Wouldn’t it be great to head to the beach refreshed, energized, and confident this summer?
It may seem like summer is just around the corner, but now is the time to prepare your body for the season or upcoming beach vacation.
There is still time for that. Here are some tips that will make you feel good in your own skin, healthy, energized, and in better shape than you are right now –
16 Simple Ways To Shape Up This Summer
1. Daily Cardio Exercising
Getting 20-30 minutes of cardio exercise each day helps regulate blood flow, burn extra calories, and tone your body.
2. Set a new walking goal
Make your new daily walking goal 15,000 steps instead of the commonly recommended 10,000 steps. A recent study of Glasgow postal workers found that those who walk at least 15,000 steps (about 7 miles) a day have healthier metabolic profiles, BMI, and waistlines than those who spend most of their time sitting.
3. Get enough fiber every day
Consuming 30 grams or more of fiber each day helps with weight loss and improves the body’s ability to respond to insulin in much the same way that people follow more complex dietary patterns.
4. Hydrate yourself
Following the age-old advice of drinking plenty of water can help you feel lighter, especially during the warmer months.
5. Jump skipping rope
Jumping rope can burn about 10 calories a minute, and it works your legs, butt, arms, and shoulders. Also, it’s portable and versatile.
6. Intake of Probiotics
Certain strains of lactic acid bacteria have been shown to help reduce weight and body fat. Eating yogurt with no other dietary changes reduced body fat by 3-4% in 6 weeks.
7. Practice Yoga sessions
Want a sweat-free session? Gentle yoga can help control your waistline, according to a study from the University of California, San Diego. When obese men and women followed a basic stretching or restorative yoga (holding relaxed poses for a few minutes) routine for 48 weeks, he found that the yoga group lost more subcutaneous fat than the stretchers.
8. Get enough amount of sleep each day
Research has shown that sleep deprivation can create an imbalance of hunger hormones and increase appetite. Hence you’ll be craving for more food which will lead to an increase in weight. To ensure you’re well-rested when your summer schedule gets erratic, set your alarm for the same time each day if possible, stay away from screens at least an hour before bed, and seek natural light right after you wake up.
9. Prioritize Healthy Meals
Bulk up your breakfast with eggs—you won’t find a more perfect protein source. Eggs are highly preferred by dietitians because of their balance of essential amino acids. Try to keep your dinners light and dig into your lunch around noon or in the early afternoon.
10. Add juices to your diet
In a juicer, combine 2-3 carrots (with leaves removed), 1 apple, 1/2 turnip, and 1/4 peeled lemon. This combination boosts vitamin A levels, gives skin a rosy glow, and provides a slight amount of natural SPF to the skin, all thanks to all the carotenoids found in beets and carrots.
11. Drink Tea
Grate some ginger (flat-stomach foods are known to soothe the digestive tract), place in boiling water, and squeeze in fresh lemon juice or about 5 grams of dried dandelion leaves (a diuretic). Soak it in hot water. When the water cools down a little, strain it and drink it.
12. High Intensity Interval Training – HIIT
Full-body circuit training not only burns a ton of calories by making you sweat, but it also burns extra calories by keeping your metabolism high in the hours that follow.
13. Upgrade Your Cocktail
Cocktails tend to be sugary drinks. Instead of that margarita (which can pack about 500 calories), try your favorite shot of liquor with a squirt of soda and a citrus squeeze for about 100 calories.
14. Get Enough Sleep
Getting about seven hours of sleep a night will help you stay fit and beat your facial cravings throughout the day. Studies show that this is the ideal amount to get you energized in the morning.
15. Add Enough Proteins
To help your muscles recover from a hard workout, eat a high-protein snack every time you work up a sweat. Adding lean muscle mass will ultimately help you burn more calories throughout the day.
16. Upgrade Your Salad
Skip the creamy salad dressings and opt for oil-and-vinegar-based ones. Better yet, ask for dressings on the side so you can control how much you use. You need fat to absorb nutrients.
A few fast tips to keep up with the consistency level include maintaining a food journal and planning your workouts well. Do not aim for perfection in body shape, rather focus on overall health and well-being. Have supportive friends who will motivate you throughout your journey.