The summer heat waves have hit and you still have not done one stitch of exercise! Don’t worry there is still hope; We have a solution to help you reach your bikini goals. For most of us, summer marks the inaugural outing of newly exposed arms, legs, and midriffs after months of hiding beneath layers of cashmere.
Natasha Deley, Biokinticist at Planet Fitness Platinum shares a few tips on how to look smooth, glowing, and fit all summer long.
“Change your diet by getting rid of foods that will create inflammation and puffiness in the body,” says Natasha Delay. She adds that replacing sugar, gluten, carbs, and alcohol with green vegetables, proteins, and healthy fats will help your body goals.
A huge misconception is that fats make you fat, that’s a cultural myth. Good fats like avocado, goat cheese, and the skin on organic chicken will make your skin look better, without contributing to weight gain.
1,000-Calorie Deficit Per Day
Focus on eating less and exercising more to create a 1,000-calorie deficit each day. This will cause you to lose about 500g -1kg per week. If you usually eat 2,200 calories per day, eat just 1,600 calories and burn an extra 400 calories through exercise.
Avoid Crash Diets
Crash diets that have you eating less might seem like the solution as you drop weight faster. Most of the weight will come from your muscle tissue and crash diets slow down your metabolism. “You will pick up the weight just as quickly when you stop the diet because your body has adapted to working slower,” says Natasha Deley. Your body needs energy from food to fuel your exercise, so workouts will be a lot tougher if you starve yourself.
Eliminate Water Weight
When you only have two weeks to whip your body into shape, you'll also need to look beyond fat loss and eliminate any sources of bloating in your diet. Water weight can add a few kilograms or more to your frame, and making a few key changes in your eating habits can help you shed it. Sodium is one major water-retention culprit, so cut back on salt. The sodium from just one extra gram of salt in your body can lead to 1kg of added weight, which will disappear once you flush the excess.
Read food labels, and aim for no more than 2,300 milligrams of sodium per day to avoid the bloat. Another way to beat bloating is to eat smaller meals instead of large feasts, helping to eliminate belly protrusion. And while very high-fiber foods such as broccoli and pinto beans are normally healthy to eat, they can cause gassy bloating. Keep them off of your plate for a couple of days before beach time. Another surprising no-no: artificial sweeteners, which often contain sugar alcohols that can cause bloating. Carbonated drinks can also expand your stomach, so steer clear of diet sodas before slipping on your swimsuit.