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  • Writer's pictureLuthien Evans

How to Lose Fat For Summer

Updated: Jan 21, 2023


Looking to hit your New Year’s goals and lose fat and get in shape for summer? Well look no further, follow our advice and you will be fit for summer. We know it can be hard to stick to fitness goals as a beginner, but consistency is key. Whether you want to lose fat or simply want to feel healthier, our summer fat loss guide will get you started on your journey.


It is important to follow the advice of trained professionals when looking to lose weight as you want to lose weight healthily and not through fad diets, unhealthy eating patterns, and over exercising.


If you are looking to lose fat for summer you should:

  1. Get More Sleep

  2. Reduce Your Saturated Fats

  3. Exercise Regularly

  4. Drink More Water

  5. Find An Active Hobby

  6. Eat Regular Meals

  7. Start Strength Training


1. Get More Sleep

You may think that sleeping more is counterproductive to your fat loss journey, however, studies have shown that sleeping more can regulate your appetite as well as help your metabolism improve.


The recommended amount of sleep is between 7 and 9 hours a day, this is increased if you are a teenager and so still growing. If you find it hard to sleep for long periods of time, try to gradually increase your sleeping hours by going to sleep 10 minutes earlier each night, this will allow your body to get used to the change.


Sleeping for the recommended hours has a variety of benefits that will help aid your mental and physical well-being. This includes improved focus and energy levels. In terms of fitness goals, studies have shown that sleep enhances muscle recovery, so best get sleeping now!


2. Reduce Your Saturated Fats

We at Up Your Game Fitness understand that it can be easier sometimes to pick up a packet of crisps instead of a healthier snack sometimes, but consciously reducing your saturated fat intake will allow you to lose weight faster. Saturated fat is often harder to lose as saturated fat molecules are tightly packed together, making it harder for our bodies to break down in comparison to unsaturated fats.


Swap the saturated fats for fruits, and vegetables and eat leaner cuts of meat. These healthier options will not only help you to lose weight but can reduce high cholesterol rates and help you to gain muscle.


healthy food
Eating healthy does not need to be a chore, all food is good in moderation.

3. Exercise Regularly


Regular exercise can help you to become the best version of yourself. Whether you prefer running or swimming, consistency is key. With each day you stay on track with your goals, you will get stronger and fitter mentally and physically. Some days we may face natural setbacks, but overall consistency will win every time.


By creating a consistent workout schedule your body will become accustomed to the routine. This includes strengthening the heart, improving blood circulation, and tone muscles. These are all great benefits of exercising regularly, all of which will help you to reach your goal of losing weight by summer.


Enlisting the help of a coach can help you to find a schedule and plan that works for you. Research is key when it comes to finding a coach so make sure to read testimonials to assess if they are right for you.


4. Drink More Water

Water has a great array of benefits that will aid you on your weight loss journey. These benefits include boosting your metabolism and making exercise more efficient, as well as hydrating you when exercising. These benefits will all help you on your fat loss journey. Not only this but drinking more water is a great way to improve your overall health. Try swapping out some alcoholic drinks and fruit juices with water and you will soon reap the benefits.


5. Find An Active Hobby

Sometimes after a long day at work, you may just want to relax and indulge in some of your favourite hobbies. Whether this is through reading or knitting, these are valuable hobbies that will help you to improve your mental well-being but sometimes getting an active hobby can be great too.


Try mountain biking, hiking, or swimming, these hobbies will all build muscle and help you to lose fat as you move your body in a way that will help you to lose fat for summer.


6. Eat Regular Meals

Eating regular meals will create a hunger schedule for your body that can help you to avoid late-night and early-morning snacking. As previously mentioned, consistency is key. Batch cooking and meal prepping can simplify the cooking process and allow you to eat well during your meal times.


7. Start Strength Training

Participating in strength training will aid you on your fat loss journey immensely. Strength training is a training method that will maintain lean muscle size whilst allowing your body to lose fat.


Therefore, strength training is a great way to add into a busy schedule, as strength training sessions can be tailored to your needs, including that of fat loss. Find a plan that works for you. Working with personal trainers and coaches with a personalised fitness program will greatly help your consistency and fat loss journey.


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We are Up Your Game Fitness. We offer various fitness and nutrition plans to aid your fitness goals. For more information, be sure to contact Riccardo Oliver by emailing info@upyourgamefitness or messaging him on Instagram.



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