As the weather heats up and summer approaches, many people are thinking about how to shed those extra few kilos and feel great when it’s time to hit the beach. If you’re in that boat, you’re not alone. The good news is that losing 5 kilos by summer is doable—but it’s not about starving yourself or jumping on some fad diet that leaves you feeling miserable and hungry all day.
Instead, it’s about making smart, sustainable changes that work.
So, I thought, why not put together a no-nonsense guide to help you lose those 5 kilos and feel stronger, leaner, and more confident before the summer months hit?
Step # 1. Eat Quality Food in a Caloric Deficit
This is the golden rule if you want to lose 5 kilos at any time of the year. You must be in a caloric deficit when it comes to losing weight. That means consuming fewer calories than your body burns. But here’s the catch. Instead of just slashing calories, focus on the quality of what you’re eating. Think lean meats, plenty of vegetables, healthy fats, some fruit, little starches like whole grains and potatoes and zero sugar. It is imperative for success that you avoid the crash-and-burn of processed foods. High-quality meals will keep you full, fuel your workouts, and help avoid unnecessary bloating and inflammation.
Track your food intake for a week or two to see where you stand. Apps can make this process easier, helping you understand how many calories you consume and what adjustments you need. Combine that with a commitment to eating nutrient-dense meals, and you’ll be on the right track to dropping weight sustainably.
A simple sample diet to help you out might look like this:
Breakfast (Option 1)
Protein Pancakes with Berries & Greek Yogurt
- 2-3 protein pancakes (use protein powder, oats, egg whites, and a little baking powder to make the batter)
- ½ cup Greek yogurt (high protein)
- ½ cup mixed berries
- 1 tablespoon almond butter (for healthy fats)
Benefits: High in protein, antioxidants from berries, healthy fats, and keeps you feeling full for longer.
Breakfast (Option 2) Veggie & Egg Scramble with Avocado
- 3 eggs (or 2 eggs + egg whites for extra protein)
- 1 cup spinach, tomatoes, and mushrooms
- ¼ avocado (healthy fats)
- 1 slice whole grain or sourdough toast or gluten-free bread
Benefits: Packed with protein, healthy fats, fibre from veggies, and energy-boosting carbs.
Snack 1 (Option 1)
Cottage Cheese & Apple Slices
- ½ cup cottage cheese
- 1 small apple (sliced)
- Sprinkle of cinnamon
Benefits: A protein-packed snack with fibre from the apple and a bit of sweetness.
Snack 1 (Option 2) Hummus & Veggie Sticks
- 2 tablespoons hummus
- Carrot, cucumber, and Capsicum
Benefits: Healthy fats from hummus and fibre from veggies keep you satisfied and energized.
Lunch (Option 1)
Chicken Salad with Quinoa & Cranberries
- 100-150g grilled chicken breast
- ½ cup cooked quinoa
- 1 tablespoon dried cranberries (unsweetened)
- Mixed greens (spinach, kale, etc.)
- 1 tablespoon olive oil + balsamic vinegar for dressing
Benefits: High protein and fibre, with healthy carbs and fats for sustained energy.
Lunch (Option 2) Turkey Lettuce Wraps with Avocado & Salsa
- 100-150g ground turkey (lean)
- Romaine or iceberg lettuce
- ¼ avocado, sliced
- 2 tablespoons fresh salsa
- 1 Wrap Whole Meal, White or your choice.
Benefits: Lean protein from turkey, healthy fats from avocado, and refreshing salsa for flavour.
Snack 2 (Option 1)
Protein Smoothie
- 1 scoop protein powder (whey or plant-based)
- 1 small banana
- 1 tablespoon peanut butter
- 1 cup almond milk (or any milk of choice)
- 1 tablespoon chia seeds
Benefits: Quick, easy, and packed with protein, healthy fats, and carbs for energy.
Snack 2 (Option 2) Boiled Eggs with Whole Grain Crackers
- 2 hard-boiled eggs
- 4-5 whole grain crackers
Benefits: High-protein, portable snack with complex carbs for a slow energy release.
Dinner (Option 1)
Salmon with Sweet Potato Mash & Steamed Veggies
- 150g baked salmon
- 1 medium sweet potato, mashed with 1 teaspoon olive oil or butter
- Steamed broccoli and carrots
Benefits: Omega-3-rich salmon, nutrient-dense sweet potato, and fibre-packed veggies for a balanced meal.
Dinner (Option 2) Chicken Stir-Fry with Brown Rice
- 150g chicken breast, sliced
- Stir-fried with broccoli, bell peppers, snap peas, and carrots
- ½ cup cooked brown rice
- 1 tablespoon soy sauce (low-sodium) + garlic and ginger for flavor
Benefits: Lean protein, fibre from veggies, and whole grains for a perfect, nutrient-dense dinner.
These are just meal ideas to help you maintain high-quality, low-quantity meals. As I have stated in previous blogs, I believe that nutrition is way more individual than this, and these are just meal ideas. Feel free to add or subtract any macros you believe to suit your requirements better.
Step # 2. Lift Weights
If you’re not already lifting, it’s time to start. Lifting weights helps build lean muscle, which burns more calories even when resting. That means you’re boosting your metabolism by adding more muscle to your frame.
Strength training also helps tone and shape your body as you lose weight, so you won’t just be lighter; you will be more defined, too. Focus on compound movements like squats, deadlifts, and presses. These exercises target multiple muscle groups simultaneously, giving you more bang for your buck.
The aim should be to lift weights 3-4 times a week, hitting all the major muscle groups. Also, don’t worry about getting “bulky,” which is a myth. Instead, you’ll build lean, athletic muscle that looks great and performs even better.
Step # 3. Do Cardio (But Not Just Any Cardio)
Cardio is important for fat loss, but there’s a smart way to go about it. Mix up your movements and time domains instead of sticking to the same old routine. This keeps your body guessing and prevents you from hitting a plateau.
Vary between high-intensity interval training (HIIT), where you push yourself hard for short bursts followed by rest, and longer, steady-state cardio sessions like cycling or jogging. HIIT is great for maximising fat loss in a short amount of time, while steady-state cardio helps improve your endurance.
The key is combining different cardio styles to keep your body adapting and burning fat efficiently. If you get really savvy, you can combine lifting weights and strength training with your intervals or steady-state cardio and kill two birds with one stone.
4. Cut Out Sugar, Alcohol, and Processed Foods
I’ve already mentioned this in the first step, but this is where many people get stuck. It’s easy to undo all the hard work you put in the gym and the kitchen by indulging in sugary snacks, alcohol, and highly processed foods. These foods are typically loaded with empty calories that don’t fill you up and make it harder to stay in a caloric deficit.
Eliminating or reducing these foods can make a huge difference in fat loss. If you find this tough, start small, cutting back on one thing at a time. Maybe swap out soda for sparkling water or limit your alcohol intake to weekends only. These small changes add up and make a big impact over time.
The real key to success is to keep your focus on the process. Eating right, lifting, doing cardio, and making smart choices. The number on the scale is only one part of the story. As you get stronger and leaner, you’ll notice changes in how your clothes fit, how you feel daily, and how much energy you have.
Remember, there’s no magic pill or secret sauce. Just good old-fashioned hard work and discipline. Stick with it, and by the time summer rolls around, you’ll be looking and feeling your best. Ideally, as much as you read this now leading into summer, these become strips that are part of your everyday lifestyle, and you hold onto them not just for the summer but into the next season and beyond.
Ready to make this your healthiest summer yet? Follow these steps and watch the transformation unfold. Get up, Get ready, and let’s BECOME EXTRA-ORDINARY.