First of all, it should be clear that fat loss needs a long-lasting process, not a one-off event. During the summer vacation, you can reduce fat by the following scientific methods:

First, reasonable arrangement of diet:

Control calorie intake: know your daily calorie intake and try to keep the balance between calorie intake and calorie consumption. It can be achieved by controlling food intake and choosing low-calorie foods.

Increase protein intake: protein is an important nutrient for muscle growth and repair, and also helps to improve satiety. You can choose fish, chicken breast, eggs and other high-protein foods.

Eat more fruits and vegetables: Fruits and vegetables are rich in fiber and vitamins, which helps to increase satiety and reduce calorie intake.

Second, increase the amount of exercise:

Aerobic exercise: Aerobic exercise, such as running, swimming and cycling, helps to burn fat and improve metabolism. It is recommended to do it 3-5 times a week for 30-60 minutes each time.

Strength training: through strength training, increase muscle mass, improve basal metabolic rate and further promote fat loss. It is recommended to do full-strength training 2-3 times a week.

Third, keep good living habits:

Ensure adequate sleep: lack of sleep will affect the body's metabolism and hormone secretion, which is not conducive to fat loss. It is recommended to ensure 7-8 hours of high-quality sleep every night.

Relieve stress: excessive stress may lead to increased appetite or overeating, which will affect the effect of reducing fat. You can relax and relieve stress through meditation and yoga.

Perseverance: It takes time to lose weight. Don't expect to lose weight soon. Adhere to the scientific method of reducing fat in summer vacation, and I believe you will see obvious results.

According to my personal experience, I tried many ways to lose fat during the summer vacation. I think the most important thing is patience and persistence, and don't give up easily. At the same time, it is suggested to make detailed plans, including diet and exercise arrangements, as well as regular goals and evaluations. Through scientific methods and unremitting efforts, I believe you can achieve the goal of reducing fat.