You can shape up before swimsuit season with a few simple modifications to your diet and exercise program. Even if you're just a week from a poolside soiree, you can expect results. If you are new to exercise, there is no time like the present to jump on the bandwagon to lose fat and firm up all over just in time for summer.
Hydrate
To lose weight quickly, drink about 17 oz. of water before meals. Not only will you eat less, according to a study published in a 2006 issue of the journal "Obesity," but you'll also increase your metabolism. Additionally, drinking adequate amounts of water--96 oz. daily--has the surprising effect of reducing water retention. Even if you don't lose fat, losing water weight slims you down for a more slender physique all summer long. Also, instead of reaching from sweetened green tea drinks, ice down some freshly brewed green tea. Research published in an April 2010 issue of the journal "Physiology & Behavior" confirms that the tea catechins and caffeine in green tea work synergistically to help you shed pounds.
Start Running
Look superb in your swimsuit by losing weight from your midsection with running. A study published in the October 2005 issue of the "Journal of Applied Physiology" found that running about five miles a day on four days per week resulted in 14 lbs. of belly fat lost among each study participant over eight months. Walking for the same amount of time had no effect on abdominal fat. So if you've been sticking to a daily walk but still have a few pounds to lose, bump it up to a run. If you're new to running, you can get similar benefits by doing short bursts of running followed by lower-intensity walking. This type of interval training increases fat metabolism during exercise by as much as 36 percent after only two weeks, according to a study published in the December 2006 issue of the "Journal of Applied Physiology."
Replace Refined Carbs
Replace the refined carbohydrates found in bagels, soda, cookies, cakes and juice with whole grains and healthy fats and give your spare tire the one-two punch. A study published in the January 2008 issue of the "American Journal of Clinical Nutrition" found that study participants who replaced refined carbs with whole grains lost more weight around their abdomen than those eating the same number of calories but continuing to consume refined grains and sugars. Another study published in the July 2007 issue of the journal "Diabetes Care" found similar results when study participants replaced refined carbs with healthy monounsaturated fat.
More Protein, Fewer Calories
To lose about 1 lb. each week, build your diet around lean protein. A 2005 study, published in the "American Journal of Clinical Nutrition," found that consuming a diet with 30 percent of calories from protein reduced the appetite and, therefore, energy intake by 500 calories daily. Study participants lost, on average, 11 lbs. over the course of the 12-week study.
References
- "Obesity"; Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention; Feb. 18, 2010
- "Physiology & Behavior;" Green Tea Catechins, Caffeine and Body; April 26, 2010
- "Journal of Applied Physiology;" Inactivity, Exercise and Visceral Fat; October 2005
- "Journal of Applied Physiology;" Two Weeks of High-Intensity Aerobic Interval Training Increases Fat Oxidation; Dec. 7, 2006
- "American Journal of Clinical Nutrition"; A High-Protein Diet Induces Sustained Reductions in Appetite; David S. Weigle, et al; July 2005
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