It may still be chilly outside, but bathing suit weather will be here before you know it. Get ready early this year by shedding those winter pounds. Do a little dietary spring cleaning -- throw in a few extra aerobic and strength training sessions in your workout routine to get ready for those hot summer days at the beach or by the pool.
Step 1
Eat like it's already summer. During summer you might load up on fruits and vegetables because they're fresh from gardens or local farmers markets. Eating more fruits and vegetables can help reduce your total calorie intake, while still consuming the same volume of food. Fruits and vegetables are low in calorie and high in water and fiber, making them a great option for obtaining vital nutrients and losing weight. Fiber reduces your cravings and helps you feel full longer.
Step 2
Reduce your portion sizes. Stick with five to seven small meals daily instead of two or three larger meals. Smaller, lighter meals help keep your metabolism going and prevent you from feeling sluggish. Aside from fruits and vegetables, include small portions of lean protein, whole-grains and healthy fats in each of your meals. Protein sources might include chicken breast, fish, low-fat dairy, eggs or lean beef. Whole-grains consist of oatmeal, brown rice, quinoa or whole-grain bread or pasta. Fat sources should come from olive or canola oils, avocado, fatty fish, nuts, nut butters or seeds.
Step 3
Replace calorie containing beverages with water to reduce your daily calorie intake. Additionally, thirst is often mistaken for hunger. Try drinking a glass of water when you feel hungry between meals, or drink a glass of water prior to each meal to help fill you up faster and prevent over-eating. Women should drink at least 2.2 L of water daily, and men at least 3 L daily, according to the Mayo Clinic.
Step 4
Walk at least 30 minutes at a brisk pace five days week to help burn extra body fat. If you exercise regularly you may need to increase the duration or intensity of your aerobic workouts to obtain results. Up to 90 minutes of moderate-intensity exercise a day may be required for significant weight loss to occur. However, increasing the intensity of your workouts by performing high-intensity sprint intervals burns more calories and can reduce your workout time. Two minutes of moderate-intensity exercise to equivalent to about one minute of vigorous-intensity exercise.
Step 5
Strength train two days a week to build lean muscle tissue. Muscle tissue helps burn fat because it requires more energy to be sustained than fat tissue, which elevates your overall metabolism. Additionally, keep strength training sessions high in intensity to burn extra calories by using compound exercises and keeping rest periods short between sets. Include exercises such as squats, deadlifts, dumbbell or barbell bench press, military press, pushups, pullups, dips, barbell curls and reverse crunches. Complete two to three sets of each exercise resting 30 to 60 seconds between sets. Select a weight in which muscle fatigue is reached between eight and 12 repetitions.
Tips and Warnings
- Start a food journal to help target and monitor your daily and weekly calorie intake and weight loss.
- Beginners should check with their doctors before starting any new exercise or diet program.
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