I wanted to post this for those who messaged me how they should get into shape for summer and what diet they should use. This can change the way you think about exercise and diet:

The first thing to understand is that there is no quick fix in losing weight and if it were easy, then everyone would be in great shape and be healthy! This isn’t the case at all and it comes to who is dedicated and motivated to want to change and become a better you. Remember that results come with time so don’t get frustrated because it will only lead to a setback of your goals.

I first of all want to say that I hate the word "diet" because so many people have a misconception of this definition. I think that changing your lifestyle by incorporating a regular exercise and weight program and watching what types of foods you consume will prevent a yo-yo effect in weight. Remember that when you do this your metabolism slows down and your stomach fills with a hormone called ghrelin that lines your stomach cavity. This is a hormone that stimulates hunger. When you skip meals the levels of this hormone increases. Then to satisfy your hunger, you have to eat more! Not only does to increase your daily caloric intake but I’m sure it won’t be an apple or grilled chicken breast you eat to satisfy your craving. It is harder to lose fat the more you crash diet because of the loss in muscle mass. Every time you crash diet, your metabolism slows down. The more muscle you have the more calories you will burn throughout the day. So deteriorating your muscle mass by vastly limiting your caloric intake isn't the answer to weight loss.

Not only is this horrible for your long-term goals, but also dangerous to your health. People who "diet" like this will only be left with and increase the risk of heart problems and a harder time in losing weight in the long run.
To prevent hunger pains, eat every 3 hours with foods filled with fiber, protein, and complex carbs. This not only reduces hunger pains but also leads to weight loss and a faster metabolism! Plus you are always satisfied and will see results in as little as 2 weeks.

Your portion of food is also a VERY important factor in weight loss. So watch your serving sizes!

I hope this helps those who had questions...I think that this is the best way to achieve your goals.

Remember that this is a lifestyle change and you can’t just "diet" right before summer for results!

Best of luck,
Bo