“How can I get abs in 6 weeks?” “How can I get a bikini body in a month?”

Ever asked yourself this? (or even googled it?)

With summer just around the corner, many individual begin to wonder how they can quickly lose some weight to look good whilst on holiday.

Whilst we don’t promote quick weight loss at an unhealthy rate, these 4 simple changes will be sure to help you reach your goals this summer.

1 – Stop Drinking Alcohol 

Entirely (or atleast drastically reduce it).

It may sound extreme, but the amount of calories in alcohol quickly adds up, making it even harder to lose weight.

The more you drink, the harder you’ll hard to work to get that summer body.

Going out on a social event? Try swapping beer for vodka or gin and diet mixers. This will significantly reduce calories.

2 – Throw in some HIIT (High Intensity Interval Training)

HITT training basically allows us to burn ‘more calories in a shorter time’. For example, you may need to go for a 30 minute steady-paced jog vs 10 minutes of flat our HITT training, to burn the same calories.

What to do here?

Instead of going for a steady jog, replace with sprints instead.

Using the stationary bike works in the same way too. Try 15 seconds max speed, 30 seconds recovery, x10.

If you prefer to do high intensity workouts in a group, why not give one of our bootcamps a try?

3 – Replace Your Usual Drinks With Water

Apart from water being essential for your body to run efficiently and function properly, water is amazing because it contains no calories.

This can’t often be said for most popular beverages – unless you opt for ‘zero calorie’ drinks – which of course still contain sweeteners and chemicals.

The amount of calories you can save by drinking water instead of tea, coffee, juice and fizzy beverages can make a world of a difference.

Have a read of a blog we wrote on the different ways you can consume water, here.

Still want to enjoy your usual fizzy pop? Whilst we really do suggest drinking more water, dropping to calorie free alternatives like Diet Coke and Coke Zero will still help you lose weight.

4 – Sleep More

Sounds about the easiest yet, doesn’t it? But focusing on getting the right amount of sleep can really help with weight loss.

Sleep deprivation or simply the lack of enough sleep can stall fat loss efforts. This is often due to the fact that we generally eat more when we’re tired, and tend to opt for foods higher in calories too.

How many times have you been shattered due to lack of sleep and craved a salad?

‘Sleep deprivation’ doesn’t have to mean a couple hours sleep a night. Studies compared those that get 5.5 hours sleep vs 8.5 hours sleep. Those with an extra 3 hours produced better results.

Give these four tips a try, and see what difference they can make to you over the next few weeks!