5 Tips to Improve Your Body Composition by Summer

Can you believe it? We are less than 7 weeks away from the official start of summer! For many of us, though, the weather is already heating up — and that means pool parties, beach days, and weekends spent soaking up the sun are just around the corner.

If you’re feeling like you’re still carrying a little extra “winter fluff,” now is the time to take action. Don’t let those heavy layers turn into heavy regrets. With a focused plan and a little consistency, you can still make noticeable changes to your body composition before summer fun is in full swing.

Here are 5 tips to help you tighten up, feel confident, and enjoy your best summer yet:

1. Prioritize Protein at Every Meal

Protein isn’t just for bodybuilders — it’s essential for preserving lean muscle while shedding body fat. Aim to include a source of protein with every meal and snack. Not only does it help you stay full and satisfied, but it also supports a faster metabolism and better recovery from workouts.

Goal: Shoot for at least 0.8 to 1 gram of protein per pound of body weight per day.

2. Strength Train 3-4 Times Per Week

Cardio is great for heart health, but strength training is key when it comes to reshaping your body. Building lean muscle not only improves how you look, it also helps you burn more calories at rest. Focus on total-body workouts that hit the major muscle groups — think squats, lunges, deadlifts, pushups, and rows.

Tip: Combine heavier lifting days with lighter circuit-style sessions for maximum fat-burning effect.

3. Control Your Calories Without Starving

Extreme dieting can backfire fast. Instead of crash-cutting, focus on eating slightly fewer calories than you burn, while prioritizing nutrient-dense foods. Think lean meats, fruits, vegetables, whole grains, and healthy fats. A small, consistent calorie deficit will lead to sustainable fat loss — without wrecking your energy or muscle mass.

Pro Move: Track your food intake for a week to identify where you can tighten things up without feeling deprived.

4. Stay Consistent with Daily Movement

Outside of structured workouts, it’s important to stay active throughout the day. Increasing your non-exercise activity — things like walking, yard work, or even playing with your kids — can dramatically boost your daily calorie burn.

Challenge: Aim for at least 8,000 to 10,000 steps a day between now and summer!

5. Dial in Your Sleep and Hydration

Poor sleep and dehydration are two of the biggest (and most overlooked) obstacles to fat loss and better body composition. Inadequate sleep can increase cravings, slow down recovery, and mess with your hormones. Similarly, dehydration can make you feel sluggish and more likely to overeat.

Target:

• 7–9 hours of quality sleep each night

• At least half your body weight in ounces of water daily

Final Thoughts

You still have time — but you need to start now. By dialing in your nutrition, training smart, moving daily, and recovering well, you can make real changes over the next several weeks. Don’t drag your winter fluff into your summer fun. Take control today and show up this season feeling your absolute best!