Summer is approaching, and with it comes the desire to feel confident and fit in our favorite warm-weather attire. Fortunately, achieving that summer body doesn’t have to involve extreme measures or crash diets, which will ultimately do more harm than good. In fact, a few simple dietary changes can do wonders for your weight loss goals.

According to certified personal trainer, running coach, yoga teacher, and endurance sports nutrition coach Alanna Kate Derrick, making small yet impactful changes to your diet can pave the way for significant results. Here are four simple adjustments she recommends:

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1. Swap Sugary Beverages for Infused Waters and Unsweetened Seltzers

Derrick suggests starting by replacing sugary beverages like sodas and juices with healthier alternatives. Unfortunately, many of your favorite beverages are likely packed with sugar, which could be detrimental to your health for several reasons. “Those liquid calories add up crazy fast and don’t provide any valuable nutrients,” she explains. Instead, opt for infused waters or unsweetened seltzers. “Hydrating with something like lemon-cucumber or strawberry-mint water can be a refreshing calorie-free thirst quencher,” she adds. Yum!

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2. Choose Fiber-Rich Whole Foods Over Refined Carbs and Processed Snacks

In addition to your beverage choices, there are tons of healthy swaps you can make at mealtime. Trading out refined carbs and processed snacks with fiber-rich whole foods is another key recommendation from Derrick. “Swapping potato chips for a handful of mixed nuts, replacing white bread with nutrient-dense whole grains, and keeping chopped veggies on hand for dipping into hummus or guac can make a significant difference,” she says. The added fiber helps you feel fuller for longer on fewer calories.

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3. Prioritize Lean Proteins

Derrick also emphasizes the importance of incorporating lean protein into your meals to optimize metabolism and preserve lean muscle mass. “Skimping on protein can leave you feeling hungrier sooner after eating,” she cautions. Including quality protein sources like grilled chicken breast, fatty fish, tofu, or lentils in your meals can help you stay satisfied. However, she advises being mindful of portion sizes to avoid overconsumption.

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4. Spice Things Up with Metabolism-Boosting Herbs and Spices

Finally, Derrick recommends incorporating herbs and spices with thermogenic properties into your meals to give your metabolism a little extra kick. “Spices like cayenne, turmeric, ginger, or cinnamon add tons of flavor for virtually no calories and may even help curb sugar cravings,” she explains. Whether sprinkling seasoning on avocado toast or adding crushed red pepper to veggie stir-fries, these flavorful additions can enhance both taste and metabolism.

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Bottom line

In conclusion, Derrick stresses the simplicity and sustainability of these dietary changes. “The beautiful thing about these simple diet upgrades is that they’re easy to incorporate into any lifestyle, sustainable long-term, and can be combined with other physical activity to boost overall results,” she says. By focusing on real, unprocessed foods, staying properly hydrated, and fueling your body with nutritious options, you can achieve your summer body goals without extreme measures or deprivation.

All in all, Derrick advocates for small, consistent steps that lead to significant results over time. “Make a few easy diet adjustments, revisit your exercise routine if needed, be patient and consistent, and I promise that confidence-boosting summer body will be yours for the taking!” she concludes.