How to Lose Weight Over the Summer With No Equipment

Summer vacation is the perfect time to lose weight, especially for high school and college students. Many dieters feel that it is impossible to lose weight without a gym membership, trainer supervision or attending fitness classes, but that is a myth. Not only can you drop pounds without any equipment other than yourself, but you can also lose a significant amount. Before starting a fitness program always verify that you are in adequate physical condition with your doctor.

Instructions

• 1

  Set a reasonable weight loss goal. Summer lasts for three months so you have about 12 weeks to lose weight. The Mayo Clinic advises that you should avoid trying to lose unrealistic amounts of weight---such as five pounds a week---and focus on losing between one and three pounds.

• 2

  Cut back your calories and eat a healthier diet. To lose weight, you need to eat less calories than you burn. In addition, just because an item has a lower caloric value does not mean it is good for you as it may contain significant fat or cholesterol. Select lean proteins and complex carbohydrates like whole grains. Also consume low-fat dairy products and plenty of fruits and vegetables.

• 3

  Start a cardiovascular exercise program. Try taking daily walks or jogs around your neighborhood. Many high schools will let exercisers use their outdoor tracks so take advantage of the measured mile markers. Traditional summer activities such as beach volleyball and swimming burn many calories and will tone your body.

• 4

  Participate in strength training every other day. Building muscle will burn fat faster and give your body a lean appearance. Do exercises such as squats, lunges and calf raises for your legs. Push-ups and boxing moves will sculpt your arms, according to Harper's Bazaar. Crunches and planks will focus on your abs.

• 5

  Record your progress. Write down all the foods you eat and all of your physical activity. If you see your progress or weaknesses on paper, you will be more motivated to continue your weight loss efforts.