A trip to the beach can be unpleasant if you are self-conscious about the way you look in your bikini. You may cover problem areas with a sarong or t-shirt, but these temporary solutions do not get to the root of the problem. You can tighten and shape your body by increasing lean muscle mass and losing body fat. Following a healthy nutrition plan while exercising on a regular basis can help you develop a lean physique that will have you strolling the beach with confidence.
Nutritious Foods
Your nutrition plan should consist of a balance of complex carbohydrates, low-fat proteins and healthy fats to help you lose inches. Choose low-fat proteins such as skinless poultry, lean ground beef, fillet mignon, low-fat dairy, tilapia, cod, salmon, eggs, nuts and legumes, which help build muscle. Include a variety of slow-digesting complex carbohydrates, such as brown rice, oatmeal, whole-grain pasta, whole-wheat bread, vegetables and fruits, instead of simple carbohydrates, such as white breads, white rice and desserts, which digest quickly and contribute to weight gain. Incorporate a small amount of healthy fats into your diet, such as olive oil, avocado, coconut oil and nut butters, which decrease the risk for heart disease, instead of foods high in trans-fats which encourage fat storage.
Breakfast
Starting your day with a healthy meal will help give your metabolism a boost and aid in fat loss. When your body goes without food for six to eight hours during sleep, it goes into energy preservation mode. Having a meal upon rising will help jump start your metabolism, increase your energy levels and reduce hunger and cravings throughout the day so you are less likely to be ravenous at your next meal time. Have a serving of complex carbohydrates and protein for breakfast, such as four egg whites and a slice of whole wheat toast or a bowl of oatmeal with 2 tbsp. of peanut butter.
Snacks
When hunger strikes between meals, making healthy food choices can help you decrease your calorie intake and keep excess weight at bay. Snacking on foods high in sugar and fat, such as cookies, candy or potato chips, can cause spikes and dips in your blood sugar levels, which may increase hunger and encourage you to overeat later in the day. Reach for healthy, high-fiber snacks such as berries, apples, grapefruit, celery, carrots, broccoli or whole-grain crackers, which fill you up quickly and digest slowly so you feel fuller longer with fewer calories than unhealthy foods. Keep fruits and vegetables cleaned and cut in your refrigerator so they are readily available when you feel hungry. Pack a zip-lock bag filled with fresh vegetables to keep with you during the day so you are less likely to make poor food choices out of convenience.
Considerations
Consult with your physician before making changes to your diet, especially if you have preexisting health conditions. Incorporate exercise into your diet program to increase your calorie expenditure and facilitate fat loss. Participate in strength training workouts three to four days per week to build muscle, which increases metabolism and makes your physique appear more toned. Engage in cardiovascular activity five days per week to burn fat and give your body a leaner appearance. Consider making a small reduction in your calorie consumption to improve your results. Track your calories using a food journal. Decrease your daily calorie intake by 200 to 500 calories per day.
References
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
- Women's Health Magazine: Healthy Breakfasts For You
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
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