How to lose weight for the summer without spending money, without ruining your health, without lowering your metabolism, and getting fit without getting too stressed? I’ll explain it to you in ten moves , summarizing those that are really effective and safe for health with some to be strongly avoided, without being fooled by the advertisements, now also on facebook, of infallible programs and magic pills that can make you lose weight quickly, detoxes and diets flashes that may cause you to lose weight in a week, but will lead you to regain it within the next or the next.
Sometimes I think that to understand how to achieve your goals, you need to have at least some fundamental points clear.Without these, the risk of listening to too many bells, relying on incompetent people, wasting time is high. In short, I hope that these points will help you to clarify, avoid scams especially on the internet, achieve appreciable results with a healthy body.

SLIMMING FOR THE SUMMER IN 10 STEPS
1) Doing an activity:I know, the first item in your opinion was to be dietary. But no. Because eight out of ten people who read this point will already tend to snub it and this means starting badly and not having understood that physical activity is ESSENTIAL to lose weight. Which does not mean: running around for hours. But choosing an activity that involves us, helps us to spend more calories, helps us to remodel ourselves in some cases in a substantial way. Among the activities I recommend: a dance course, gym activities such as weights, crossfit, stirfit (free body exercises with natural loads, a new discipline), swimming. Let’s say you don’t have time to do any of these things: walk briskly every day from now until summer for at least two hours a day, non-stop.Read here where I explain how to walk to lose weight.
2) Don’t eat too little: Avoid all 1000 or 1200 calorie diets, which often go below your basal metabolic rate. The ideal is to reduce your daily calorie expenditure by 15/20 percent. How to calculate it? Go here. Then avoid planning the loss of a kilo a week, but take the calculator and subtract 15 or at most 20 percent of the calories from the result of the total daily energy requirement.
3) Prefer fruit as your only source of simple sugars:let’s make sure that only 50 calories a day will be dedicated to a sweet tear other than fruit. 50 calories is a cube or two of chocolate or a cookie or low-fat yogurt. The rest of the time you can use foods such as sugar-free juices, fresh fruit (2-3 pieces per day), fruit compote or sugar-free jam instead.
4) Eat carbohydrates intelligently: instead of making yourself a plate of pasta or rice for lunch, try to “spread” the carbohydrates throughout the day. This means eating less of them for lunch, for example only 60 grams (with vegetables and a small protein-based second course), but also eating them for breakfast (two slices of toasted wholemeal bread  or 3-4 tablespoons of oats) and dinner (a small sandwich or better still potatoes, up to 200 gr).
5) Alternate carbohydrates: not just pasta or rice for the first course. Twice a week replace the portion of pasta or rice with an equal portion of only legumes of your choice. Remember to soak them, strictly, before cooking, and to cook them with fennel seeds to avoid gastrointestinal problems. Throw in the cooking water, passing the legumes in a pan with a drizzle of oil and spices.
6) Eat a little more protein: fish in particular, but also meat, eggs, low-fat and aged cheeses, legumes. A small portion of cheese for lunch or an egg and a portion of at least 150 grams of protein at dinner, or Greek yogurt-based snacks, can help us stay fitter and more satiated.