Slim Down for Summer: Strategies to Accelerate Your Results

If you’re ready to look and feel better this summer, you’re in the right place. There’s no need for extreme diets or intense workouts. You can use proven results to lose weight safely while still maintaining your energy and muscle mass. While you don’t want to injure yourself by pushing too hard, you also don’t want to lose momentum, so you need a balanced approach. 

When it comes to weight loss, there’s no one-size-fits-all method. That’s why, at Doctors Weight Loss in Laguna Hills, California, our care team evaluates your current habits, medical profile, and goals to create a weight loss plan that works for you. 

Before we customize your plan, be sure you understand the following weight loss principles that support faster results without sacrificing your health. 

7 healthy ways to lose weight for summer

Set yourself up for success by establishing a few healthy long-term habits. 

Have realistic expectations 

Losing 10 pounds in a week is not healthy or sustainable. The weight often bounces right back. Instead, think in terms of steady progress. For most adults, a healthy weight-loss goal is 1-2 pounds per week. So you’re preparing for an event, start earlier than you think you need to. 

Create a small calorie deficit 

It’s no secret that cutting calories is a big component of weight loss, but that doesn’t mean you should cut your calorie intake to the bone. Starvation diets can backfire by increasing fatigue, making you cranky from hunger, and often result in the boomerang effect, where you regain the lost pounds and then some. 

Instead, cut back on processed foods and oversized portions, while building meals around fruits, vegetables, healthy fats, and lean protein. 

Prioritize protein to help preserve muscle 

When people lose weight too quickly, they often lose muscle along with fat. That’s an important distinction because muscle helps support strength, function, and metabolism. Research shows that increased protein consumption can help reduce muscle loss when people embark on a weight loss program. 

Plus, protein can help you feel fuller longer. 

Move more (and add strength training) 

You know exercise is important for weight loss and your overall health. Fortunately, you don’t need to do high-impact exercise. Walking, cycling, swimming, or low-impact cardio all contribute. 

Add strength training to support muscle retention as you drop the pounds. You don’t have to lift heavy weights to get the benefits, either. Even light weights a couple of times a week can help. 

Get good sleep and reduce stress 

Sleep and stress levels underlie every successful weight loss program. When you’re tired, it’s harder to make good choices and stick to your plan. 

A consistent bedtime routine and a daily walk can help you wind down at night. If possible, it’s a good idea to leave your phone in another room when you head to bed to prevent late-night scrolling. 

Choose healthy habits 

Small daily habits add up. A daily walk, eating more healthy meals and home, and skipping the convenience foods can make a difference. 

Know when to get medical support 

If you have weight-related health issues or you’ve struggled to lose weight despite doing everything “right,” medical support can make a difference. With nutritional guidance, behavioral support, and, if needed, medications, many patients achieve positive outcomes. 

Final words

Slimming down for summer doesn’t require extremes. The fastest way to see the best results is to focus on healthy habits. If you’re tired of yo-yo dieting and want to enjoy the results of a slimmer you, schedule your weight loss evaluation with Doctors Weight Loss in Laguna Hills, California.