Summer is a season that can inspire you to do anything: climbing the mountains, going on an adventurous trip, dancing on the beach or watching the sunrise with a stranger.

But the first thing that summer inspires the most: preparing for beach season by getting in shape so you can look good in shorts or a tank top.

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Go on a diet

“The first thing I do to prepare for the summer beach season is to go on a diet,” Darya Turakbi, 23, a student at the University of Illinois at Chicago, said. “I don’t want my extra fat spilling out of my bikinis.”

She feels more confident when she goes on some diets before showing up at the beach.

“The bad thing is that you have to go on a diet before one or two months because if you lose weight fast, you’ll gain it even faster,” Turakbi said.

Dr. Anna Marie Frank, an associate professor of physical education at DePaul, suggests losing weight gradually.

“One to two pounds per week, but one pound per week is just fine,” Frank said.

Anything quicker than that couldn’t be maintained for a long period of time.

Turakbi thinks that the main component of weight loss is diet.

“I don’t like sports,” Turakbi said. “(Going on a) diet is just fine for me.”

However, the diet shouldn’t include starvation.

“The human body doesn’t tolerate starvation,” Frank said. “It will result in a slower metabolism, which is the opposite of what you want for weight loss.”
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How much to eat

Doctors recommend eating small portions of nutritious food several times a day.

“Stop thinking about eating three meals a day Š—ê eat for the health of it,” Frank said. “Learn as much as you can about food and make healthy choices.”

Tristan Spencer, 26, acreative consultant in Chicago, has kept the same weight for 12 years.

“I eat fantastically well,” Spencer said. “I personally try to avoid cardio because I want to bulk up.”

As for staying slim, Spencer continues eating very well and drinks water instead of anything else and maintains an active lifestyle every day.

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What to eat

People who are focusing on weight loss should primarily eat fruit, vegetables and protein. Dr. Frank says that starch is fine as long as you keep the portion size small.

“We tend to think of starches as healthy, so we overeat them and it is all broken down into sugar,” Frank said. “Veggies will fill you up and provide few calories for the abundance of nutrients they have.”

Spencer eats a large amount of fruits and vegetables, plain fat-free yogurt, granola, egg whites, fish, rice, nuts, and whole grain pasta (or veggie pasta).

“If I drink milk, it’s skim. If I eat cheese, it’s feta,” Spencer said.

Spencer considers water as a key component when it comes to hunger, energy and digestion.

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What to avoid

As for food that should be avoided when losing weight, Spencer has his own preferences.

“The less processed it is, the better it is going to be, so I will not choose things with tons of preservatives or additives, or more unnatural ingredients than what it is supposed to be,” Spencer said.

Doctors recommend people avoid drinking soft drinks when they are on a weight loss

program as well as eating breaded and fried foods.

“Alcohol is a sure way to gain weight, which is very hard to avoid during the summer,” Frank said. “Smoothies contain a lot of sugar. I would avoid them unless you make your own from fruit and plain yogurt.”

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Exercising

Like Turakbi, Jasmine Wheeler, 20, an alumnus of Roosevelt University, also prepares herself to look good for summer. However, unlike Turakbi, Wheeler spends her time at the gym.

“For the past month, I have been working out at least three times a week; I run at least two miles per day,” Wheeler said.

Dr. Frank admits that “What exercise is the best to lose weight?” is a trick question. However, she suggests that the best exercise is any exercise you enjoy.

“If you like to ride a bike, do it. If you like to play basketball, do it. The key is to be active,” Frank said.

Also, she suggests asking yourself the night before, “When and what am I going to do for exercise tomorrow?”

Spencer also thinks that being active is the best way to keep yourself in a good shape.

“I walk rather than drive, cycle rather than walk, and do calf raises while waiting for the L,” Spencer said.
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Be healthy

Enjoy your summer by being active, losing weight and staying healthy. Doctors, trainers and health experts claim that when you are in a healthy weight, you have more energy and can do all the things you want to do.

“Being at a healthy weight is a wonderful feeling,” Frank said. “Whoever you are, be healthy.”