You’ve been trying to lose weight all year, but you’re worried about the summer holidays. Is it possible to lose weight over the summer? How much weight can I lose on summer break? What are the tricks for losing weight fast? Summer is the perfect time to lose weight and get in shape. Unfortunately, if your weight is not something you have controlled during the school year, it can be hard to stay motivated over the summer. The following are some tips you can use so you do not put those pounds back on again!

Summer break is an ideal opportunity to lose weight. Whether you want to look more toned for a summer internship, more fit for the beach, or simply more healthy, summer is the perfect time to make diet-related changes. Find what works for you. If you want to lose weight fast, ask your doctor about a quick fix like liposuction or bariatric surgery. Or you can go with a slow but steady approach that will help you keep off weight once you’ve lost it. The key is being consistent and finding something sustainable for the long run. Summer break is right around the corner, and with that comes the desire to lose weight. We’re all self-conscious about how heavy we get over the summer, so lets take a shot at losing some pounds during the three-month period of no school, fun, and ice cream eating.

How Much Weight Can I Lose Over Summer Break

Summer is the perfect time to start a weight loss program. Sure, you could eat and drink as much as you want, but there are a few exceptions. Think of this as an opportunity, not just a vacation. The possibilities are endless! Will you choose to lose 100 pounds? Or will you lose 20? There are plenty of successful stories that started with the same resolution.

• LOSING WEIGHT
• WEIGHT LOSS GOALS

How to Lose a Lot of Weight over the Summer

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METHODS

1Preparing for Weight Loss

2Making Dietary Changes

3Changing Your Eating Habits

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Article Summary

Co-authored by Claudia Carberry, RD, MS

Last Updated: October 11, 2021 References

The summers are full of fun. Parties, swimming, beaches, and the like all make summer one of the best times of the entire year! However, there’s also plenty of opportunities to eat food that, while tasty, is not the best if you are trying to lose weight, such as processed meats for barbecuing, ice cream, and sugary cold drinks. Weight loss can be reduced to a simple formula: eat fewer calories than you burn. According to the CDC, all you need to do to lose weight is watch what you eat and engage in regular exercise.^[1]

Method1Preparing for Weight Loss

1. 1Know what a healthy weight is for your body type. To determine what your healthy goal weight should be, use the body mass index (BMI), which can be used to predict risk for chronic diseases. BMI is a person’s weight in kilograms (kg) divided by the square of the person’s height in meters (m). Identify the weight you would like to be in kilograms and then divide that by your height in meters to see if it is healthy. You can also use a BMI calculator, such as the one on the NIH’s website: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm Increase or decrease that goal weight so that it fits within the BMI range considered healthy:^[2]
   • A BMI below 18.5 is considered underweight.
   • A BMI of 18.5-24.9 is a normal or healthy weight.
   • A BMI of 25-29.9 is considered overweight, while a BMI greater than 30 is considered obese.
   • Along with finding a healthy weight, also realize what is realistic. If you are 100 lb away from your healthy body weight with only a month before summer, consider setting a smaller, more attainable goal.
2. 2Figure out how many calories you need to eat and burn. The more calories you cut back, the more weight you will lose; however, it is important that you do not eat less than your Basal Metabolic Rate, the amount of calories your body needs to function effectively when at rest. This number can be calculated using an online BMR calculator.
   • In general, don’t aim to lose more than one to two pounds per week. A loss of one to two pounds per week is a healthy rate at which to lose weight; any more than this could be too drastic a change and may signify that your body is not getting what it needs. To do this, try to eat 250 fewer calories per day and burn an extra 250 calories a day. This ratio will create enough of a calorie deficit that you should lose one pound per week.

1. 3Understand and track calorie intake. During the summertime, you are surrounded by opportunities to eat, whether it’s at a barbecue, pool party, ice cream party, or summer luau. However, if you want to lose weight over the summer, it’s important that you cut back on the number of calories you eat. As a general rule, weight loss occurs when you burn more calories than you consume.^[3]
   • To help figure out how many calories you normally eat each day, track your food for a day by writing down the number of calories in everything you eat and drink. Calories are listed on the back of food labels. For foods that do not have labels, you can find information about the caloric value of certain foods online through the USDA Food Database.^[4]
   • Pay attention to the number of servings you eat and multiply this by the number of calories per serving. For example, if you ate 30 chips and a serving size is 15 chips, you need to multiply the number of calories by two since you ate two servings.
   • Once you have figured out how many calories you normally eat, cut down this number by 500-1000 calories per day to lose weight.
2. 4Plan to keep a log. In this log, record what you eat and the type and duration of exercise you’re doing every day. This is a simple yet very powerful tool to keep yourself accountable. The log will help you track your progress and see whether you are keeping to your healthy diet and exercise regimen.^[5]
   • This is a wonderful way to hold yourself accountable and stay on track. There are many apps for smart phones that have capabilities to track food intake, energy expenditure, water intake and more!
   • Often, we tend to overlook the snacking we do between meals and instead think our diet is not working. Studies have shown that most people underestimate how much they eat by 25 percent.^[6]
   • In addition, many of us think we get more exercise and burn more calories than we do. Use the log to identify how many calories your exercise—whether it be a run on the treadmill or a spin on the bike—is burning. If you use cardio machines at a gym, the number of calories is usually digitally calculated and displayed. Make sure to put in your particulars, such as weight and age, to achieve an accurate count. There are also online charts that can help tell you how many calories a half hour or an hour of a given exercise burns.
   • You might also discover useful information about your daily habits and a reality check about how many calories you actually consume and burn off through exercise. Once you know your habits and patterns better, you can begin to address problem behaviors that are hindering your progress.
3. 5Get support. Find a partner—whether that be a spouse, friend, or family member—who wants to join you during outdoor activities, hit the gym with you, or join your healthy eating plan. Having social support will make it easier to lose weight because the other person will also keep you accountable and be a sounding board for any obstacles and struggles you face along the way.
   • If you cannot find a friend or partner to help you with your weight loss journey, utilizing the services of a personal trainer or registered dietitian will keep you accountable and help you stay active and eat healthy. A trainer can also be a huge support system. Think outside of the box for your support system!
4. 6Consult a physician. Always consult your physician before beginning any type of weight loss and/or exercise program. You should also consult your physician throughout your weight loss program and keep them updated of any changes or symptoms you may be experiencing, such as constipation thanks to your new diet plan or lethargy due to not getting enough food.
   • In addition, you should also talk to your doctor if you are eating well, tracking your calories and watching what you eat, exercising, and are still not losing weight. This could be indicative of a more serious underlying medical condition, such as a thyroid problem.

