Body fat is the adipose tissue that our body stores as an energy reserve. It performs vital functions such as protecting organs, providing thermal insulation, and serving as fuel in times of caloric deficit. However, when it accumulates in excess —especially visceral fat, which surrounds internal organs— it increases the risk of cardiovascular diseases, insulin resistance, and metabolic problems. During summer, between celebrations, trips, eating out, and an increase in sugary or alcoholic drinks, it is common for the scale to show a few extra kilos.
At SIA Academy, the strategy to lose that fat is not based on “miracle diets” or extreme training, but on a comprehensive, progressive, and sustainable approach. As Cristóbal, nutritionist at SIA Academy, says: “It’s not about punishing the body after summer, but about restoring its balance in an intelligent and healthy way.”
Below, we present the five most effective keys to eliminate the fat accumulated during summer and get back to your best version.
Table of contents
1. Adjust your diet to a controlled caloric deficit
Fat loss occurs when your body burns more energy than it consumes. This does not mean eating much less, but rather adapting your diet to reduce calories without compromising essential nutrients.
At SIA Academy, a personalized plan is designed based on your energy expenditure and lifestyle, prioritizing fresh foods, lean proteins, healthy fats, and quality carbohydrates.
Cristóbal explains: “A poorly designed caloric deficit can lead you to lose muscle mass, which slows down metabolism. The goal is to lose fat, not strength or energy.”
Examples of simple adjustments: reducing added sugars, moderating portions of pasta and bread, and increasing vegetables and legumes.
2. Train with a combination of strength and cardio
Although cardio helps increase caloric expenditure, strength training is key to maintaining and increasing muscle mass, which raises basal metabolism.
At SIA Academy, programs combine progressive strength sessions with high-intensity interval training (HIIT) or moderate cardio sessions, depending on the student’s level and goals.
The recommendation is to train strength at least 3 times a week and perform 2–3 sessions of cardiovascular activity. This not only speeds up fat burning but also improves endurance, posture, and joint health.
3. Regulate your schedules and sleep quality
Rest directly influences fat loss. Sleeping too little or irregularly affects hormones like leptin and ghrelin, which control appetite, and raises cortisol, which favors abdominal fat accumulation.
At SIA Academy, a nighttime routine is suggested: avoid screens at least 30 minutes before sleeping, keep the bedroom cool and dark, and aim for 7–9 hours of continuous sleep.
A well-rested body manages hunger better, maintains optimal training performance, and improves recovery.
4. Stay hydrated and limit alcohol
Water is essential to optimize fat burning and maintain physical performance. Being well hydrated improves metabolic function, digestion, and toxin elimination.
Alcohol, on the other hand, provides empty calories, dehydrates, and alters fat metabolism, as the liver prioritizes its elimination over lipid oxidation.
A practical tip from SIA Academy is to always carry a reusable bottle and set reminders to drink water, especially if you train or spend time in warm climates.
5. Monitor your fat loss progress and adjust the plan
Fat loss is not linear. There will be weeks with more and less progress. Therefore, measuring, evaluating, and adjusting is essential.
At SIA Academy, periodic body composition assessments, progress photos, and workout logs are used to ensure the plan remains effective.
Small changes in diet, training intensity, or recovery can make the difference when progress stalls.
The key is consistency, avoiding drastic changes that cause frustration or abandonment.
Losing the fat gained in summer is not about rushing, but about strategy. A balanced plan that includes controlled caloric deficit, strength and cardio training, adequate rest, hydration, and constant monitoring will guarantee lasting results.
As Cristóbal sums it up: “The best transformation is not the one that happens in two weeks, but the one that changes your habits forever.”
At SIA Academy, the goal is not just for you to regain your best form after summer, but to maintain it all year round, with a healthy, strong, and functional body.
