Trying to lose weight is always an uphill battle. It’s so easy to put on weight – just a little over indulgence at dinner one evening often results in an extra pound on the scale the following morning. It’s easy to become disheartened when you follow your diet for weeks on end, only to see the number on the scale stay the same.

So, how can you finally shift that extra weight? If you want to jump-start your weight loss journey and start seeing real and rapid weight loss, follow the tips below and you’ll soon see the pounds start to melt away. It won’t be easy, but you will see results!

Note: It’s important to consult with a physician before and during any diet you do to prompt rapid weight loss. It’s necessary to follow electrolyte levels, blood pressure, and kidney function is necessary to ensure safety. Regardless of how the weight is achieved, staying hydrated is critical.

Tips For Summer Weight Loss:

1. Start Your Day with Water

Regardless of the weather, you must stay hydrated. When it comes to summers, it becomes more important than ever. The hot temperatures increase the likelihood of perspiration and sweating. So, starting your day with a full glass of water is a very healthy thing to do. Moreover, it also boosts your metabolism, which is very important if you are trying to lose weight.

2. Stop All Sugar

Intake Cutting sugar from your diet alone won’t make the pounds melt away, but it will help significantly. When you abruptly cut all additional sugar intake the body’s insulin levels drop. Insulin is the hormone that manages your blood sugar, and it prompts fat storage and water retention when you consume too much sugar.

As your insulin levels drop and stay low, you’ll naturally be eating fewer calories, the body will stop holding onto water, and it will send a signal to your body to start burning fat.

Bet that candy bar doesn’t look so good now, does it? Make sure you cut out any foods with added sugar in them – no cheating! Natural sugars in foods won’t be as big a problem, but you should still be cautious about over-indulging in high-sugar fruits. 

3. Try Ketosis

The famous (and sometimes infamous) keto diet certainly isn’t for everyone, but if you’re struggling to lose weight, it’s a sure-fire way to do so. When you cut carbohydrate intake to almost nothing, the body is forced to look for alternative sources of energy to function. The body turns to fat for fuel, which helps to shift the weight that is so difficult to lose.

This process of breaking down fat produces ketones, which are removed from the body via urine, and this increased diuresis will result in a further drop in weight. If you’re going to try ketosis, you must increase your water intake to compensate for this loss of liquids, and have frequent check-ups to monitor your electrolyte levels and anything else your physician says it is appropriate to monitor.

4. Start Intermittent Fasting

Intermittent fasting has become one of the most popular ways to control weight and calorie intake, as the prolonged period without food helps to decrease insulin levels. There are many ways to try intermittent fasting, though it’s not for everyone. It will depend a lot on your lifestyle.

Some people fast for sixteen hours and eat for eight, skipping breakfast or dinner, depending on which eating period they prefer. Others fast for 24 hours one or two days a week.

It’s important to consult your physician before starting intermittent fasting, and during, particularly if you are on medication or are being treated for a specific condition. If you have a physically demanding job, you should also talk to your physician to ensure you continue to eat enough good-quality food to meet the demands of your daily life.

5. Be Smarter with Snacking

You must have heard that snacking is not a good idea when you are struggling to lose weight. Well, that is partially true. No denying it! However, if you could simply pick the right snacks to munch, it is actually a pretty useful method for losing weight. Forget about those processed snacks you buy at your local store or online. It is time to introduce some healthy snacks into your diet. Some snacks I like to recommend for those who are losing weight include:

• Hard Boiled Eggs
• Olives
• Pickles
• Grapefruit
• Cucumbers
• Peppers 
• Protein Power Balls
• Or even a protein shake!

6. Add Spices To Your Meals

Spices not only enhance the overall taste of your food, but they also carry a lot of health benefits with them. Consider adding spices such as turmeric, cayenne powder, and chili peppers, as they contain capsaicin, a fat-burning chemical. It also boosts your metabolism, which allows you to burn calories quickly and efficiently. They also assist you to feel satiated throughout your entire day. 

7. Get Outdoors!

Getting some sunlight and daily exercise is essential for promoting weight loss this summer. Mix up your weekend routine and try:

• Hiking

• Bike Riding

• Roller Skating at the beach!

• Hop in the pool for a swim!

You are going to be surprised how much more energy you will have by adding a little bit of movement to your routine.  

8. Intravenous Therapy

You may have seen celebrities on social media going to get IV therapy, but this isn’t just a new fad – IV therapy can be extremely beneficial for those on a weight loss journey. Intravenous micronutrient repletion is a great way to deliver minerals and micronutrients to the body when it’s in a state of stress – such as during weight loss.

Many people are deficient in vitamins due to their lifestyle, dietary requirements or preferences, and poor gut health that prevents the body from properly pulling micronutrients from their food.

These deficiencies may make it more difficult to lose weight or sustain a low carb diet without feeling under the weather. Having IV therapy during weight loss can help expedite the process and improve overall feelings of wellbeing throughout the weight loss journey.

Weight loss isn’t easy – our bodies naturally want to hold on to that excess weight for that rainy day that will never come in our modern world. To prompt weight loss, we sometimes need to resort to more drastic action to finally see excess weight shift. If you’re struggling to lose weight or plan to try one of these tips, always consult a physician who can act as your guide as you lose weight and monitor your health. With the help of a physician, you can confidently and safely embark on a more intensive form of weight loss.  

Dr. Nancy Rahnama, MD, ABOM, ABIM, is a medical doctor board certified by both the American Board of Obesity Medicine and the American Board of Internal Medicine. Her specialty is Clinical Nutrition, that is, the use of nutrition by a medical doctor to diagnose and treat disease. Dr. Rahnama has helped thousands of people achieve their goals of weight loss, gut health, improved mood and sleep, and managing chronic disease.