Summer is just around the corner, and it can’t get here soon enough! After months of being in lockdown and the warm weather on it’s way, busting out your swimsuit is just what the doctor ordered.
Despite all the extra pounds you might have picked up, getting your body beach-ready is within reach. We’re not talking about extreme, deprivation diets to get you there either. With a few simple tweeks to your daily routine, you’ll be more than ready to strut your stuff as you countdown to summer.
Put down the snacks
Snacking is one of those unintentional traps we all get stuck in. From pulling out an apple to polishing off a pack of biscuits, it’s easy to let the extra calories creep in that ultimately stall your weight loss. Whether food has become a bit of a comfort over the last hard months or you’re reaching for “healthy” snacks, snacking can become a mindless activity before you know it.
Take a moment to log your snacks throughout the day, that way you’ll quickly see how much you are overeating. If it’s a case of making some healthier swaps to help you on your way, that’s a good place to start.
The best way to cut the calories is to stick to a well balanced meals three to four times a day.That way, you can keep a track of what you are eating and fill yourself up with beneficial vitamins and minerals, rather than your sweet-tooth five a day!
Cut the booze
Now we all know how relaxing the odd tipple can be, but getting the beach body of your dreams requires some small sacrifices. When it comes to alcohol, you need to weigh up the cost-benefits of the empty-calorific elixir!
Reducing your calorific intake over time will encourage your body to burn stored fat, and for some of us, all those months sitting around working from home have taken its toll.
According to the American Journal of Nutrition, a study showed that on average, men can consume an extra 433 calories on days where they have a couple of drinks. Inhibitions are lowered, and sticking to a diet becomes much more taxing. In short, stay clear of the bar!
Eat collagen-boosting foods
Ripply legs and wobbly bums all go hand in hand with being a woman. With over 90% of us adorned with cellulite, even the fittest and leanest amongst us still have to endure the often unwanted orange peel. Fortunately, you are not alone and there are some collagen-boosting foods you can easily add to your diet to give your buns the fighting chance for this summer:
- Dark coloured berries such as blueberries and blackberries
- Almonds, cashews and other vitamin-E rich nuts
- Leafy greens such as kale, spinach and a handful of broccoli
- Don’t forget to increase your water intake!
Take time for self-care
Tired, stressed and feeling unmotivated often comes down to a lack of self-care. Balancing work, home, children and lifestyle is undeniably a tricky path to walk. Finding time to focus on your self-care may be at the bottom of your priority list, but your general wellbeing and mental health will definitely thank you for it later!
Whether you have a weekly pamper sesh at home, have a soak in the tub or immerse your self in nature, finding time to relax is all part of the deal. Everything from your immune system to your skin will look fresher and brighter as a result too.
If you are struggling to shift excess weight that just won’t budge, investing in a treatment such as Aqualyx London may be the extra boost you need.
Did you know that prolonged sleep deprivation not only effects your mental health, but it can hinder you from losing weight? So much so, that your body releases a hunger-stimulating hormone called ghrelin in response to your lack of sleep rather than leptin – the hormone that signals to your brain that you are full.
Whether your physique goals requires fat loss or muscle gain, getting enough sleep is the key to your success:
- Sleep debt disrupts your chemical and hormonal balance which causes excess hunger and hard to suppress cravings
- As you sleep your body recovers from intense exercise. Cell regeneration repairs muscles and tissues
- Sleep deprivation decreases willpower and you’ll find sticking to a routine much harder
- Less sleep = high sugar snacks to make you feel more alert, but makes you pile on the pounds
Increase your exercise
Whether you feel more comfortable working out at home or hitting the gym, there are plenty of ways to increase your daily exercise:
High Intensity Interval Training (HITT)
Time effective and great for burning fat, there’s a reason why HITT workouts have become most people’s go-to workout. Alternating between short bouts of high-intensity exercise and short bouts of recovery time, it’s easy for any level of fitness to get on board.
It’s no secret that increasing your heart rate and getting your blood pumping is essential for aiding weightloss. So start small:
- Take the stairs not the lift
- Spend less time in front of the screen and walk around your local park
- Up your activity on the weekends
- Don’t sit in the staff room for your whole lunch break – get outside
- Working from home – break up your day with little bursts of activity. You’ll become more productive, as well as busting some extra pounds
Select exercises that focus on your core
You can’t get your body beach ready without focusing on your core. So look for exercises that require extra core strength such as pushups, body weigh rows, front squat and dead lifts.
To build up muscle, check out weighted hip thrusts to firm up your glutes!
Feeling pumped up and ready to get your body beach-ready? With a few simple tweeks and setting your eyes firmly on the prize, you’ll be there in no time.