Content

• Steps
• Method 1 of 5: Setting Goals
• Method 2 of 5: Eating Healthy
• Method 3 of 5: Performing Aerobic Exercise
• Method 4 of 5: Toning
• Method 5 of 5: Staying Motivated
• Tips
• Warnings

Take a bikini. Put it on. Thick or thin, fit or soft and flabby - you are beautiful! Getting your body ready for the beach season will take a lot of effort and dedication from you, but it doesn't have to be torture. Read this article and you will learn how to lose weight with health benefits and enjoyment!

Steps

Method 1 of 5: Setting Goals

1. 1 Determine what you need to work on. This will help you choose the right diet and exercise routine.
   • Ask yourself the following questions: Should I lose weight? Do I need to gain muscle mass? I'm happy with my weight, but maybe I need more tone?
2. 2 Weigh yourself and take your measurements to help you track your progress.
   • Remember that muscle weighs more than fat, so if your goal is to add volume or tone to your muscles, you may be gaining weight. If that's what you need, focus on your measurements, not your scale.
3. 3 Take a before photo. This will keep you motivated and will give you a tremendous sense of satisfaction when you can finally take the "after" photo.
4. 4 Buy a bikini that you would like to wear (if you haven't already) and hang it where you will see it every day. It will be a daily reminder of why you started all this, especially in difficult times when you feel like giving up.

Method 2 of 5: Eating Healthy

1. 1 Reduce your calorie intake. This is very important if you want to lose weight. Remember that exercise alone will not help you lose weight; you will have to completely change your diet.
2. 2 Eat enough fruits and vegetables. These foods are packed with nutrients to help keep you feeling full and energized throughout the day. Green leafy vegetables and non-starchy vegetables are best for you; eat just a few fruits a day.
3. 3 Eat lean protein foods. Turkey, chicken and fish are low in fat, but high in protein. If you're a vegetarian, try tofu, tempeh, veggie burgers, and eggs.
4. 4 Drink at least 8 glasses of water every day. Water will not only improve the condition of your skin, but it will also help relieve hunger in between meals.
5. 5 Reduce your sugar intake. Read food labels and beware of hidden sweeteners in sauces and breads.
   • Try to avoid drinking alcohol. If you do drink, opt for wine over sugary cocktails or carbohydrate-rich beers.

Method 3 of 5: Performing Aerobic Exercise

1. 1 Give yourself a 30 minute cardio exercise, 3-5 times a week. This can be walking, jogging, cycling, and / or swimming. These exercises will help you improve your cardiovascular health and boost your metabolism, even after you finish your workout.
2. 2 Choose a workout that you enjoy. Thus, it is more likely that you will not dump her.
3. 3 Join a sports club or gym. If you are having a hard time staying motivated, the company of other people can help you. Plus, if you pay to be a member of the club, you will feel obligated to train harder.
4. 4 Bring simple changes to your life. If you can't find the time for a full workout, make your exercise more vigorous.
   • Park further away from your destination and walk.
   • Walk around the neighborhood or park for a couple of hours.
   • Do the cleaning or other household chores that will keep you from sitting still.

Method 4 of 5: Toning

1. 1 Try yoga, Pilates, or other exercises to tone your entire body. This is especially suitable for women who want to achieve long, thin muscles that do not look "bulky". In addition, these types of exercises will improve flexibility, posture and mood.
2. 2 Aim at your hands.
   • Work with weights. To tone your arms and not make them too bulky, lift light weights a lot of times. For bulkier arms, do fewer reps with more weight.
   • Push up. If it's hard, try putting your knees on the floor.
3. 3 Rock your abs.
   • Lie on the floor and lift your body, bending it 90 degrees, use your hands to support your head.
   • Take a prone position, move to your elbows and hold this position for as long as possible. Keep your torso straight and keep your hips from sagging.
4. 4 Work on your legs.
   • Do squats. They will also help to tighten up the ass!
   • Lunge forward. Hold dumbbells in each hand as a weight.
   • Use an exercise bike or stepper with a high resistance level.

Method 5 of 5: Staying Motivated

1. 1 Keep a food and / or exercise diary. People who record what they eat tend to lose more weight than those who don't. Make sure you read labels and remember to count additives, dressings, and sauces when you count your calories.
2. 2 Play sports with other people. This will help you stay motivated and bored during your workout.
   • Find a friend or family member to run or walk with you.
   • Go to a specialized class if you are a member of a sports club.
   • Hire a personal trainer.
3. 3 Find a friend with whom you will lose weight together. You will motivate each other in difficult situations, and even compete with each other as an additional incentive.

Tips

• Remember - a hunger strike will only force your metabolism into survival mode. This means it will slow down while trying to conserve energy. Then, even if you eat very little, your body will produce and store more fat. Eat a moderate, varied, fresh diet. Basically, the better you handle your body, the better it will treat you!
• Not all exercises have to look like work. Do something fun, like shopping, to work out your cardio workout!
• Remember - if you torment yourself with hunger strikes, the weight will return to you as soon as you start eating! Moderate diet and exercise will lead you to better results.
• Don't scold yourself if you get lost. It happens to everyone. Pull yourself together and try again. Always keep a positive attitude.
• Eat fruit instead of unhealthy snacks.
• If you're having a hard time keeping yourself away from chocolates or other sweets and fatty foods, doing some simple exercises like jiggling your abs will distract you from your thoughts about food. Also, drink plenty of water and try to avoid snacking and reduce your portions.
• Determine which dish is your weakness and try to avoid places where it is served.
• Do not harass yourself with hunger strikes! You are risking your health!
• A good tip is to turn off the TV and go outside. A good long walk will benefit you a lot!
• Determine your body type. If you have a pear shape, you will remain a pear, even if you lose 10 kilograms. It doesn't matter how much weight you lose or gain, your basic body type will remain the same. The sooner you come to terms with this, the more joy your body will bring you.

Warnings

• Check with your doctor before starting a new diet or exercise regimen.
• Please note that the result will not appear within a couple of weeks.
• Make sure you are consuming enough calories.
• Be careful when lifting weights or using other equipment.