Content

• To step
• Method 1 of 2: Eating healthy
• Method 2 of 2: Exercise
• Tips
• Warnings

As soon as spring comes, the race to get the perfect beach body is on. While exercising and eating healthy will yield the best results if done beforehand, you can still slim down for your bathing suit in a few weeks, provided you cut out junk from your diet and start exercising

To step

Method 1 of 2: Eating healthy

1. Know that many body types look great in a bikini. It is too easy to accept the idea that only slim women weighing 50 kg look good in a bikini. By eating well and exercising regularly you can develop a healthy body that looks good, with or without a bikini. Have faith in yourself and your body will look great.
2. Understand that there are 3,500 calories in a pound of fat. The easiest way to lose weight is to burn more calories than you eat. 3,500 calories is a lot less than you might think, and you can lose nearly a pound a week by cutting out 500 calories from your diet, while staying about the same just by cutting out junk food. While you won't magically lose a pound by cutting out 3,500 calories, this is a good measure to keep in mind.
   • A single glass of soda, a donut, or a single piece of fried chicken all contain 150-250 calories.
   • Walking or jogging for two miles burns about 200 calories. If you omit your morning donut or soda and walk a few miles a day, you can lose nearly a pound a week.
   EXPERT TIP

   Omit junk food. Junk food has little nutritional value and is high in calories. Cutting back on sodas, snacks, and desserts can get your body into beach mode quickly.

3. Eat regular, small meals instead of three giant meals. Try to eat five small meals a day, one meal approximately every two hours. Be careful not to starve yourself as your body needs food to actually lose weight.
   • This often helps with portion control, so that you cannot eat more than you actually need.
   • It takes about 20 minutes for your brain to register that you are full, and many people unconsciously continue to eat during this time, adding extra calories.
4. Balance your diet with mostly carbohydrates and proteins. Make sure 40% of your calories come from protein (chicken, fish, peanut butter, beans), 40% from good carbohydrates (sweet potatoes, vegetables, brown rice, whole grain) and 20% from natural fats such as those in avocado, nuts and eggs.
5. Drink enough water. Aim for about 2-3 liters per day. Not only will it help you get rid of fat, but it will also cleanse your skin.
   • Replace water with soda and juice when possible.

Method 2 of 2: Exercise

1. Run, bike or swim 15-20 minutes a day. Basic, simple cardio workouts burn calories and increase your metabolism, so you burn fat quickly. Taking time to exercise is crucial not only for a beach body, but also for a healthy life.
   • Join a local sports club or compete with friends 1-2 a week.
   • Find a workout buddy to help motivate you to exercise.
2. Try interval training to burn calories and fat quickly. Do 15 minutes of high-intensity interval training instead of just wanting to run to see results faster. Start with a five-minute simple jog to warm up. Then you sprint as fast as you can for 30 seconds. Without stopping, slow down at low speed for a minute to rest. Repeat this 10 times.
3. Focus on your "beach muscles". To get a bikini body fast, you may have to skip the full body workout and focus on your abs, legs, and arms. All these muscles can be easily trained at home.
   • Abdominal muscles: Do sit-ups, crunches, and the plank.
   • Arms: Do push-ups, dips, and pull-ups.
   • Legs: Do box jumps, squats & lunges, or run up and down the stairs.
4. Start weight training 1-2 months before beach season. Your body's metabolic rate is determined by how much muscle you have, and more muscle means you burn more fat. Lifting weights increases your metabolism, so you build muscle and burn fat when you sleep, drive or go shopping.
   • Plan your training schedule in advance to get the best results.
   • While it doesn't give immediate results, weight training is a good way to see results in 2-3 weeks.
5. Look for ways to exercise throughout the day. Take the stairs instead of the elevator. Walk or cycle to work and do push-ups during breaks. To get the best results, burn a few calories as often as possible. EXPERT TIP

   

   Alyssa Chang

   
   
   Wellness coach, dietitian, and trainer Alyssa Chang is a dietitian and trainer in the San Francisco Bay Area. She uses her extensive background in neuroscience to help clients improve the connections between their brain and body to recover, achieve goals and move without pain. She holds a bachelor's degree in Kinesiology and Exercise, Nutrition and Wellness from California State University, holds certificates in Precision Nutrition and Z-health Performance, and is certified by the National Council for Strength and Fitness.

   Alyssa Chang
   Wellness coach, dietician and trainer

   Don't forget to give your body time to recover. As you exercise more and cut calories, your body needs more healthy sleep. When you sleep, your body repairs muscle tissue, digests food, detoxifies and regulates the parasympathetic side of your brain.

   
   

Tips

• Start working on your bikini body at least a month before summer. The longer you have to work on it, the better your body will look.
• Train with fun activities such as ice skating, basketball, cycling, trampoline, yoga and more! But drink plenty of water.
• Never use a tanning bed. It's like baking in the sun all day without sunscreen, and can cause skin cancer.

Warnings

• Never follow a starvation diet for weight loss. It is very dangerous and life threatening. Remember that confidence makes you beautiful.