It’s spring – and you know what that means – time to shed your winter layers. Soon enough, you’ll be showing off your shorts, tank tops, and, dare I say it – bikinis and swimsuits.
But if you’ve packed on 15+ while laying low through Covid in 2020 – you are not alone – and you may be a little insecure about what you’ve been hiding. But no worries, adopting the following tips and tricks starting now will have you looking and feeling like your sexy self before the summer solstice arrives.
1. Set time aside to exercise
The only way to get your slim self back is to pick a program and stick with it. Include cardio, at least 30 minutes a day, and strength exercises like squats and curls. Exercise encouraging wearables like the Apple Watch or Fitbit make a huge difference.
2. Make your belly and butt your top priorities
Your biggest muscles are your gluts. Working them out burns calories and helps firm up your saggy bottom. And, of course, the key to looking bikini fabulous is a tight tummy. Give both your butt and your belly extra attention when you work out leading up to and during summer. Try performing this move following your cardio workout, 2 to 3 times a week.
Get on all fours. Keep your right leg at a 90-degree angle and lift it into the air until your knee and shoulder align. Then lift your foot towards the ceiling. Reverse and return to the start position. Aim for four sets of 12 on each side.
3. Walk five minutes every two hours
When you’re behind a desk all day, it’s easy to forget to get up and move. A brisk 5 minute walk every few hours equates to an extra 20 minutes of walking a day. And while you’re out meandering, you’re less likely to snack.
4. Cut back on processed and starchy carbs
Pasta, bread, bagels, and chips are not your friends. Most of these foods are loaded with salt and preservatives that lead to water retention and bloating. If the ingredient list on the package is more than three lines—or lists anything you can’t pronounce – just say no. Instead, opt for a serving of your local farmers market’s finest fruits and vegetables now in season.
5. Drink extra water
The quickest way to flush your system of excess water weight is to flood your body with water. Shoot for drinking at least half your body weight in ounces each day (e.g., a 180-pound man should drink 60 oz. a day).
Make it icy! Studies show drinking ice-cold water causes your body to burn calories to maintain your ideal temperature. Consider that tall cold glass of H2O as your fat-burning fuel.
And finally, some research shows drinking 16 oz of water before you eat a meal can make you feel fuller, leading you to eat less overall.
6. Make dinner your lightest meal
People who eat their heaviest meals earlier in the day lose more weight, mainly because your body digests food more slowly at night.
7. Add 10% to the number of calories you think you’re eating
If you think your daily caloric intake is about 1900 calories and you’re wondering why you’re not shedding pounds and inches, add another 190 calories to your guesstimate. Chances are, the higher number is more accurate. Adjust your daily diet accordingly.
8. Get accountability and support
There are lots of benefits to fitness trackers and apps that help you track your eating. Visual accountability motivates you to move and keeps you honest. This type of support also allows you to include friends and family into your routines which encourages you to challenge yourself even more.
9. Supplements support healthy digestion and weight loss
Weight loss gets more challenging as we age, so attacking it from three sides – exercise, diet, and supplements – can make a big difference in seeing faster results.
A growing body of research shows that probiotic supplements contribute to your overall health, mood, and energy level, all things that support healthy weight loss.
There’s also evidence that taking a probiotic containing specific probiotic strains helps you slim down by naturally reducing your appetite and inhibiting the amount of diety fat your body absorbs. The probiotic strains with clinical support are Lactobacillus rhamnosus and Lactobacillus gasseri.
Taking a quality probiotic that includes these strains like Dynamic Biotics is an easy way to help you slim down, improve your overall health and get you ready for summer.