Goal Setting

Tips to Get in Shape for Summer

summerSummer is nearing and you know what that means… swimsuit season is just around the corner. And as the temperatures rise that means hanging out at the pool, trips to the beach and fun-filled activities. Which, inevitably means, putting on that dreaded swimsuit. This year, don’t hide underneath the cover up!

With summer fast approaching you may be remembering the New Year’s Resolution you set to lose weight and now regret not following through. But it is not too late to get your body ready for bikini season! Now is the perfect time to slim down so you can rock that swimsuit with confidence. There are six weeks left to for you to get in shape – both physically and mentally.

Just follow these five simple steps to get in shape for Summer:

1.    Add protein to you diet. Protein is an essential building block of the human body. Not only does protein help build muscles, it strengthens the immune system and stimulates the repair of damaged cells. And most importantly when trying to loseweight, foods with protein take longer to burn off than carbs so we feel full longer. So look for ways to add lean protein in your diet. Try a protein shake for breakfast, a handful of almonds for a snack or grilled fish for dinner. Adding protein can be tasty and fun!

 2.    Add fiber to your diet. We all know that having a flat belly makes you look sleek. What many don’t know is that adding fiber to your diet is one easy way of obtaining that flat belly. Fiber is an indigestible carbohydrate, so it stays in your stomach longer, keeping you full longer than fiberless foods. Strawberries, blueberries and raspberries are delicious foods that are high in fiber. Also, the fiber found in foods such as brown rice, whole-wheat bread and whole-wheat pasta will fill you up, satisfying your appetite for longer.

3.    Drink more water.  Drinking enough water contributes to overall optimal health and specifically assists in weight loss. Research shows that drinking one to two glasses first thing in the morning and before meals can help raise your metabolism, feel less hungry, consume fewer calories and ultimately lose weight. A 150-pound woman should be drinking 8 -8 ounce servings a day. That means water, not juice or soda! We all know soda is terrible for our bodies – even diet soda. So switch your beverages for water.

4.    Move more! Even if you are already working out, the simple truth is – if you want to lose weight you have to burn more calories. If you are not working out, start with something simple that you enjoy. Take the dog for a walk, mow your own lawn, try a ballroom class.  If you are already exercising, tone up your cardio workouts with weights. Strength training at least twice a week will ramp up your metabolism, making you burn more fat while you build lean muscle. We are so busy that sometimes we think we don’t have time to exercise. But we can still find ways to sneak it in. Take the stairs instead of the elevator, do squats while you’re brushing your teeth, park at the far end of the parking lot. Little changes can add up to big losses!

5.    Snack intentionally. We all get hungry throughout the day. Don’t just assume you will be able to stay strong on your diet when the cravings come. Plan for the hunger in order to make healthier choices. Put an apple in your bag in the morning, have a protein bar in your desk at work or have some whole wheat crackers in your car for when you’re on the go. Clean out the junk food from your pantry and all those other secret stashes. These healthier choices will pay off in the long run.

Make the healthier choices to get in shape for summer! Then you can make them lifestyle choices to maintain your ideal shape long after the summer has come and gone.

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randy

randy

Writer and expert


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