IT’S FINALLY SUMMER!
Just thinking of the light cool zephyr that would blow over and the warm beautiful sun shining down on you makes your heart smile, doesn’t it? So serene and relaxing!
I bet that now you can’t wait to go to the beach (or the pool) and just swim your heart out.
But where is that summer-ready fit body?
It is understandable that the comfort and the coolness of the winter and the following spring can lead to eating a little more and exercising less.
But no worries! Here are a few ways that would help you get onto shape so that you can show off that summer-ready body with confidence and in style.
Firstly, let us start with a few tips and tricks which are preemptive to any particular diet plan and will help aid the process of weight loss and getting a beach body.
Later in the blog, I have listed a 4-week diet and fitness regime, when you have 4 weeks left to get that fit and toned body.
1. Start With the Good Old Planning
To start with any regime it is extremely important to realize and analyze the situation at hand and then put it all into the calendar.
For example, you just have a month to get into that bikini-ready body, you need to make sure that you minimize your “cheat days” to just the Saturdays of that month (which may be the day you get to eat those carbs).
At the same time, you need to be careful that the plan you are making is healthy and realistic. Remember that STARVING YOURSELF IS NOT AN OPTION.
It is a task in itself to keep yourself motivated and follow the meal plan for the said day. Even if you tend to skip one it may snowball into going off the track entirely, leaving you demotivated and far from your goals.
Hence, keep your mind on the goal and every time you feel like you may lose control, just think of those pretty swimsuits you got to fit into!
2) Stay Hydrated
Summer is all about the water around us. Hence, you need to make sure that there is water inside you too! ( I know that is a terrible joke, pls forgive me :p )
On a serious note, the heat can cause some major dehydration which is not only a hindrance in your diet but can cause some harm to the general functioning of the body.
At the same time make sure that you do not exceed the stipulated amount recommended by your dietician (or according to your own calculations). If excess water enters your system it can lead to water retention.
Even though the water retention weight is the most temporary form and can be lost with comparatively lesser effort, we do not want to add to our tasks.
Hence stay hydrated but try not to become a watermelon!
3) Coffee and Spicy Foods can be Given a Try
Good news for all the coffee and spice lovers out there!
Capsaicin, an element found in chili pepper which gives it the heat actually aids the metabolism and in turn helps on weight loss.
A word of caution – do not OVERLOAD yourself with spice which you cannot tolerate.
As you may have experienced, when you eat spicy food you remain satiated for a longer period of time when compared to bland foods. This obviously leads to lesser calorie intake.
Now coming to caffeine, it is also said to increase your rate of metabolism when taken in specific amounts.
At the same time, you need to make sure that you do not overload your coffee with cream or caramel.
4) Research Various Fitness Routines
Nobody knows your body as you do. Hence, it is completely up to you to choose whichever kind of diet(such as keto diet, paleo diet, or a just low carb diet) you may want to follow.
It is very very important to keep in mind your existing health conditions. I can not emphasize this part enough but you definitely need to make sure that dieting and exercising are not causing any kind of harm to the internal working of your body.
For example, many people have inflammatory bowel disease and are not even aware of it. In such cases, one should not start with any kind of diet which recommends high fiber or spicy food items.
It is as simple as that. Avoid stuff that doesn’t suit your body.
In fact, the smartest thing to do is get a small check up done or meet with your dietician before embarking on this journey to fitness.
5) EAT RIGHT: The Healthy Alternatives
As simple as that sounds, it can be difficult to follow. Eating according to the plan, as mentioned above, is the key to success in getting that beach-ready body.
According to many dieticians, green leafy vegetables are the best food that you can eat to ensure that your body gets all the nutrients required while dieting, making sure in the process, that you are not consuming way too many calories. ( I know I sound like your mom)
Another awesome and tasty food item is the good ol’ Salmon!
(I’ll wait till you dance :p)
Salmon is naturally low in calories, saturated fat, and sodium, and is a great source of protein. But what makes it special is its high omega-3 fatty acid content.
The omega-3 fatty acid is becoming an increasingly popular food content for its anti-inflammatory properties and countering insulin spikes and helping maintain normal blood pressure.
