It’s that time of year again where coaches, apps, and programs are all pushing the same thing: the summer shred. While this concept can be light-hearted and fun to some, it can also be triggering and misleading for many.
Don’t get me wrong, there is nothing wrong with wanting to lose a few pounds or “tighten up” for the summer time. Many of us are wearing less clothing and just desire to feel more comfortable in our bodies. The problem with this mantra is forcing yourself to “get bikini ready” as if your body is not worthy of that right now. If the goal is to increase body positivity and encourage women of all ages to love their body, this notion of summer readiness cannot be a selling point for health and wellness any longer.
With that said, there are a few things to consider before starting that summer shred:
#1: Your summer shred timeline
The reality is that getting shredded takes an enormous amount of time, energy, and effort. You have to identify how long you are able to commit to a calorie deficit and lifestyle changes in order to reach your goal. You have to set realistic expectations for progress. Generally speaking, a healthy pace typically equates to about 0.5 to 2 pounds of body fat loss per week. You can use that to estimate how many weeks you will need to stick to protocols based on your goal for the total number of pounds lost.
Once you have a clear timeline mapped out, you also have to consider how much time you are going to budget for meal prep, groceries, and time spent in the gym. Your workouts and nutrition are another part of the equation that must be factored into the timeline. For some, it might be easier than others. This can vary, but it is also important to have set expectations for yourself so that you set yourself up for success to the best of your ability.
#2: Your starting point
Along with the timeline, your starting point for a calorie deficit matters. How long have you been in a surplus/maintenance before wanting to cut? When was the last time you were in a deficit? How long did that last? All these variables must be taken into account before throwing your body back in a deficit if you want sustainable results.
If your body is not in a balanced state, your fat loss journey might not be as easy or successful as you had hoped. This can be discouraging, which is why it is helpful to understand ahead of time what your starting point will be.
#3: Your mindset
If you go to extreme lengths to for your summer shred, it could be difficult to create balance once your weight loss goal is achieved. The journey to a summer body should not be so restrictive that it destroys your mindset in the process. A weight loss journey can be a very vulnerable experience. If your protocols are too extreme, is it really worth it? You can lose all the weight in the world, but when the feelings about your body image are not healed along the way, what good does being shredded do for you?
When you are hoping to lose a few pounds for summer, it is totally normal to feel that way. When the focus is solely based on looks, it can make it hard to notice progress in other areas. This includes your mindset and the relationship to your body and the protocols you are putting it through. In order to be your best, healthiest self, your state of mind cannot be ignored.
Bonus #4: Your support system
Most important of all – rely on a support system. Have people around you to guide you and encourage you. Because your motivation will fail you at some point. The discipline and community that you build along the way will be the thing that helps you achieve your goal. It is helpful to share your realistic goals and expectations with those around you so that they can remind you of your timeline when you feel like progress is stalling.
This could be an opportunity to work with a coach or a trainer, create a women’s walking group, or try out that new group fitness class that you have been scoping out. No matter how you do it, having other like-minded people around you chasing a similar goal will absolutely enhance your chances of success.
At the end of the day, fat loss / weight loss is challenging. Even in the right environment with the best conditions possible, it can still be a daunting process. Your best chance at success is to set the expectations and goals as realistic as possible. Identify your starting point so that you can have a clear vision for what to expect. Get your mindset right by focusing on healthy habits you build along the way while trying to maintain a calorie deficit to lose some weight.
If necessary, work with someone who can help you get from point A to point B in the most healthy and sustainable way possible. Be patient. Stay consistent. Summer is coming no matter what so you might as well be confident and ready to go with your mindset and expectations well prioritized!