Trying to lose weight before summer can be challenging if you don't give yourself enough time. Be realistic about your goal and how long it will take to achieve. According to Zoe Hellman, registered dietitian and contributor for WeightWatchers.com, "Trying to lose too much too quickly can undermine your efforts and actually work against you, and is more likely to result in your weight yo-yoing, which is detrimental to your progress."
Step 1
Start at least 10 weeks before the start of summer. According to the American College of Sports Medicine, “A healthy weight loss, typically, is no more than two pounds per week.” Starting three months prior to summer will ensure you lose 20 pounds and make it easier to maintain the weight loss.
Step 2
Cut at least 500 calories from your daily caloric intake in order to lose 1 lb. per week--1 lb. equals 3,500 calories. To lose 2 lbs. per week, create a deficit by burning 500 calories more than you consume per day in addition to cutting 500 calories from your diet. The American College of Sports Medicine, or ACSM, suggests women eat at least 1,200 calories per day, and men eat at least 1,800. Small, sensible deficits lead to healthy, long-term weight loss.
Step 3
Perform 20 to 60 minutes of physical activity three to five days per week, according to the ACSM. However, 60 to 90 minutes may be necessary to achieve or maintain weight loss. Choose activities you enjoy such as dancing, skating, biking, swimming or running. Activities such as swimming, or any summer-related activities, may act as a reminder and keep you motivated through the weight loss process.
Step 4
Incorporate resistance training into your exercise routine. Resistance training can be done with weights, resistance bands, medicine balls or any object that can act as a weight--such as soup cans or milk jugs. Calesthenics are also a form of resistance training that can be done at home with or without equipment.
According to the Army Study Guide, calisthenics use your own body weight to develop and maintain muscular fitness. Sit-ups, push-ups, pull-ups, squats or lunges are a few examples of calisthenic exercises. Perform these exercises every day, or multiple times a day, if you choose. Muscles constantly burn calories, even while you sleep.
References
- WeightWatchers: The Benefits of Losing 5 Percent
- The American College of Sports Medicine: Metabolism is Modifiable with the Right Lifestyle Changes
- The Army Study Guide: Calisthenics (Muscular Strength and Endurance Training - MSE)
- The American College of Sports Medicine: Physical Activity & Public Health Guidelines
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