8 Science-Proven Diet Tips to Get Fit For Summer

The weight loss industry is full of fallacies, and with summer right around the corner, it can be tempting to seek out a fad diet. Though enticing, fad diets guaranteeing immediate results are often only temporary fixes and can prove harmful to your health.

Below are 8 science-based diet tips to safely and effectively get you fit for the summer.

Eat regular meals

This tip may seem like a no brainer, but many people correlate eating less with losing more; however, according to Harvard Health Publishing, the inverse is true.

The study found that those who eat less often, weigh more.

Those in the study who maintained their weight loss eat about 4 times a day.

Eating regularly helps burn calories at a faster rate, decreases hunger, and increases fullness, preventing overeating.

Nevertheless, you still need to be aware of mindless eating.

A good way to start out your day is, instead of a grain-based breakfast, try eating a few eggs. Studies show that eggs can help you eat fewer calories for the next 36 hours and foster weight and body fat loss. If you don’t like eggs, don’t worry, replace them with a quality protein for similar effects.

Drink water, coffee and green tea


Confusing thirst for hunger is a common reason for overeating. Naturally, drinking at least the recommended amount of eight 8 ounce glasses a day will help combat overeating.
A study done by PubMed found that drinking 17 ounces of water before eating helped dieters eat fewer calories and lose 44 percent more weight than those who did not drink the water.


It is no secret quality coffee is loaded with antioxidants.
According to PubMed, caffeine in coffee can boost metabolism by 3-11 percent and can increase fat burning by 10-29 percent. However, adding sugar or other high-calorie ingredients to the coffee will negate any benefits.

Green Tea

Similar to coffee, green tea contains small amounts of caffeine and is loaded with powerful antioxidants called catechins. Catechins are believed to work alongside the caffeine to enhance fat burning. You can lose weight through green tea as a beverage or as a supplement, according to a PubMed study.

Be mindful

Learn to recognize the difference between physiological hunger and hunger that is triggered by the availability of food, boredom or stress. While eating for pleasure is normal and acceptable, letting your appetite, rather than your hunger, drive the majority of your food consumption leads to weight gain and obesity.

Before eating, mentally check your body for signs of physiological hunger such as hunger pangs, stomach growling, fatigue, dizziness.

Beat your food addiction

Food addiction is a common disease. Approximately 19.9 percent of people in North America and Europe fulfill the criteria for food addiction, according to a study done by PubMed.

But what is food addiction?

Addiction is a sign the body has become chemically dependent on one or more substances and needs these substances to function “normally”. Food addiction can reveal itself through depending on a particular food or eating behavior, such as binging, purging and volume eating.

According to the Food Addiction Institute, “Food Addiction is a chronic and progressive disease characterized by our seeking the foods or food behaviors we are addicted to, eating/doing them compulsively and having a great deal of difficulty controlling these urges despite harmful consequences.”

If you believe you may have an addiction to food seek professional help and speak to your primary physician.

Losing weight in a healthy way will be nearly impossible if you do not combat your food addiction.

Use a smaller plate

It can be tempting to fill all the space you have on a plate. This is where eating on smaller plates comes in. Using smaller plates helps you eat smaller portions and gets you used to eating smaller portions without going hungry.

As it takes about 20 minutes for the stomach to tell the brain it is full, eat slowly, stop eating before you feel full and wait before you go up for seconds.

Plan your meals

Planning your meals encourages healthier choices. When you are not sure what to eat you have a higher risk of choosing unhealthy options. You can plan your meals by writing down what your meals will be each day or by preparing meals for the week.

Here at Xperience Fitness, we offer delicious, affordable, chef-inspired grab-and-go meals at all of our club locations. Having a healthy, pre-made meal will significantly reduce the risk of gravitating towards unhealthy options.

Find food friends

Research shows that you are more inclined to stick to your healthy eating goals when you surround yourself with those who are also attempting to live a healthier lifestyle. So find that friend or encourage someone you know to join your journey.

Don’t diet, eat healthy

Studies show that dieting is a consistent predictor of future weight gain. So, instead of trying out that new fad diet, focus on becoming a healthier, happier, more fit person.

Nourish your body instead of depriving it.

Weight loss will naturally follow if you concentrate on nourishing your body with healthy food options.

Remember, becoming a healthier, happier version of yourself is possible through these safe, science-proven tips. Contact your primary care doctor before drastically changing your diet.