Summer is coming, and you want to look your best in your swimsuit. If you’re looking to quickly lose weight before the season begins, there are several strategies you can implement to achieve your goal.

1. Cut Out Sugary Drinks

Sugary drinks like soda and juice can add lots of calories to your diet. Avoid them altogether or limit yourself to just one a day. Opt instead for water, tea, or black coffee.

Not only will you save on calories, but you’ll also stay hydrated, which is important for weight loss.

2. Focus on Protein

Eating more protein can help you lose weight quickly. Protein increases your metabolism and makes you feel full, so you eat fewer calories overall.

Aim to get at least 30% of your calories from protein sources like meat, fish, eggs, tofu, and beans to achieve these benefits.

3. Avoid Processed Foods

Processed foods can be high in calories, sugar, and unhealthy fats. Instead, opt for whole foods that are nutrient-dense and low in calories. Vegetables, fruits, and lean proteins should be at the center of your diet.

Avoid foods that are heavily processed, like chips, cookies, and other snacks that come in packages.

4. Try Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. During the fasting period, you can only drink water, coffee or tea, and no calories.

Several different methods are available, but the most common is 16/8, which involves fasting for 16 hours and eating during an 8-hour period. Intermittent fasting can be an effective way to lose weight quickly and has many other health benefits as well.

5. Incorporate HIIT into Your Workout Routine

High-intensity interval training (HIIT) involves bursts of intense, short-duration activity followed by a period of rest. It can be an effective way to burn more calories in less time than traditional aerobic exercise.

HIIT can also increase your metabolism, so you burn more calories even while at rest. Try incorporating HIIT workouts into your routine two to three times per week.

6. Get Enough Sleep

Getting enough sleep is an important part of weight loss. Lack of sleep can disrupt your metabolism and increase your hunger hormones, leading to overeating. Aim for seven to nine hours of sleep per night to support your weight loss goals.

7. Drink More Water

Drinking more water can help you lose weight quickly. Not only does it help you feel full, but it can also increase your metabolism and reduce your calorie intake. Drink at least eight glasses of water per day to get these benefits.

8. Keep a Food Diary

Keeping a food diary can help you stay accountable to your weight loss goals. Write down everything you eat and drink, along with the time and the portion size. You can use an app to track your food intake or keep a paper diary.

Review your diary regularly to identify areas where you can make improvements.

9. Cut Down on Salt

Salt can cause you to retain water, making you look and feel bloated. Opt for low-sodium options when available, or avoid salt altogether when cooking and seasoning your food.

10. Find a Support System

Losing weight can be challenging, but having a support system can make all the difference. Find friends or family members who share your goals, or join a weight loss group to stay motivated and on track.