Many panic when summer draws near, particularly individuals who've accumulated excess fat over the colder months. Being overweight spikes your risk for a number of health complications, such as gallbladder disease, sleep apnea, metabolic syndrome and osteoarthritis. To make matters worse, it's only a matter of time before you slip into your bathing suit and stroll onto the beach. Becoming skinny takes discipline and the right blend of lifestyle changes.
Step 1
Stop eating bad foods. These include ice cream bars and French fries smothered with cheese. Give up all the foods that are high in saturated fat, sodium and simple sugar to flatten your stomach for summer. Base your diet around low-energy-density foods high in nutrients, vitamins, minerals and fiber, such as leafy greens, whole grains, fruits and vegetables.
Step 2
Restrict your overall calorie intake. This applies even though you are eating healthier foods. Cut back by 500 to 1,000 calories a day and you can lose about 1 to 2 lbs. a week. Determine your starting intake by tracking your calories for a day to get on the path to slimming down for summer.
Step 3
Drink only water. Replace the soda, beer, slushies and sugary coffees with this no-calorie, hydrating beverage. Calories in the form of liquid count the exact same way as food calories. If you continue to drink high-calorie beverages, you will compromise your progress. Sip water throughout the day and have a full glass before you eat a meal to take the edge off your hunger as bikini weather draws near.
Step 4
Eat breakfast every day. Skipping this meal throws your insulin off balance which, in turn, promotes weight gain and fat retention. A cup of yogurt with berries and granola mixed in is a healthy breakfast option during the summer.
Step 5
Consume healthy snacks. Eat in between your meals to keep your appetite under control and metabolism lifted. Prepare quick, easy snacks that are made from nutrient-dense foods and take them to the beach. A handful of baby carrots and celery sticks with low-fat cheese cubes works. The goal is to eat just enough food to keep yourself feeling satisfied.
Step 6
Join your local gym. Include cardiovascular exercise and weight training in your program. Cardio burns calories as you do it and weight training builds muscle, which boosts your resting metabolism to help you shape up for summer. Aim for three days of cardio and weight training every week, and perform them on alternating days.
Step 7
Get outside. Take advantage of the nicer weather by going for power walks during your lunch break, playing catch out in the park or going for a bike ride. Perform this activity in addition to your regular workouts. Look at this as added activity to further burn calories.
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