A summer body is more than just looking fit into a bikini with your dream body. It's a state of mind and a fitness goal that is completely achievable. If you started the year promising yourself that 2018 is the year you get a summer body, it's not too late. Summer's almost gone but it doesn't mean that you can't make up for lost time and catch your summer body now.
10 Ways to Still Catch Your Summer Body
Getting the best dream body involves a bit of strategic planning. For starters, you have to make sure to avoid any unhealthy, fast weight loss methods. Losing weight is great but doing it in an unhealthy manner can be more damaging to you than you would think.
Time might be running out as fall is just around the bend but there is no need to overwork yourself in the quest for your dream body. The following are a few healthy ways that you can still catch your summer body.
1. Low Carb Diet
One of the best ways to get a summer body quickly is by focusing on a healthy diet plan. In this case, it is a good idea to switch to a low carb diet. Foods that are high in refined carbohydrates and starch cause a spike in your blood sugar levels. The high glucose levels in your body also mess with your circulatory system, your liver and kidneys. With a low carb diet, you can focus on follow the glycemic system and pick foods from the glycemic index. These are foods which are low in carbs, high in fiber and are broken down slowly by the body.
This ensures that the blood sugar levels in your body will be steadier and you will feel satiated for longer after a meal or a snack. Low carb diets include healthy foods such as broccoli, tomatoes, spinach, cauliflower and more. The lower carbs and high nutrients, vitamins and minerals in these foods contribute to fast weight loss in a healthy way. The good news is that is not uncommon for one to lose 10 pounds or more in the first week of adopting a healthier diet plan.
2. No Sugar
Bloating, persistent weight gain and difficulty in fast weight loss is often because of the processed sugar that you consume in your diet. From cookies and cakes to even pasta sauces, sugar is an ingredient in almost every dish. Remember to keep an eye on the list of ingredients of each item you are getting. Certain foods such as granola mixes and granola bars are touted as low carb but contain loads of sugar in them. Cutting out sugar from your diet, in conjunction with lower carbs will allow your body to get rid of excess fat faster. It will also lower the insulin levels in your body. This is healthier for weight loss and improves your glycemic system.
Cutting out sugar also helps you get better skin which can do wonders for your confidence when you want to rock your dream body anywhere. If you are finding it extremely difficult to cut out sugar in your diet, you can try to substitute it with healthier options. Raw agave nectar, brown sugar or raw honey is more beneficial and less likely to cause acne or pimples. If you are still craving something sweet, try making fruit smoothies or eat fruits like figs, plums or peaches that are sweet and do not add extra calories.
3. Eat More Proteins
With low carbs and no sugar in your diet plan, you might think your summer body is right around the corner but you can still do more to boost your progress. Being healthy is better than just looking good so make sure you get a good dose of proteins with each meal. A perfect meal should have a helping of proteins, healthy fats and low carbs. Good sources of protein include the following:
Lean Meats– Skinless chicken, pork, lamb, beef and more
Seafood – Fatty and oily fishes such as salmon, tuna, trout, shrimp and more
Eggs, Milk and Cheese– Whole eggs with the yolk, non-fat milk and cheese are rich in proteins and amino acids.
Soy, Legumes, Beans – These are high in protein and fibers and are low in fats. They are also very filling and help with keeping one satiated for longer.
While most people tend to stay away from proteins as they are only considered necessary for building muscles, they can also aid in fast weight loss too. Having diets that are high in the proteins mentioned above will allow you to shed excess weight and improve your metabolism.
4. Do Not Cut Out Fats
When making your diet plan, do not cut out fats from your diet. With so many diseases linked to it, many people tend to demonize fat and avoid it completely. However, your body needs healthy fats to continue functioning. Differentiating between good fats and bad fats will play a bigger role in giving you your dream body. The following are great sources of healthy fats which also contain amino acids and other essential nutrients:
Avocados– These are rich in healthy fatty acids include Omega 3 and Omega 6
Dark Chocolate– High content of cacao is healthier for your body and great for your heart
Cheese– Cheese has a high amount of minerals, vitamins and nutrients that keep your body healthy
Olive Oil– It has amino acids, fatty acids and doesn't make your meals feel heavy
Low fat diets are also not healthy as they cause a deficiency of fats in the body which stunts weight loss. Eating healthy fats will actually boost your weight loss more. A study has also shown that low fat diets do not contribute to fast weight loss as much as low carb diets do.
