or so to run a quick errand. Use your new bike to run errands close to home, save gas, and burn calories.

Weight Loss Tip #17: Picnic and Plan Outdoor Activities

Summer is a great time for picnics. Plan a picnic and of course pack healthy foods, but also pack a Frisbee, football, whiffle ball and baseball bat. It may not seem like a hard core workout, but tossing around a Frisbee or football burns more calories than watching TV, and all the extra activity adds up in the long run.

Weight Loss Tip #18: Start an Outdoor Project Around the House

There are so many outdoor projects that are perfect for the summer. You can build a deck or plant a garden. Exercise does not have to happen in a gym or in front of a television. What do you think people did before gyms were invented... that's right they worked on the land and on the house. Outdoor projects can be a sneaky way to get in more exercise during the summer.

Weight Loss Tip #19: Find a Summer Workout Partner

Having a workout partner helps to keep both people motivated. It can be hard to lose weight all by yourself, but if you have a workout partner with similar goals, you can push each other to stay committed to the exercise routine.

Summer Weight Loss Tip #20: Take a Fitness Vacation

Most people gain weight when they go on vacation because they just want to go eat, drink, party and sleep on vacation. But, I'll challenge you to take a fitness oriented vacation.

If you go to the beach to relax, plan a 3-5 mile walk in the morning and a 3-5 mile walk in the evening before dinner (that could be an extra 600-1000 calories burned a day). Plan a hiking vacation, or a tennis vacation, or a swimming vacation. Get in the ocean or pool for 1-2 hours in the morning and 1-2 hours in the evening before dinner. Do activities you love. But make a plan to be active on everyday of your fitness vacation.

Weight Loss Tip #21: Consult with a Personal Trainer or Fitness Professional

If you have motivation to exercise but you're not sure what to do consult with a personal trainer or fitness professional to get some guidance and structure. Structure really helps us to achieve goals and a health professional can help to provide structure to your workout routine so all you'll have to do is follow the plan.

If you want my guidance consider one of my ebooks.

How to Lose 10 Pounds in 2 Weeks is a detox and healthy eating program that can give you a jump start on your weight loss progress.

Or Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach is a complete fitness and exercise program. It's more than pictures of the best ab exercises, it is a complete weight loss program. It was written taking into consideration special needs of women, but much of the information is also applicable to men.

Conclusion of Summer Weight Loss Tips

Even though this page talks about summer weight loss tips, you can try to incorporate many of these weight loss tips into your lifestyle all year long. The summer months are great months to get outside, get active and lose weight. Use the tips above to reach your summer weight loss goals, and be as healthy as you can be.

Yours in Health,
Dr. Charles PT/PT

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