How to Get a Summer Body
Prepare your body for summer. 2-3 month weight loss plan, calorie deficit and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
When to start to be ready for summer
Ideally, start 3 to 4 months before summer to lose 13-25 lbs healthily. If you start in March-April, you can aim for 8-16 lbs. Never start a drastic diet a few weeks before vacation: you risk yo-yo effect and fatigue.
Realistic goals for summer
With a 500-700 kcal/day deficit, you can lose 4-8 lbs per month. Over 3 months, that's 13-25 lbs. Focus on fat loss rather than a number on the scale: you want to look fit, not just weigh less.
Summer-friendly nutrition
Summer makes weight loss easier: fresh salads, seasonal fruits, protein-rich barbecues. Take advantage to vary your meals while maintaining your deficit. Watch out for traps: ice cream, appetizers, and patio cocktails.
Combining nutrition and activity
Longer days and nice weather encourage physical activity. Walking, swimming, cycling: each activity increases your calorie expenditure and accelerates results. Tracking with Voical helps you balance nutrition and effort.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Getting Your Summer Body
Summer is coming and you want to be in shape for the beach? Good news: with the right strategy, you can transform your physique in a healthy and sustainable way. Here’s your action plan.
Realistic Timeline
3-4 months before summer (January-March)
- Goal: 13-25 lbs (6-12 kg)
- Deficit: 500-700 kcal/day
- Strategy: building lasting habits
2 months before summer (April)
- Goal: 8-16 lbs (4-8 kg)
- Deficit: 600-700 kcal/day
- Strategy: reasonable acceleration
1 month before summer (May-June)
- Goal: 4-8 lbs (2-4 kg)
- Deficit: 500-600 kcal/day
- Strategy: finishing touches and muscle preservation
The Math for Your Summer Goal
To lose 17 lbs (8 kg) before summer:
- Total deficit: 8 x 7700 = 61,600 kcal
- Over 3 months (90 days): 685 kcal/day deficit
- Over 2 months (60 days): 1027 kcal/day (upper limit)
Seasonal Traps to Avoid
- Express detox diets: ineffective and dangerous
- Patio drinks: each drink = 100-200 kcal
- Daily ice cream: 200-400 kcal per cone
- Uncontrolled barbecues: sauces and sides add up
Summer Tips
- Choose plain grilled meats
- Opt for sorbets rather than ice cream
- Drink sparkling water with lemon instead of alcohol
- Enjoy summer fruits for sweet cravings
Why Voical Can Help You
Voical accompanies you until summer and beyond. By quickly tracking each meal, you stay in control even during happy hours and vacations. 15 seconds is all it takes to stay on track.