5. More Water – Staying Hydrated
When your body is dehydrated, you are more likely to experience lethargy, sleepiness and your body will also be more likely to bloat. Drinking plenty of water will ensure that you are getting rid of toxins. Another benefit of drinking more water is that you can substitute sugary drinks with it. Coffee and tea are high in caffeine and if you have a mocha latte with whipped cream, you can actually be consuming a lot more sugar and calories than you would have expected. Substituting it with water is healthier. It is also a good idea to drink water at least 20 minutes before a meal.
Water will act as a natural suppressant and prevent you from over-eating. This ensures that you will only eat till satiation and prevent taking double or triple helpings of your food. Water also boosts the metabolism of your summer body if you drink it ice-cold. Your body will have to work extra hard to warm it down so you will be burning more calories in the process as well. If you're finding it difficult to switch to drinking water, you can also opt for options like lemon water or water infused with fruits. It will be sweet without having any harmful sugars or calories like sugary drinks.
6. 30 Min Cardio – Every Day
Once you have your diet plan worked out, you should also make room for some cardio exercises. To achieve your body goals, exercise is necessary to aid in the burning of fat. Luckily, you don't have to invest in a heavy duty session in the gym. You can easily take out 30 minutes per day for some cardio exercises. Cardio is a great option as it not only helps you lose weight, it is also easy enough for beginners as well. When you do light exercise along with your diet plan, you can actually improve your metabolism and prevent it from slowing down.
You can also burn up the calories from each meal you consume. The best part about cardio is that you can tailor it to your wants and it doesn't have to be strenuous. Walking the dog, jogging, running, going on a bike ride or even gardening for 30 minutes is plenty of exercise to keep your metabolism boosted and lose weight. You don't need to become buff and bulky to get your dream body. Cardio is perfect for giving you light definition, improving muscle tone and help you to feel and look healthy.
7. Body Spray
For many people, getting their dream body also comes with a lovely, bronze glow that you get from spending hours in the sun. However, the UV rays from the sun can be damaging to your skin. Despite this factor, many people will try to sunbathe so as to get that sun kissed look. The next best option that people resort to is a tanning bed. Unfortunately, even that is harmful for your skin and you can increase your chances of getting sun damage and skin cancer.
Prolonged exposure to the sun also gives you sun damage in the form of wrinkles and skin cancer. Plus not everyone has the time to spend hours, just working on their tan. A safer alternative for the perfect summer body is getting a spray tan. Available in a body spray form, you can easily apply it. The spray form gives you more control on the application process so that you can build up your tan as needed. These body spray tans also give you extremely natural results so everyone will think you have the perfect summer body.
8. Improve Gut Health
A good option is to focus on the health of your gut to improve the summer body you get. A healthy gut means a healthy body and allows you to lose weight faster. It also reduces unnecessary water bloat and ensures that you are not holding waste in your body unnecessarily. Since waste is usually excreted out of the body in the feces, you need to make sure that you are experiencing regular bowl movements. Poor fiber and no fats or carbs can lead to constipation, which is not only unhealthy but also adds to your weight.
With a healthy diet plan, your gut will also improve as foods like yogurt and cheese are high in probiotics that are beneficial for the good bacteria in your gut. If nothing else is working, you can also make use of laxatives to help your gut become more regular. Remember to use these with care and pay attention to the dosage prescribed. Overuse of laxatives can upset your gut as well and while you might lose weight in this manner, it will also leave you feeling weak and unhealthy.
9. Green Tea
While tea is usually meant to be skipped when you are trying to lose weight, green tea is strongly encouraged. The high amounts of flavonoids found in green tea can boost the metabolic rate of the body. It aids in burning up fat faster and improves the activity of insulin and oxidation of fat. The best part is that you don't have to constantly drink green tea throughout the day. You can get benefits from it by drinking 2 to 3 cups per day.
To get the benefits of green tea for your summer body, you do have to avoid adding sugar to it. If you must sweeten the green tea, make use of other sugar alternatives such as raw honey or raw agave nectar. These help to make the tea sweeter and do not contain as many calories as regular sugar. For best results, you should use matcha tea which is high in anti-oxidants and not only aids in fast weight loss but also prevents diabetes – Type 2 and boosts cardiovascular health.
10. Cut Down on Alcohol
Consuming alcohol recreationally or socially should be cut down because many alcoholic beverages are high in calories. While drinking a glass of wine each day is acceptable, drinking more than that is unhealthy for you. Not only will it cause you to experience bloating and make you dehydrated, many alcoholic beverages trigger cravings or make one more likely to snack on unhealthy foods.
Drink snacks often also include unhealthy items such as chicken wings or chicken fingers which are deep fried and smothered in sauce. Many people also tend to overeat when they are drunk and it is not uncommon for them to polish of whole pizzas, burgers and more in one night. This will not contribute to your body goals. If you find that you consume more food when you drink, cut down your alcohol intake.