Summer is a much anticipated time of year in the lives of many people. The thought of warm weather, cookouts and not having to wear that heavy winter jacket leaves an invigorating feeling in the stomach. Unfortunately, eating binges during those long cold winter nights, also cause an accumulation of excess body fat in the stomach, and perhaps other locations on the body. But there's no need to panic. You can lose that excess weight before summer by making some lifestyle adjustments and becoming more active.
Step 1
Make a schedule for your main daily meals, and stick to it. Stop the late night snacking. Eat your last meal at least 2 hours before you turn in for the night.
Step 2
Quit drinking hot chocolate, beer, wine and any other beverage that you were drinking that contains calories. Consume water instead to save yourself calories and to keep your body hydrated. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Step 3
Estimate your daily caloric intake. Create a caloric deficiency by reducing your daily intake. Eat 350 to 500 fewer calories a day.
Step 4
Eat foods that are nutritionally dense instead of energy dense. Avoid high-fat dairy products, deep fried foods, fast food, processed meats, refined grains and commercial baked goods. Consume fruits, vegetables, lean meats, fish, tofu, whole grains, beans, nuts and seeds.
Step 5
Eat smaller meals and spread them out through the day to keep your metabolism elevated. Create meals that are a balance of protein and carbs. A tuna sandwich with whole wheat bread, half a handful of almonds with a banana, and salmon with steamed cauliflower and brown rice are meal examples.
Step 6
Stop skipping breakfast. Have a high fiber cereal with low-fat milk or an egg white omelet. This will help kick start your metabolism and prevent you from overeating later in the day.
Step 7
Build metabolically active muscle. Do exercises that target your whole body and work out three times a week. Chest presses, lateral raises, bent-over rows, triceps dips, incline curls, lunges and ab crunches are examples of exercises. Do 10 to 12 reps and three to four sets.
Step 8
Perform 45 to 60 minutes of cardio three times a week. Do something that you enjoy like running, biking, swimming, hiking, elliptical training, stair climbing, jumping rope or rowing.
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