Method2Making Dietary Changes

1. 1Limit alcohol consumption. Research has shown that alcohol can increase appetite and how much food you consume. Moreover, most types of alcohol, including beer and liquor, have been associated with subcutaneous belly fat specifically. (Wine appears to be an exception.) However, you don’t need to cut out all alcohol, but instead limit your alcohol intake. Men should have no more than two drinks per day and women should have no more than one drink per day. One alcoholic drink is the equivalent of one 12 ounce beer, one 5 ounce glass of wine, or one 1.5 ounce serving of liquor.^[7][8] [9]
   • Remember that when the liver is focused on processing alcohol, it cannot be focused on fat loss. To keep the liver focused on fat loss, consider eliminating alcohol altogether and taking a liver cleansing supplement to keep it in tip-top shape.
   • Stick to wine and liquor. A 5-ounce glass of wine or 1-ounce shot of liquor has about 100 calories, while a standard 12-ounce beer has 150 calories.
   • Avoid mixed drinks and summer favorites like margaritas and daiquiris, which are usually loaded up with sugar.
   • One 2010 study showed that women who consumed a light to moderate amount of alcohol actually gained less weight and had a reduced risk of becoming overweight than non-drinkers across a 13-year period.^[10]
2. 2Avoid fast food and most processed foods. Most of these are empty calorie foods. “Empty calorie” foods are those which have calories (from sugar and/or solid fats) but little to no nutritional value. Further, many processed and refined foods, like white flour, white bread, and white rice, also lack B vitamins and other nutrients. Many also often contain partially hydrogenated fats (trans fats) or refined sugars (think high fructose corn syrup), which are extremely unhealthy.^[11]
   • Foods and beverages that provide the most empty calories for Americans include cakes, cookies, chips, pastries and donuts, sodas, energy drinks, fruit drinks, cheese, pizza, ice cream, bacon, hot dogs and sausages. You can see how this is an especially big problem in the summer!
   • Sometimes you can find better or alternate versions of these foods. For example, you can purchase low-fat hot dogs and low-fat cheese at grocery stores. You can also have sugar-free drinks. In other foods, like candy and regular soda, all the calories are basically empty.
   • Avoid saturated fats, like those in animal products, such as red meat, butter, and lard.
3. 3Add good fats to your diet. Replace those bad fats with good fats, though you’ll always need to keep even the good fats in moderation. Monounsaturated fats have been clinically proven to help you burn fat, especially in your midsection. So, add foods like avocados, kalamata olives, olive oil, almonds, walnuts, and flaxseed to your diet to help facilitate weight loss.^[12][13]
   • Fats are your friend! Healthy fats can provide satiety, eliminate cravings, improve joint pain, promote hormone production and more!
   • Try to make healthy substitutions wherever you can, such as olive oil instead of butter in your cooking or a small handful of 10 to 12 almonds instead of a pre-packaged cookie for a snack.
4. 4Opt for lean meats. Meats are a popular food found at summer barbecues and parties. To lose weight over the summer, it is important to choose meats that are lower in fat, which most red and processed meats, like hamburgers, hot dogs, sausages, and steaks, are not. Leaner meat options include turkey, chicken, center cut pork loin, or extra lean ham steaks.^[14]
   • Remove any skin or visible fat before cooking and eating meat. You can also purchase some meat, such as chicken or turkey breasts, skinless.
   • You don’t need to cut out red meat entirely but instead make better choices. For instance, when buying ground beef or turkey, choose meats that are 93% lean or higher (in other words, 7% fat or less). If you are grilling steaks, choose a leaner cut of steak, such as a top sirloin steak or round steak.
5. 5Incorporate more fish into your diet. Try and eat fish at least two times per week. Fish, particularly salmon, mackerel, and tuna, is high in omega-3 fatty acids, which your body cannot make and you need to get from your diet.^[15] These omega-3 fatty acids may also help you lose weight.^[16]
   • Fish is also an excellent source of protein and a good choice if you’re looking to phase out fatty meats.
6. 6Choose low-fat dairy options. Opting for lower fat dairy options will help reduce the amount of saturated fat you consume, thereby helping you lose weight (since saturated fats contribute to weight gain).^[17]
   • Buy milk and cottage cheese with 1% fat or less. Choose low-fat or fat-free yogurts.
   • When buying cheese, pick hard cheeses that are lower in fat, such as cheddar or parmesan. Avoid the soft and gooey cheeses.
7. 7Eat more whole grains. Whole grains are loaded with fiber and minerals that are essential for a healthy body weight. Not to mention, whole grains fill you up and keep you full.^[18]
   • Eat 100% whole wheat bread instead of white or wheat bread, brown rice instead of white rice, whole wheat pasta instead of white pasta.
   • Eat more oats such as steel cut oats, old-fashioned oats, or quick oats.