Don’t wait any longer- NOW is
the time to get into shape! It finally feels like summer - the weather is
getting warmer and the days are getting longer. The grass is greener. The sun
isn’t hiding behind the clouds, and you don’t have any excuses left to stay
bundled up on the couch. Short skirts, tank tops and bathing suit season is here.
It’s this time of year that makes me want to feel my best. So, how does one go
about this? Well, I start with retraining my brain- a change in mind can change
your shape. And then I go for detoxifying my body by healthy eating and
exercise. This can be achieved in 8 easy steps and in only a few short weeks:
#1)
EAT YOUR FRUITS AND VEGGIES
This
for me is simple. Summer time offers great fresh fruits and veggies. The
tomatoes are bursting with flavor. The plums are dripping with juice. The salad
greens are crisp and fresh. If you haven’t been devoting at least half your
plate to fresh produce, now is the perfect time to start. In fact, the Centers
for Disease Control and Prevention and the USDA both recommend at least five
servings per day! A diet rich in fruits and veggies protects against
certain cancers and reduces the risk of Type 2 Diabetes. Best of all, loading
up on colorful produce lets you eat a higher volume of food while still feeling
full and saving on calories.
#2)
GO FOR THE GRILL
Summer
time is a great time to cook on the grill. All those vegetables you vowed to
eat taste even more delicious when grilled. Grilling can also bring a boring
chicken breast to life, and a homemade dry rub can flavor your choice of
protein without all the fat and calories you'd consume by using creamy sauces
or oils. Also, fresh fish and shrimp are better for you grilled than fried. And
for a high protein dish without the meat, try grilled tofu or tempeh.
#3)
TAKE YOUR WORKOUT OUTDOORS
Exercising
outdoors is more enjoyable than doing the same activity indoors, which makes it
easier to stick to the fitness side of your weight loss goals. On top of that,
warm days and sunshine are much more inviting than rainy spring days or
blustery winter days, so you have far fewer excuses to skip your summer
workout. Walking, swimming, biking, kayaking, paddle boarding, waterskiing, running,
gardening—there are plenty of ways to get outdoors and burn calories all summer
long. Being outside not only improves mood and relieves stress, but also helps
burn more calories, burn fat, all while having a good time! And, be sure
to protect yourself from sun exposure before you go- wear a hat and chose a
sunscreen that won’t wear off in the water or burn your eyes when you sweat.
#4)
STAY HYDRATED
It
might actually be easier to remember to stay hydrated during the summer months,
though drinking water is a healthy habit year round because the more hydrated
you are, the better your metabolism works. It’s also common to mistake feeling
thirsty for being hungry, so if you reach for your water bottle before you have
a snack, you’ll keep your weight loss on track. The recommended amount of water
is eight cups a day but when the weather is hot, you'll probably need more.
#5)
TAKE A BREAK FROM ALCOHOL
One
of the smartest, swiftest routes to weight loss is to cut out (or cut back on)
alcohol. Sadly, alcohol is chemically similar to sugar, so drinking it will set
off the same insulin resistance that can promote weight gain. Your glass of
chardonnay or your mojito contains plenty of calories, but very little
nutritional benefit. And if you must drink? Try a white wine spritzer; make
every second drink water; and watch the mixers. And believe it or not, mixing
oj will double the calorie count of a vodka shot.
#6)
CUT OUT REFINED CARBS
Common
sense… cut out the carbs and you’ll cut out the extra belly fat. There are good
carbs, like fruits and vegetables, that you can eat without feeling guilty.
But, it’s the bad carbs like chips, breads, cakes, and flour products that will
pack on the pounds and extra calories. Focus on the complex carbs and watch the
pounds fall off. Swap fast-release, refined carbs for slow-burning, unrefined
ones: jumbo oats, brown basmati rice, stone-ground wholemeal bread. Small
change, big impact.
#7) PORTION CONTROL
It’s
easy to think that the portion we are served is the amount we actually want, or
need, or can manage — even though portion sizes in restaurants and food outlets
have rocketed in the last two decades. We tend to eat 92% of the food we serve
ourselves — so serve a little less. We also tend to go on eating until the
plate is done. Again, pay attention. Downsize. An easy way to do this at home,
swap out for a smaller plate.
#8)
HAVE FUN!
This
is the most important part of losing that extra winter weight – find something
you enjoy doing! Exercise and losing weight isn’t only about improving your
health, but also to help you live a healthier and happier life!
