With summer just around the corner, many of us are thinking about shedding those extra pounds and getting in shape for the beach season. However, achieving weight loss goals can often feel like an uphill battle. Between busy work schedules, school, kids, kid’s extracurriculars and other family obligations, we sometimes find ourselves without time to pursue our personal fitness goals for summer. Fortunately, with the right strategies and mindset, you can make significant progress towards your ideal weight before the summer arrives. Here are five tips to help you on your weight loss journey:

#1 Set Realistic and Achievable Goals:

Setting realistic goals is crucial for long-term success in weight loss. Instead of aiming for drastic changes overnight, set achievable targets that you can work towards gradually. Break down your ultimate goal into smaller milestones, such as losing a certain amount of weight each week (be realistic here!) or increasing your exercise duration in increments. Remember that you might not see huge changes immediately, and its unhealthy to starve or dehydrate yourself to lose weight, because that is not sustainable. Give yourself some grace as you begin your journey. Celebrate each milestone you achieve, no matter how small, as it will keep you motivated to continue. And staying motivated and committed is key to making real progress!

#2 Prioritize Nutrition:

One of the most important aspects of weight loss is nutrition. Focus on consuming a balanced diet, rich in whole foods such as fruits, vegetables, lean proteins, and whole grains. Minimize your intake of processed foods, sugary snacks, and unhealthy fats. Consider tracking your daily calorie intake using a food diary or mobile app to ensure you're staying within your target calorie range (our custom meal plans take care of this for you!). Remember, weight loss is not just about eating less but also about eating the right kinds of foods. No matter how much you work out, you can’t out-work a poor diet! Plus, you don’t want to fill your body with poor quality foods that don’t provide good nutrients and make you feel sluggish and tired.

#3 Stay Hydrated:

Drinking an adequate amount of water is essential for overall health and can also aid in weight loss. Sometimes, feelings of hunger are actually signs of dehydration. Aim to drink at least 8-10 glasses of water per day, or more if you're physically active or living in a hot climate (Like us! We live in California!). Additionally, try to replace sugary drinks like soda and fruit juices with water or herbal teas to cut down on unnecessary calories. We, personally, love our green tea with lemon in the mornings and peppermint tea in the evening after kids are in bed! Another great way to help you stay hydrated is to drink electrolytes! These often taste great and help to replenish sodium, potassium and other electrolytes in your body that help your body absorb water and keep you hydrated. Electrolytes also help your body retain fluid during work outs when you are sweating. They help your body draw fluid into working muscles while you exercise, and you also lose electrolytes through sweat. There are many great electrolyte mixes on the market that you can add to your water for great benefits! Last, drinking plenty of water helps to flush out toxins from your body to keep you clean and feeling great!

#4 Incorporate Regular Exercise:

Exercise is another critical component of any weight loss plan. Aim for at least 30 minutes of moderate intensity exercise most days of the week, such as brisk walking, cycling, or swimming. Additionally, incorporate strength training exercises into your routine to build muscle mass, which can help boost your metabolism and burn more calories even at rest. Find activities that you enjoy and make them a regular part of your schedule to increase adherence and long-term success. You don’t have to become a body builder overnight, but going from zero-exercise to some-exercise makes a huge difference! You can even start by going for a 20-30 minute walk every day (probably about 1.5-2 miles), in addition to your normal walking. Do this, and you will start to notice the effects! We know it’s tough to find time to work out when you are so busy with your family and everything going on in your life. We have found that the best time for us to work out is 5am-6am before any of the kids wake up. We strive to work out together about 5 days a week. We challenge you to make it a priority to workout for yourself and for your family! It seems counterintuitive, but after a short time of working out consistently, you may even find that you have MORE energy throughout the day to show up for work and your family! And remember, the best kind of workout is the kind that you will enjoy and do consistently!

#5 Get Sufficient Sleep:

Adequate sleep is often overlooked but plays a significant role in weight management. We’ll be honest, this is our biggest struggle to living up to our personal goals! Lack of sleep can disrupt your hormones, leading to increased hunger and cravings for unhealthy foods. Aim for 7-9 hours of quality sleep (we shoot for 7!) each night to support your weight loss efforts. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment to ensure you get the rest you need. Sleep is critical for recharging and for muscle recovery.

Achieving your weight loss goals by summer requires commitment, consistency, and patience. By setting realistic goals, prioritizing nutrition, staying hydrated, incorporating regular exercise, and getting sufficient sleep, you can make significant progress towards a healthier and fitter you. Remember that small changes add up over time, so stay focused and motivated on your journey to a happier and healthier lifestyle. With dedication and perseverance, you can achieve your desired results and enjoy a confident and active summer season ahead.

Break Free! We’re with you!