Bikini season, getting toned and shredding fat are all popular terms that unfortunately do not do well amongst people looking for motivation to lose weight. However distasteful these terms might be, the reality of summer slowly approaching has got everyone interested in finding out the fastest and most efficient ways to get in shape for the fun times on the beach. If you are one of those people who failed to think of proper nutrition and fitness ahead of time, then do not worry because there is still hope for you to look your best by the time summer comes rolling in.
Nevertheless, before you go get a gym membership or swear off junk food, take these helpful tips into consideration. Of course, strict dieting and deprivation are out of the question, so you can rest assured that the tips below will give anyone a healthy weight loss. Also, the tips will support a healthier lifestyle and a more realistic weight loss, rather than a quick crash diet, which ultimately does not last for too long.
1. Hydrate in the morning
It comes as no surprise that getting in enough water is key when aiming for weight loss. Even though you might want to grab a cup of coffee as soon as you wake up in the morning, consider drinking a glass or two of warm water. As a matter of fact, after roughly eight hours of sleep, the human body needs water as soon as possible to re hydrate and allow for optimal digestion.
Not only does water help with weight loss as well as boosting metabolism levels, but it also regulates body temperature, lubricates the joints and protects the vital organs. Also, experts recommend drinking a glass of water right before a meal as it helps with feeling more satisfied and less bloated. If you are tired of drinking the same plain water, then consider spicing things up and making a variety of fun flavored waters. A simple favorite in the health community is lemon water which is full of vitamin c, perfect for a boost of energy to kick start your day.
2. Incorporate more greens into your diet
The most typical meal on a dieter’s daily menu is a salad. However, did you know that many dieters tend to gain weight instead of losing weight when eating salads? This is due to the fact that sometimes, people tend to add different calorie-dense ingredients into their bowls, which do not keep them full for a long time. As a result, this might lead to feeling deprived and eventual binges throughout the day. Of course, replacing a high-calorie unhealthy meal with a nice salad is the best way to slim down, if the ingredients are light and right.
For example, go with toppings which are low in fat and calories, but which carry a lot of nutritional value. Incorporate some chia seeds or a tablespoon of avocado oil to add a touch of a crunch and flavor to your dish. The bottom line is, switch out the pasta and potato salad with a few handfuls of leafy greens and then follow it up with the add-ins of your choice. Remember to eat a lot of veggies of all colors such as carrots, cucumbers, eggplant and Brussels sprouts. The options are endless!
3. Change up your workouts
Anyhow you look at the situation, one must move their body in order to lose weight and look good on the beach. If you have set a goal for yourself to tone up for the summer and look your best, then do not skip on your workouts. The main problem area on the body that many people struggle with is a flabby tummy. One needs to overload the body and challenge it to force it to change.
Of course, if you hate running on the treadmill due to the fact that it can be quite boring and repetitive, then consider taking a HIIT class or get out in nature. The benefits of working out in nature are seemingly endless, such as the fact that it allows a wider range of body movement compared to the gym. Also, you will be getting in your daily dose of vitamin d, the sunshine hormone.
4. Get enough sleep
Even though summer comes with crazy parties and long nights on the beach, it is important to make sure that you get enough sleep every night to ensure that the excess weight comes off and remains off. So, instead of staying up late all the time, ensure that you get about 7-8 hours of uninterrupted sleep every night.
According to researchers, dieters who do not get enough sleep are more likely to binge eat during the day, whilst people who are well-rested are less likely to grab an extra snack after each meal. These changes in hunger levels are caused by the impact of the two important hunger hormones, ghrelin and leptin. When a person does not get enough quality sleep, the body produces more ghrelin and significantly less leptin, contributing to the feeling of hunger and a need for munching.
5. Stay away from artificial light
Even though natural daylight does wonders for weight loss, artificial light at night does not. According to a fairly recent study from Israel, turning off the lights and sleeping in complete darkness could help control body weight and aid in metabolism functions. Another scary conclusion claimed by experts is that artificial light is linked to some types of cancer. The reason behind why it is mandatory to turn off artificial light at night before bed is due to the fact that the light suppresses the production of melatonin, the main hormone produced at night which is responsible for getting a quality snooze in.
In order to keep sleeping patterns regular, make sure to turn off all your electronic devices and keep them as far away from your bed as possible.
6. Snack smart
Even though the term snacking might sound counter-intuitive when trying to lose weight, it might be used as a trusted weight loss strategy in the long run. As a matter of fact, by keeping healthy, low-calorie snack options in mind in between your regular meals, the feeling of hunger can be reduced significantly. Also, snacking can help you get in the extra nutrition that your body needs to function at an optimal level. Nevertheless, instead of grabbing a quick, junk food option such as a bag of chips, opt for a healthier alternative such as kale chips. Making your own kale chips snack at home is quite easy and it takes no time to prepare. Start off with preheating the oven and lining a baking sheet with parchment paper. Next, use a knife to carefully take off the leaves from the kale’s thick stems and tear them into tiny, bite-size pieces. Finally, bake your yummy snack for up to ten minutes. Of course, do not forget to season to your liking.
When looking for snack options to lose weight, consider food items which contain a lot of protein and fiber. In fact, protein and fiber will keep you feeling full, and it will prevent you from overeating next time you sit down for a meal.
Most importantly, as long as you are determined and willing to make the right changes when it comes to your eating habits and physical health, your goals are already closer than you might think. Above all, stay consistent and have fun on the beach!
Helen Bradford is a journalism student who always seeks new ideas to write about. She enjoys blogging about beauty, health and style trends for women. When she’s not writing, she spends her spare time being active through fitness and traveling.