Tips to start following now to lose weight for your Summer Holiday.
With spring and summer right around the corner, this is the time of year many slimmer's begin to prepare for their holiday bodies. And for those who are looking to shift a few extra pounds, follow these simple preparation tips to ensure you stay motivated to accomplish your fitness goals.
Be ready to sweat and eat your way to your fittest self with these handy tips.
With coronavirus restrictions being lifted and countries opening their boarders to people all over the globe, travel sites have seen a "beyond positive" surge in holiday bookings.
So, whether people want to get their summer bodies in ship-shape for a sun-soaked week on a beach, or hoping to fit into that summer dress again, here are some handy pieces of advice to get the ball rolling.
"Make sure to be realistic; changing your body to appear fantastic for your vacation takes longer than you might expect – it won't happen on day one.
1. Eat Healthy
There are multiple diets out there people hoping to lose a few pounds can try, but where to start?
Doing research into your meal prep can be invaluable for hitting those future goals, but many diets share a similar make-up.
Most diets will encourage a high intake of lean protein, such as chicken, turkey or white fish.
Fruits and vegetables are to be kept as colourful as possible - experts advise never underestimate the power of a colourful diet.
Healthy fats such as avocado, nuts, seeds, olive oil, dark leafy greens and whole grains, are also important to form a balanced diet and keep that weight off.
2. Stay Hydrated
Everyone knows how powerful that sun can be and when it's beating down, it can certainly take its toll in a matter of minutes.
But not only is staying hydrated good for warning off sun-stroke and other heat related illnesses, water is an excellent source for speeding up the metabolism and clearing off hunger.
The Eatwell Guide suggests everyone should aim for six-eight glasses of water and other liquids each day to replace normal water loss – around 1.2 to 1.5 litres.
A key benefit of losing weight is keeping well hydrated throughout the day as it has been proven to improve your gut health, as well as overall health, and it helps slimmer's feel more alert and vibrant.
3. Exercise regularly
There's no doubting the power of exercise when it comes to weight loss, but sometimes there just isn't enough time in a person's busy day to get a workout in.
If people wanting to lose weight are unable to get to at the gym or do a lengthy workout from home, cardio training alone can be a good substitute, depending on an individual's goals.
In fact, many people now revert to high-intensity interval training (HIIT), which has been found to be one of the go-to workouts to raise heart rates and burn off some additional calories.
HIIT can be done in a very short period of time, and is extremely successful when it comes to shedding the stones as this method increases your metabolism throughout the day.
4. Rest and Recovery
Even if a person is a seasoned fitness lover, never underestimate the importance of resting and allowing the body to recover.
After a strenuous workout, the muscles need time to repair the microscopic tears in the tissue.
When you rest, the muscles start to heal and grow back stronger, which ultimately aids progression as the next workout could be done with less effort.
A good night's sleep also contributes to helping the body to function properly.
Throughout the sleeping period, an increase in blood flow, oxygen and nutrients will help the muscles recover, repair and regenerate cells.
5. Love Your Body
This last point is a critical element of people's journey to a fitter and healthier self.
Gaining that all important confidence comes from a positive mindset, which will give people wanting to embark on a lifestyle change that push to reach to their goals.
Get off to the best possible start with your weight loss plan with these 12 diet and exercise tips.
1. Do not skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Find an activity you enjoy and are able to fit into your routine.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
6. Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
7. Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
8. Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
9. Do not ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
10. Do not stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
11. Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
12. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
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