Summer shred made simple: Ukrainian dietitian reveals 5 fast fat-loss tips
Nutritionist shares how to lose weight quickly in summer (photo: Freepik)
Summer is the easiest season to lose weight — and it's no coincidence. High temperatures, lighter meals, and a natural decrease in appetite create ideal conditions for shedding extra pounds. Here's how to lose weight correctly in summer to get the best results.
Why it's easier to lose weight in summer
Ukrainian nutritionist Solomiia Naum explains that summer isn't just swimsuit season — it's also the perfect time for light, tasty, and healthy eating. In hot weather, people tend to crave lighter meals.
"The body finds it easier to choose a salad, berry smoothie, or grilled fish than a bowl of borscht with garlic rolls," the expert added.
There are fresh vegetables, fruits, and greens in summer. No need for complicated recipes because it's easy to get your daily dose of vitamins, fiber, and that light-body feeling.
Sunny days encourage movement: walks, swimming, nature trips — all of which naturally boost your metabolism.
Tasty and effective food combinations for summer:
- Salad with tomatoes, cucumbers, herbs, and a spoonful of olive oil – great for your skin, digestion, and figure
- Pita with turkey, yogurt-based sauce, and herbs – protein, probiotics, and a satisfying meal without heaviness
- Watermelon with mint and lime – a natural detox dish that refreshes and cleanses
It's important to understand that food should not only taste good but also "work" for you. People often reach for short-term pleasure: fast food, sweets, and snacks. But these are just junk foods that drain your energy.
Effective summer weight loss rules
Drink more water
You should drink 30–35 ml per 1 kg of body weight. Avoid sugary drinks, kombucha, and sodas.
Eat seasonal fruits and vegetables daily
Have cucumbers, zucchini, tomatoes, herbs, and berries. Limit fruits to 2–3 servings a day (due to sugar content).
Eat light, protein-rich meals
This includes chicken, fish, eggs, and fermented dairy. Don't forget about plant-based proteins like chickpeas and lentils.
Be active but smartly
Best options: morning or evening walks, swimming, cycling, yoga. Avoid working out during peak heat (11 AM to 5 PM)
Prioritize good sleep
Lack of sleep leads to overeating. Go to bed by 11 PM and sleep 7–8 hours.
Avoid at all costs:
- Alcohol (especially beer and sugary cocktails)
- Overeating at barbecues and picnics
- Too much ice cream — better make your own with yogurt and fruit
- Salt deficiency (due to sweating) — add a bit of sea salt to your meals
Sources: Instagram of nutritionist Solomiya Naum, The Economic Times.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
