{"id":44997,"date":"2026-05-15T11:21:49","date_gmt":"2026-05-15T11:21:49","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44997"},"modified":"2026-05-15T11:21:50","modified_gmt":"2026-05-15T11:21:50","slug":"how-to-get-a-summer-body","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-get-a-summer-body\/","title":{"rendered":"7 Tips to Lean Out by Summer\u2014No Restriction Required"},"content":{"rendered":"

Summer is soon upon us, and some of us might be rethinking our routines so we can throw on last year\u2019s bikini without having a full-blown meltdown. If you feel like your diet and workout routine isn\u2019t fully dialed in, there\u2019s no better time than today to start making progress. Before you shudder at the thought of restriction, know that it\u2019s not included in our gameplan. <\/p>\n\n\n\n

\"how<\/figure>\n\n\n

Contrary to popular belief, getting a summer body doesn\u2019t require white-knuckling your way through crash diets or surviving on iced coffee, cottage cheese, and protein<\/a> bars alone. In fact, the habits that tend to make the biggest difference are a lot less dramatic and a lot more sustainable.<\/p>\n\n\n

Keep reading for the tips and tricks experts recommend to lean out by summer without losing your cool in the process.<\/p>\n\n\n

1. Prioritize Protein at Breakfast<\/h2>\n\n\n

While you should aim for 20 to 30 grams of protein<\/a> at each meal, dietitian and personal trainer Jordan Langhough, RD, CPT<\/a>, suggests prioritizing a solid 30 grams of the macro at your first meal of the day. Doing so, she says, will help you naturally eat less the rest<\/a> of the day. \u201cProtein is the most satiating macronutrient. It takes more energy to digest, meaning it will leave you feeling fuller for longer,\u201d she explains. Ensuring you hit your protein counts at lunch and dinner can also lead you to end the day in a calorie deficit, thereby helping you to get leaner by summer.<\/p>\n\n\n\n

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\n\t\t\t\t\t\t\t168 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Core Strength<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tlow FODMAP protein powder that helps build lean muscle\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$40<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n

2. Bulk Up Your Plate<\/h2>\n\n\n

When it comes to getting a summer body, most of us think we need to subtract items from our plates. But Gabrielle Kishner, MS, RD, CDN, founder of Nutrition By Gabrielle<\/a> in NYC, rewrites that dated script by inviting you to see what else you can add to your plate for nutrients and satiety. \u201cFor example, instead of just having grilled chicken with potatoes, add a side salad to fill half your plate with vegetables,\u201d she says. \u201cThis helps keep your energy steady and helps you feel full longer.\u201d<\/p>\n\n\n

Bulking up your meals with extra fiber<\/a> is a great way to support sustainable weight loss\u2014not to mention improve digestion<\/a>, heart health, and other markers of well-being. Kishner reminds us that women should aim for at least 25 grams daily whereas men require 38 grams. \u201cFiber is huge for helping you feel full throughout the day and can be found in foods like fruits, vegetables, nuts, seeds, beans, legumes, and whole grains,\u201d she shares.<\/p>\n\n\n

Tip:<\/strong> To bump up your fiber count and help you slim down for summer with ease, consider adding Flatter Me Fiber GLP-1 Booster<\/a>. It packs a whopping 10 grams of soluble fiber per serving.<\/p>\n\n\n\n

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\n\t\t\t\t\t\t\t2408 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Flatter Me Fiber GLP-1 Booster<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tClinically Backed Prebiotic Fiber formulated to double GLP-1 levels, curb cravings, and promote regularity.\u2020\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$30<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n

3. Eat regularly throughout the day<\/h2>\n\n\n

Kishner emphasizes the importance of keeping regular mealtimes. \u201cIf you go too long without eating, you may feel extra hungry later,\u201d she warns. \u201cThis can lead to eating very quickly or craving lots of sweets and carbs.\u201d She advises going no longer than 4 to 6 hours without having something in your stomach, as well as leaning on balanced snacks in between your meals to tide you over. \u201cWhen you snack, try to pair two food groups together, like fruit with peanut butter, yogurt with berries, or whole grain chips with guacamole,\u201d she shares. \u201cThis helps keep your blood sugar steady and keeps you full longer.\u201d<\/p>\n\n\n

