How to Lose 30 Pounds During the Summer

Losing weight during any time of year can be a challenge, but summertime offers some specific advantages if you are hoping to lose a substantial amount of weight. The weather can make it easier to get outside and be active, while the increased availability of fresh produce provides easy access to low-calorie, filling and nutritious foods. The summer also gives you enough time to lose 30 pounds; a sustainable weight loss is about 1 to 2 pounds a week, so you could lose 30 pounds by losing 2 pounds a week for 15 weeks.

Instructions

• 1

  Know what it will take. Losing 1 pound involves burning 3,500 calories. To lose 30 pounds, then, you need to burn 105,000 calories, which is a big number. You can cut calories by eating less, by exercising more or by doing both. Be honest about what it will take for you to accomplish that goal. It you really want to lose 30 pounds over the summer, you have to keep at it faithfully for the whole time.

• 2

  Become more active, because exercise burns calories. Summer is a great time to get outdoors and enjoy activities such as hiking, biking, swimming, walking and jogging. The more weight you have to lose, the more calories you burn. For example, a 130-pound person burns 413 calories in an hour of moderate rowing, but a person who weighs 205 pounds burns closer to 651 calories. The key to burning more calories during exercise is to increase the intensity. However, be sensitive to your body's cues, especially if you are exercising outside in the heat. If you feel dizzy or weak or if you notice abnormal heart rhythms, slow down or stop until you feel better. If necessary, seek medical attention.

• 3

  Take advantage of seasonal produce. Summer is the time for farmer's markets, fresh fruit and seasonal produce such as tomatoes, salad greens, summer squash, strawberries, cherries, green beans, peppers, onions, carrots, cucumbers, beets, peaches, melons, radishes, eggplant, okra, sweet corn, lima beans, cabbage, fresh herbs and beets. These foods are rich in nutrients and low in calories.

• 4

  Create a support system for those days when your self-discipline falters. Provide little rewards for yourself as you move toward your goal. For example, buy the bathing suit you want to wear when you have lost your 30 pounds, and hang it on your door. Plan a day trip when you have lost 15 pounds. Whenever possible, get active with a friend or a group of friends. Walk with a friend who's as motivated as you are. Plan picnics around the fresh salads and fruits you're incorporating into your diet, and invite some people over to help celebrate your success. As you incorporate exercise and healthy eating into your life, your weight loss becomes easier.