#_1_#Title:::Get The Summer Shred#_1_#Details:::

Forget the fads, the juice cleanses, and the “magic” weight loss hacks. If you’re serious about shredding fat for summer, it’s time to go with what actually works — backed by real science. These 7 fat loss tactics are simple, proven, and don’t require you to suffer through endless cardio or live off boiled chicken.

### 1. Create a Sustainable Calorie Deficit

You can’t out-train a bad diet. The number one rule of fat loss: burn more calories than you consume. But here’s the catch — don’t go too low.

Aim for:

- A 300–500 calorie deficit per day

- Enough food to feel fueled, not starved

- Tracking apps like MyFitnessPal to stay accountable

Too much restriction = burnout. Keep it moderate.

### 2. Prioritize Protein Every Day

Protein helps you:

- Preserve lean muscle while losing fat

- Stay fuller for longer

- Boost metabolism via the thermic effect of food

Goal: 0.7–1g of protein per pound of body weight Great sources: lean meats, eggs, Greek yogurt, whey protein, tofu

### 3. Lift Weights at Least 3x a Week

Strength training isn’t just for muscle gain — it’s essential for fat loss too. Lifting boosts metabolism, shapes your body, and keeps fat off long-term.

Focus on:

- Compound movements (squats, presses, rows)

- Progressive overload (increasing resistance over time)

- Short, efficient sessions (30–45 mins)

### 4. Use HIIT Strategically

High-Intensity Interval Training burns a lot of calories in a short time and continues burning after your workout ends. Think of it as the fat loss booster.

Try:

- 20-minute sprint intervals (30s on, 90s off)

- Bodyweight circuits

- Jump rope, bike sprints, or rowing

Limit to 2–3x per week to avoid burnout.

### 5. Get 7–9 Hours of Sleep

Poor sleep disrupts hormones (like cortisol and ghrelin) that control hunger and fat storage. No matter how “clean” you eat, if you’re sleep-deprived, fat loss slows.

Sleep tips:

- Keep a regular bedtime

- Avoid screens 1 hour before bed

- Use blackout curtains or a sleep mask

### 6. Walk More Than You Think You Need To

Walking is massively underrated for fat loss. It’s low stress, low impact, and can be done anywhere.

Goal: 8,000–12,000 steps/day

- Morning walks, lunch strolls, post-dinner movement

- Listen to a podcast and make it enjoyable

### 7. Track Progress Without Obsessing

Weight isn’t everything. Use a combo of:

- Weekly photos

- Waist measurements

- Energy, sleep, and strength markers

The scale lies. Consistency tells the truth.