4. Lift heavy<\/h2>\n\n\n

Shifting your diet can help you drop weight, but resistance training is key to changing your body composition and helping you feel confident showing more skin in the summer. However, Langhough says that most women underestimate how much they can lift\u2014and thus their progress stalls out. \u201cThree-pound dumbbells aren’t going to change your body. If you can easily do 15 reps, the weight is too light,\u201d she says. Instead, she says you should aim for a weight range in which you can do 6 to 10 reps. It should be doable but challenging. \u201cThis triggers more muscle growth and more fat oxidation than light weights used for high reps.\u201d<\/p>\n\n\n

And to put a pervasive myth to rest: Lifting heavy won\u2019t make you bulky. On the contrary, Langhough says it\u2019ll lead to tighter, leaner, and more defined muscles.<\/p>\n\n\n\n

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Related Stories<\/div>\n\t\n
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The 20-minute Workout: How Cutting Time and Increasing Efficiency May Yield Better Results<\/div>\n<\/div>\n<\/a><\/article>\n<\/div>\n\n\n

5. Chase progressive overload<\/h2>\n\n\n

Many people regard soreness as an indicator that you\u2019ve had a good workout. However, Langhough says that this more likely signals that you did something new rather than something effective. To continue making progress on your summer body goals, you\u2019ll need to progressively overload your strength training sessions.<\/p>\n\n\n

\u201cProgressive overload\u2014the concept of adding 2 to 5 pounds, one extra rep, or one extra set\u2014is the single biggest predictor of body composition change,\u201d says Langhough. Up the ante week after week to continuously challenge yourself and stimulate muscle growth. \u201cIf the numbers aren’t improving, neither is your progress,\u201d she says.<\/p>\n\n\n

6. Increase Your Step Count<\/h2>\n\n\n

ICYMI, walking for weight loss<\/a> might be the most underrated hack there is to leaning out. To get your body summer-ready, Langhough suggests upping your step count by 2,500 to 5,000 steps per day. While there\u2019s no wrong time for a hot girl walk, one of the best opportunities to take one is right after eating. \u201cA 10-minute walk after meals can lower blood sugar spikes by up to 30 percent,\u201d says Langhough. \u201cPost-meal walks support weight loss<\/a> because they pull glucose into your muscles instead of storing it as fat and improve insulin sensitivity.\u201d She says that a 10-minute walk equates to about 1,500 to 2,000 steps: a pretty solid dent in your daily quota that barely feels like exercise.<\/p>\n\n\n

7. Treat Sleep Like a Fat-Loss Tool<\/h2>\n\n\n

A good night\u2019s rest is more influential in the summer body equation than you probably think. \u201cPoor sleep<\/a> will make weight loss and body composition changes even more difficult,\u201d says Langhough. That\u2019s because inadequate rest messes with your hunger hormones: It spikes ghrelin (which makes you hungry) and crashes leptin (which signals fullness), thereby triggering cravings and leading to overeating.<\/p>\n\n\n

Aim to get 7 to 9 hours of shuteye nightly. \u201cSupplements such as magnesium glycinate before bed<\/a>, a cool dark room, and consistent sleep and wake times will do more for your waistline by summer than another spin class,\u201d says Langhough. \u201cSleep is the most underrated weight-loss intervention that we take for granted.\u201d<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Summer is soon upon us, and some of us might be rethinking our routines so we can throw on last year\u2019s bikini without having a full-blown meltdown. If you feel like your diet and workout routine isn\u2019t fully dialed in, there\u2019s no better time than today to start making progress. Before you shudder at the […]<\/p>\n","protected":false},"author":33,"featured_media":45004,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[252,878,22916,863,164],"coauthors":[21958],"class_list":["post-44997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-clean-eating","tag-fiber","tag-glp-1","tag-healthy-habits","tag-self-care"],"acf":[],"yoast_head":"\n7 Tips to Lean Out by Summer\u2014No Restriction Required | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Want to know how to get a summer body you're confident in? 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