Eating a healthy, balanced diet is key to losing excess fat and weight in order to achieve a fit body for the summer. Here are some tips:

1. Focus on whole foods: Eating whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins can help keep you feeling full and satisfied while also providing your body with the vitamins and minerals it needs to function at its best.

2. Avoid processed and high-calorie foods: Processed and high-calorie foods, like sugary snacks, fried foods, and fast food, can quickly add up in calories and contribute to weight gain. Try to limit your intake of these types of foods.

3. Watch your portion sizes: Even healthy foods can contribute to weight gain if you eat too much of them. Try to pay attention to portion sizes and use tools like measuring cups and food scales if necessary.

4. Eat regularly: Eating regular, balanced meals throughout the day can help keep your metabolism revved up and prevent overeating. Aim for 3 meals per day with healthy snacks in between if needed.

5. Drink plenty of water: Drinking enough water is important for overall health and can also help you feel fuller and avoid overeating. Aim for at least 8-10 glasses of water per day.

6. Limit alcohol consumption: Alcoholic beverages can be high in calories and can also impair your judgement when it comes to making healthy food choices. Try to limit your alcohol intake or avoid it altogether if possible.

Remember that losing weight and getting rid of excess fat takes time and effort, and there is no one-size-fits-all approach that works for everyone. It's important to be patient and persistent in your efforts and to make sustainable changes to your eating habits that you can stick with over the long term.