How To Lose 10lbs By Summer (The Science-Backed Way)
That moment when you try on last summer’s bikini and panic... 👙😳
We’ve ALL been there. Standing in front of the mirror in March, suddenly realizing summer is coming WAY faster than you thought. That voice in your head has you spiraling with thoughts like: “I need to lose 10lbs before bikini season!”
Before you panic order detox teas and Google “how to lose belly fat fast,” here’s the good news—you have time!✨No, like really - YOU HAVE TIME. Science says so, OK?
The Secret to losing 10lbs by summer (and not hating yourself)
With 10-12 weeks until summer, you can lose those 10lbs at a sustainable pace (about 1lb per week) without destroying your metabolism, mental health, OR your social life. Want to know how? Keep reading to learn the three pillars to success & how a personal trainer can help you fine-tune these areas to reach your goals:
Nutrition
Training
Habits
Remember: You can lose fat and gain muscle in a healthy, sustainable way no matter what time of year it is in just 10-12 weeks.
Remember this, too: All bodies are bikini bodies, OK? Don’t let anyone tell you differently. This post is about making your body stronger and healthier - not fitting the mold of what a woman’s body “should” look like.
1️⃣ Setting up Your nutrition for success
The first thing you need to figure out is nutrition.
This includes eating MORE (YES, MORE) than you think. The key is, eating the right foods and the right mix of macros.
Prioritize high-protein meals, fiber-rich veggies, and healthy fats to keep you full and energized. Think: Greek yogurt bowls, salmon with roasted veggies, and hearty salads with grilled chicken. Your plate doesn’t have to look pretty, buy your macro distribution should be!
A good rule of thumb? Build every meal around protein, add a serving of fiber (like leafy greens or whole grains), and a little bit of healthy fats, like avocado or nuts. Keeping your meals satisfying means you’re less likely to reach for late-night snacks or feel deprived.
2️⃣ Training Smarter, not harder
The second thing you need to change to lose 10lbs over the course of 10-12 weeks is the way you workout.
You don’t need to do endless cardio to lose weight fast. In fact, that approach might actually hurt your overall weight loss and health goals. If you know me, I probably sound like a broken record. If you don’t know me yet, get used to this idea because it’s the truth!
What should you be doing instead of killing yourself with cardio? Strength training 3-4 times per week is the best way to build lean muscle, loose fat, and create a toned look. Focus on working compound movements like squats, deadlifts, push-ups, and rows into your workout—they give you the most bang for your buck.
Cardio can still play a role, but it doesn’t have to mean running for hours. 15-30 minutes of steady state cardio, like incline walking can help boost calorie burn while keeping workouts efficient. If you’re a HITT fiend, you can make time for one HIIT workout a week without burning yourself out, but you don’t have to.
And don’t underestimate the power of daily movement—getting 8,000-10,000 steps per day makes a huge difference!
3️⃣ Building lasting habits
The last thing you need to focus on is your habits and what you can consistently do.
You don’t need me to tell you that crash diets lead to yo-yo results and intense workout schedules lead to burnout.
Instead, focus on sustainable changes like meal prepping easy, protein-packed meals, getting enough sleep, and upping your daily movement. These small shifts will help you maintain results long after summer ends.
A simple habit to start? Drink more water! Staying hydrated helps with digestion, energy levels, and can even prevent overeating. Aim for at least 80-100 oz per day, especially if you’re active.
Need help on understanding how to build habits that help you reach your goals? I almost always recommend this book to my 1:1: coaching clients. They love it!
The Best Part? You Can Still Enjoy Life
This isn’t about looking hot for one weekend and then rebounding harder than your ex. This is about sustainable results AND still having a life! You can absolutely enjoy a spicy margarita or a burger—just balance it with protein, fiber, and movement.
Another tip: Plan ahead. If you know you have a big dinner out, focus on protein and veggies earlier in the day. This way, you can enjoy your meal without guilt or stress.
Ready to Drop 10lbs the Right Way?
Need a little more support? I’ve got you!
Download my FREE Fat Loss Guide, where I walk you through exactly how to drop 5lbs in your first month—without feeling deprived. Grab it by clicking the button below!
Let’s make this summer (or whatever season you’re prepping for) the one where you feel strong, confident, and energized! ☀️💪
