Summer is approaching fast and if you haven’t started with your pre-summer detox and body forming, it’s high time you started hitting the gym and balancing out your diet. You’ll want a bikini-ready body, but that will require major effort and dedication. So, quit your nightcap habits with the girls and movie nights with bags of chips, but start living a healthier life that you may even grow to like and continue with much healthier habits in the future too. Grab your gym wear, prepare your H20 and with a few more healthy habits you’ll have a beach-ready body in no time.
Start eating right
A well-balanced diet is a precondition for having a hot body. You can’t expect to look like Adriana Lima if you keep eating late and picking food up at the McDonald’s. Start introducing more food into your morning and before 3pm. If you leave most of your calories for after 7 pm you risk accumulating too many calories which can only lead to weight gain because you won’t be particularly active in the evening. Grab an early breakfast and fuel your body with proteins, such as eggs. Whether you go for the hard-boiled, omelette, scrambled, or some other kind, you’ll offer your body enough energy to go through the morning and not feel hungry long before lunch. Forget about bagels and other carb-rich food which will make you feel hungry within a couple of hours, but power up with eggs. Dine light and early, before 7pm. Salads are the best option for the evening, but only if they have healthy dressings. Instead of putting a creamy salad dressing, opt for oil-and-vinegar-based ones. To offer your body more protein and fibre, alongside vitamin E, and some antioxidants, go with almonds instead of croutons. These flat-stomach nuts are also rich in magnesium, essential for providing your body with sufficient energy. To save both calories and cash, prepare your own food, and instead of eating at the restaurant make your own lunch. Half a cup of quinoa contains 5 grams of fibre and 11 grams of protein, so think about mixing this whole grain and salmon into your lunch. A four-ounce serving of salmon paired up with half a cup of quinoa will fuel you with enough ab-friendly protein. Instead of indulging in sugary beverages, enrich your body with vitamin A and mix together 2 to 3 carrots, 1 seeded apple, 1/2 small beet, and 1/4 peeled lemon. For extra calcium to help with your muscle strengthening, toss some spinach into the mix.
Improve your workout routine
You’ll need an intense workout session every day if you want to bring your figure to perfection. Start with stretches, which are essential for keeping your body injury-free. The elasticity of your muscles decreases every year, leaving you more prone to sprains and pull outs, which is why you must never neglect stretching before and after exercises. Turn your workouts into rituals, and have at least one class per week with your friends. Join for Zumba, aerobics, Pilates or some other group activity and have one day a week together to break a sweat and enjoy some catching up afterwards. This will make your calorie burning more enjoyable and productive because you won’t have to suffer the burns alone. Include high-intensity training into your workout routine to burn a load of calories both during and after the workout is done. Another benefit of high-circuit training is that you’ll burn fat while maintaining muscle mass. Try to alternate walking lunges and push-ups for 30-second intervals while holding a large water bottle in each hand. Repeat five times. For an additional challenge, try doing the exercise on the beach or swap water bottles for dumbbells. To make sure your glutes and legs are toned enough to show them off in your newest bikini, take some time to do squats and lunges. Include an overhead lift between each squat or do a plank row to turn the lower body workout routine into a full body training.
Hydration should be your imperative regardless of the act that you’re trying to lose weight. Water is the source of life and you’ll need to offer your body plenty of H20 once you decide you want a fitter body. Have a glass of lukewarm water with squeezed lemon every morning to increase fat burning. Make sure you always have a bottle of water with you during your workouts, to replenish the lost fluids that will be expelled from your body through perspiration. Having 8 glasses of water a day is the optimal amount of fluids your body needs to stay hydrated. Swap all the sugary drinks for water or green tea which is rich in antioxidants and also promotes weight loss. Watermelons, apples and pears, for example, are filled with water, so don’t hesitate to make them the main part of your diet, and have not only a refreshing meal but increase the flushing out of toxins from your body as well. Two tall glasses of water before every meal can help you consume fewer calories because water will make you feel fuller. Soup is also a great source of hydration but will make you satiated and lose weight faster than if you ate solid food too.
Supplement your diet
In order to promote weight loss and tone your body quickly, you’ll need to supplement your diet with healthy foods. Calcium, fish oil, magnesium, vitamins, C, D and E will have to be a bigger part of your diet if you want to have all eyes on you this summer. In order to have efficient workouts, you’ll need strong bones and muscles, and the best way to keep both of them strong is to have at least 1200 mg of calcium a day. Dairy products, green veggies, and fortified dairy-free milk are all great sources of calcium. Additionally, consider taking calcium supplements to increase your daily amount of calcium. Aside from calcium supplements, you should also consider having weight loss supplements to boost the efficiency of your workouts and burn the stubborn fat faster and more successfully. A secret weapon for toning up are definitely omega-3 fatty acids. Fish oil is a great source of these acids which have the ability to improve the effects of weight training by increasing blood flow to the muscles. Omega-3 fatty acids will also reduce muscle protein breakdown, and decrease inflammation ensuring a much faster recovery. Vitamin C is a building block of collagen, a material that your body needs to build strong bones and muscles. All fruit and vegetables are rich in vitamin C, so make your meals colourful with plenty of oranges and other citruses, half a red bell pepper, or a cup of strawberries. Boost your protein intake and help your muscles recover after a workout with yoghurt. Moreover, Greek yogurt is amazing for flat abs because it’s packed with protein. You can get approximately 25 grams per cup and if you opt to get calcium from yogurt instead of milk, for example, you’ll promote weight loss too and lose a significant amount of fat around your waist. Your digestive system will benefit a lot from the probiotic bacteria found in yoghurt, reducing the chances of gases, constipation or bloating.
Try weight loss treatments
If regulated diet and strenuous workouts still don’t give you the wanted results, think about having weight loss cosmetic treatments. Lymphatic drainage is one of the great treatments that will help you flush out all the retained fluids from your body, making you shed those centimetres from your thighs and midsection quicker than ever. With CoolSculpting you can get a non-invasive version of liposuction that doesn’t hurt at all, and unlike liposuction requires no downtime. All the stubborn fat from your waist or buttocks will be frozen and then painlessly expelled from your body. You’ll contour your body and melt fat at the same time. One of the newest body toning treatments is TruSculpt 3D and it is based on radio frequency heat which destroys fat cells and tightens your skin in the process. It’s quicker than other body sculpting treatments and it helps slim down even inner thighs, which liposuction wasn’t very successful at. TruSculpt 3D is pain-free and it takes 15 minutes to treat each targeted area.
Losing weight may seem like a daunting process, but with just a little bit of guidance, you’ll be able to do it in a healthy way. All you need to do is start eating all the right ingredients. Boost your weight loss with vitamin C, calcium magnesium and many other vitamins that you’ll get from healthy food choices. Hit hard at the gym and don’t be afraid to do HIIT training to burn the calories much faster. Keep your body constantly hydrated and feel free to supplement your diet with weight loss supplements. If need be, try some of the highly effective weight loss treatment that will help you tone your body flawlessly.
Fiona Adams is a freelance lifestyle writer inspired by traveling and colorful world around her. Different cultures, people and food make her want to stay on the road forever.