What to avoid when trying to “burn fat” for a quick summer shape-up

With summer in full swing, many of us find ourselves yearning to look our best and shed those extra kilos accumulated over the year. However, in our quest for quick results, we often stumble upon misleading information and fall into the trap of ineffective or even harmful practices.

There are many misconceptions that should be avoided when aiming to burn fat and get in shape, so let’s debunk these myths and focus on science-backed strategies for a healthy and sustainable transformation.


One of the biggest mistakes people make when attempting to burn fat quickly is resorting to fat-burning supplements or pills. These products promise miraculous results. Most of them claim a boost of your metabolic rate which increases the amount of daily calories burnt. Others will put forward the enhancement of fat oxidation which means that your body will use fat as the primary source of fuel. However, they often lack scientific evidence to support their claims and when there are some, they are mostly industry-funded. Moreover, some fat burners may have adverse side effects, potentially posing risks to your health. Instead, prioritise a well-rounded approach that focuses on balanced nutrition, regular exercise, and proper rest.


Exercising in the scorching summer heat might seem like an effective way to sweat out excess weight. However, it’s important to be cautious. Sweating primarily leads to water loss, which can be quickly replenished by drinking. This means that the weight you lose during a sweaty workout is mostly water weight, not fat. Furthermore, subjecting yourself to intense exercise in extreme heat can put you at risk of hypohydration and other heat-related illnesses. Opt for exercising in cooler parts of the day (early morning or late evening), hydrate adequately, and listen to your body’s cues to avoid any potential dangers.


Another misguided approach to fat loss is drastically reducing your food intake or skipping meals altogether. While it may seem logical that eating less leads to weight loss, this approach often backfires. Severe calorie restriction over time can result in a significant drop in energy levels, leaving you feeling lethargic and fatigued. In hot summer months, with higher temperatures, this can be particularly dangerous.

On top of this, you may lose some muscle because of not exercising enough or eating less protein. Instead, focus on creating a balanced eating plan that includes nutrient-dense foods, lean proteins, whole grains, and plenty of fruits and vegetables. This will provide the necessary fuel to sustain your workouts and overall well-being.

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The internet is flooded with trendy diets promising quick weight loss, whether it’s eliminating entire food groups, relying solely on liquids, or following extremely low-calorie plans. While these diets may lead to rapid initial weight loss, they are often unsustainable in the long run and can negatively impact your metabolism and overall health.

Moreover, you should remember that even if a specific diet plan worked for someone it may not work for you, everyone is different. If you are looking for tailored advice, you should refer to a professional to guide you to the best-suited diet that will support your workouts and overall well-being.

When it comes to burning fat and achieving a desirable physique, there are no shortcuts or magical solutions. Instead of falling for gimmicks, it’s crucial to adopt a science-based approach that focuses on sustainable practices.

By avoiding fat burners, refraining from exercising excessively in heat, and steering clear of starvation diets, you can safeguard your health while making progress towards your goals. Remember, true transformation takes time, consistency, and a holistic approach that encompasses nutrition, exercise, and self-care. Embrace the journey, stay committed, and enjoy the process of becoming the best version of yourself.

Tristan Boetti is a sports nutritionist. Through his company Performance & Bien-Être Monaco, he works with professional athletes as well as recreationally active individuals to help them achieve their goals through customised nutrition plans and expert advice.


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Main photo credit: Gabin Vallet, Unsplash