Summer is just around the corner, and with it comes the perennial quest to achieve that elusive “bikini body.”  Every year, women and men of all ages and sizes set out to lose weight, tone up, and get in shape so they can feel confident and beautiful at the beach or pool.

Unfortunately, many people go about trying to achieve their summer body in all the wrong ways. They crash diet, obsess over the scale and punish themselves with grueling workouts. As a result, they end up feeling miserable, and deprived, and often end up gaining back any weight they may have lost.

So, if you’re looking to burn fat and get in shape for summer without hating your life in the process, here are the most useful tips that will help you do just that:

Include The Right Supplements

While a healthy diet and exercise are key to weight loss, including the right supplements can also be helpful. You have probably read about the benefits of green tea, which is rich in antioxidants and has been shown to boost metabolism. Another great option is to include L-carnitine in your pre-workout routine. L-carnitine is an amino acid that helps the body burn fat for energy, and research shows it can help improve weight loss. While you can find L-carnitine in meats and other animal-based foods, supplementation is often necessary to reach optimal levels. Caffeine is another supplement that can help with weight loss by boosting metabolism, reducing appetite, and increasing fat burning.

For more convenient options, you can also find weight loss supplements that contain a combination of these and other ingredients. PhenQ is a popular scientifically backed-up weight loss supplement that contains all the ingredients you need to support your weight loss goals. Just be sure to always buy supplements from a reputable source and never exceed the recommended dosage. If you are not sure if a supplement is right for you, always consult your doctor or dietitian first.

Cut Out Processed Foods and Eat More Whole Foods

If you want to lose weight and improve your overall health, cutting out processed foods is a great place to start. Processed foods are loaded with unhealthy ingredients like added sugar, refined flour, and unhealthy fats. They’re also low in nutrients and fiber, which can leave you feeling hungry and unsatisfied.

On the other hand, whole foods are nutrient-rich and satisfying. They offer an abundance of vitamins, minerals, antioxidants, and phytochemicals that promote health and help reduce the risk of disease. What’s more, eating plenty of whole foods will help keep you feeling full so you’re less likely to overeat or make poor food choices later on.

Incorporate More Protein Into Your Diet

If you want to lose weight and build muscle, incorporating more protein into your diet is a must. Protein is essential for building and maintaining muscle mass, and it can also help promote weight loss by boosting metabolism and reducing appetite.

To make sure you’re getting enough protein, aim to eat about 0.7–0.9 grams per pound of body weight (or 1.6–2 grams per kilogram). Good sources of protein include lean meats, seafood, eggs, legumes, nuts, seeds, and dairy products. However, every person’s protein needs vary, so be sure to speak with a registered dietitian or certified nutritionist to find out how much protein you need each day.

Try Intermittent Fasting

Intermittent fasting is a popular weight loss strategy that involves alternating periods of fasting and eating. There are many different ways to do intermittent fasting, but one of the most common is the 16/8 method, which entails fasting for 16 hours and eating only during an 8-hour window.

Research shows that intermittent fasting can help promote weight loss by reducing calorie intake and increasing metabolism. What’s more, it can also help reduce hunger and minimize cravings, making it easier to stick to a healthy diet. If you’re interested in trying intermittent fasting, be sure to speak with your doctor or dietitian first to make sure it’s right for you. Once you get the green light, start slowly by fasting for 12 hours at first and gradually working your way up to 16 hours.

Workout Less, More Intensely

If you’re working out several times a week but not seeing the results you want, it might be time to switch up your routine. Instead of spending hours at the gym, try working out for a shorter period but at a higher intensity. High-intensity interval training (HIIT) is a great way to burn more calories in less time, and research shows it can help promote weight loss.

To do HIIT, alternate between periods of all-out effort and active recovery. For example, you might sprint for 30 seconds followed by 1 minute of walking or jogging. Repeat this cycle for 20–30 minutes, and be sure to warm up for 5–10 minutes before starting and cool down for 5–10 minutes after you’re done. HIIT can be done with any type of exercise, so feel free to experiment to find what works best for you.

When it comes to weight loss, there is no one-size-fits-all approach. What works for one person might not work for another. However, these five tips are a great place to start if you’re looking to burn fat and get in shape this summer. Remember, consistency is key, so be patient and stick with it, even when you don’t see results right away. Soon enough, you’ll be looking and feeling your best.