As an alternative to our regular carbs, Quinoa and steel cut Oats can be used. Quinoa is a food known for its high protein content and wholesome supply of nutrients and minerals it gives to the body.
Steel cut oats are basically the least processed form of oatmeal and are packed with fiber and protein.
The other sort of substitutes to your staple meals can be fruits like berries, pineapple and grapefruit and other foods like egg, dry fruits, and asparagus (Check out 11 best breakfast fruits for weight loss).
Also, it is imperative that you avoid foods rich in carbohydrates, processed fats, and trans fat. According to researchers and experiments conducted all over the world, fat can be reduced astronomically if the above is removed from one’s diet.
6) Making Sure Your Tummy is Ready
Most diet plans that you would find in books or online do not stress this point enough. It is extremely important to get your stomach prepared for the diet you are going to take up.
If you start any kind of diet without having a healthy gut, there is no chance that you would get the desired results in the desired time.
To make sure that you are totally equipped to get on that new diet, check with your doctor or yourself if your gut is doing okay.
The foods to avoid in order to maintain your digestive track’s health would be sugar, fried foods, and alcohol.
Now for the diet and workout plan, LET’S GO!!!
PS: The diet plan listed here is one of many. This is merely an example. A time table, if you may. You can use these as a reference or in their entirety. Also, while following these diets keep in mind all the above-listed tips and tricks can be used.
The 4-Week Diet And Workout Plan
WITH 4 WEEKS TO GO….
Four weeks is not such a short time. You can still achieve all your goals comfortably. ‘
On this plan, you are most likely to lose around 2 pounds per week, though a lot of it depends on your body composition.
WEEK 1: The first week can be used to analyze your current body functions and the weight set point. You must take care of what you eat in a given day. It is possible that you may be surprised how much of those “extras” you eat in a day on close inspection.
You can use these weight loss apps on your phone some of which simply allow you to count the calories and some even give you alternate food items. There is a plethora of these which you can select according to your convenience.
WEEK 2: Look for all the monsters in your cupboards!
And by these monsters, I mean those unhealthy snacks that lurk in every corner of your kitchen.
Either hide them away for later or give them away to the needy because there are high chances of you getting tempted if they remain in your sight.
Now go to the market with a well-made shopping list to fill up the spaces in your kitchen. Do remember to go for the healthy snack alternatives!
WEEK 3: Did you know that for 1 pound of weight you have to build up a calorie deficit of about 3500 calories. Hence, diet is not the only thing you need to put your efforts into, to lose that extra weight fast.
Start with this exercise regime. Mix this with a diet of food items consisting fewer carbs and more protein.
If you already exercise for 30 minutes a day add 10 more minutes of activity to that. Even if you start with simply walking around the block, do it! If music is of interest to you, add that spice of music to your walking to keep up the tempo. Find easy exercises that will help you lose the belly fat. This is more likely to keep you motivated.
Also, add foods higher in protein content once you start working out to get those sculpted and toned muscles.
For people who do not exercise regularly or do not have a particular workout they carry on, please do your research to find the perfect form for you and stick to it.
But do not overburden your body with too much exercise on the first day itself.
WEEK 4: Up till now you may have observed or you will observe that you have been feeling lighter and fitter. If you follow your diet and compound it with just the right exercise, this scheme is bound to show results.
Now that your eating habits are healthy and you are exercising, you are sure to have lost the water weight and would have noticed that the cellulite content has also started to reduce.
Carry on with this plan and be sure to be swimsuit ready throughout the summers and shine on with confidence!!
Jillian Michaels, US-based personal trainer has rightly said “It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.”
All the best!!
In the end, I would like to add that losing weight is not to be done to just look good, but to stay and feel fit.
Do not pressurize your body and please do not starve yourself. That is just never the solution. Dieting is all about eating the right food at the right time to maintain oneself.
Stay motivated and even if you do not get the results you had expected in the end, just remember that you are beautiful the way you are. Get into that swimsuit nonetheless and swim your heart out! Stay Happy!! Life is just not about looking good, but feeling good too 🙂