Summer has finally arrived, and it is time to reunite with friends, vacation, and go swimming to beat the heat. Often, dusting off the old swimsuit turns into remembrance of those New Year's Resolutions that did not make the trip back to classes. What is one to do to get swimsuit-ready again? Enter the dozens of diet plans, weight loss companies, and magic supplements that offer to get you that bikini-ready body ASAP. Anything short of starving one's self will help melt those pounds quickly, right? "Experts" tell you all you need is a body wrap, to eliminate carbs, fat, or gluten, or to only eat raw foods, smoothies, "whole" foods, or natural foods. How many calories does one really need anyway?

To start, analyze whether or not you really need to lose weight. You may just need to be eating a balance that maintains your current weight. Your BMI (body mass index) can be a good starting place, especially if you are not sure if you are overweight or obese, but keep in mind that BMI does not take into consideration muscle mass or frame size. If you are big boned or muscular, you are not supposed to look rail-thin. Celebrate your natural body.

If you do have some pounds to lose, it isn't recommended to lose more than one to two pounds per week. Really, that's it? Over a year, that can actually add up to 50 pounds or more, and when weight is lost faster than that, the weight is likelier to creep back. In addition, super-restrictive dieting can lead to what I like to call "see-saw" dieting. You cut out carbs one week, you later find yourself eating a whole pan of brownies. On one end of the "see-saw" you have guilt, and on the other, deprivation. Generally, unless an RD tells you otherwise, dieting females need to consume no less than 1200 calories (kcal), and males no less than 1600. Most can start by consuming 500 fewer calories in a day than usual, give or take depending on current weight and intake. Bottom-line, find an eating style that is reasonable.

Lastly - and I can write an entirely separate article about this - foods are not "bad." Pizza, brownies, even French fries - they are not bad; just like all things, they need to be consumed in moderation. If you are not gluten-sensitive, why avoid it? Lots of great nutritious foods, like whole wheat products, contain gluten. Carbohydrates are not bad either. They supply glucose, which is the primary energy source for your brain, and this is of especial importance for college students. Fats are important for many processes inside the body, including absorption of vitamins A, D, E, and K. Unsaturated fats, such as oils (liquid at room temperature) which typically come from plants, are generally preferable to saturated fats, which are typically found in animal sources. However, animal sources can often be great sources of vitamin B12 and iron.

In conclusion, I beseech you to not make yourself miserable with a fad diet this summer. Not only can you make yourself miserable, but you could also end up spreading unnecessary food guilt, and possibly disordered eating, to your friends. Rather than a diet, start a healthy lifestyle. It is possible (and probably recommended) that you lose weight by eating reasonable portions of real food and exercising. Begin to incorporate more fruits, calcium-rich sources, or less salt, add 15 minutes exercise, or make whichever changes you can and should make. Diets involve a short-term mindset, whereas a long-term healthy lifestyle allows room for human error and includes habits that are sustainable. Remember to choose health over a number on a scale or media images of what bodies should look like.

If you have decided to start taking steps towards a healthier lifestyle, I applaud you. Choose sound steps you can feasibly maintain, consult a registered dietitian (they are the experts, and can provide personalized evidence-based advice), and go enjoy some delicious summer food!