The Next 30 Days Can Change Everything.
By Seun Sowemimo, MD, FACS, FASMBS | Bariatric Surgeon and Weight Loss Expert
If you’re looking at the calendar and realizing summer is almost here — don’t panic. It’s not too late to make meaningful changes to your weight, energy, and health before June 1. By combining safe, strategic moves, you can lose weight quickly, protect your muscle mass, and feel more confident heading into the summer season. Here are my top last-minute strategies to maximize weight loss safely and effectively.
1. Split Up Your Workouts
At least three days/week, replace one long workout with two “Double Move” sessions. For example, in the morning, do 15-30 minutes of strength training (like bodyweight squats, push-ups, or resistance bands). Later in the day, add 20-45 minutes of moderate cardio—a brisk walk, bike ride, or dance workout. This keeps your metabolism elevated all day and increases your daily calorie burn without overwhelming your stamina.
2. Master Intermittent Fasting (IF)
One of the fastest ways to mobilize fat loss is intermittent fasting. I recommend a simple 16:8 approach: fast for 16 hours (including overnight) and eat during an 8-hour window, such as noon to 8 p.m. During the fasting period, stick to water, black coffee, or herbal tea. IF can jump-start your metabolism, reduce insulin resistance, and help your body burn stored fat faster and more efficiently. It’s a highly efficient, drug-free, rapid weight loss tool. (Learn more about IF on my YouTube channel.)
3. Shift to a Mostly Plant-Based Plate
Plant-based eating isn’t just trendy—it’s one of the best ways to shed pounds while fueling your body with nutrient-dense foods. Focus on vegetables, fruits, legumes, and plant-based proteins like tofu, tempeh, and lentils. Aim for 70% of your plate to come from plants, leaving room for lean proteins like grilled chicken, turkey, or fish. The fiber from plants also helps you feel full longer, naturally controlling calories. (Dr. Seun’s Weight Loss Plan course teaches you everything you need to know about plant-based eating.)
4. Replace Dinner with a Protein Smoothie (Three Times a Week)
Swap your traditional evening meal for a high-protein smoothie three times per week. Use unsweetened almond milk, a clean protein powder (at least 20g protein per serving), and add fiber boosters like chia seeds or spinach. This easy hack cuts evening calorie intake dramatically while keeping you satisfied and supporting muscle maintenance during weight loss.
5. Hydrate Like It’s Your Job—With Electrolytes
Hydration is your secret weapon for weight loss—so shoot for 64 ounces daily. In addition, add an electrolyte supplement (low in sugar) to one or two bottles of water daily. Electrolytes help regulate appetite, improve energy levels, and support workouts, especially if you’re eating fewer calories. Staying fully hydrated also reduces water retention, helping you look and feel leaner faster.
Small Shifts. Big Wins. Your Summer Body Starts Now.
Summer may be right around the corner, but even small, focused changes can make a big difference. Focus on consistency, listen to your body, and don’t be afraid to get a little aggressive (safely!) to see results.
If you want expert support to maximize your health and weight management, connect with my team at Prime Surgicare to discuss nutrition, surgical weight loss and GLP-1 weight loss medication. Together, let’s achieve your healthiest, most confident summer yet.
Call our friendly weight loss team at 732-761-1740 to learn more.