Get a Bikini Worthy Body
Getting your body ready for bikini season will take some hard work and dedication, but it doesn't have to be torture. Read this article to learn how to lose weight the healthy way, and have fun along the way!
Contents
Steps
Setting Goals
- Determine where you want to improve. This will help you choose which diet and exercise route is right for you.
- Ask yourself the following questions: Do I want to lose weight? How much weight do I want to lose? Do I want to gain muscle? Am I happy with my weight, but want to tone up?
- Weigh yourself and take measurements. This will help you track your progress.
- Remember that muscle weighs more than fat, so if your goal is to add bulk or tone up your muscles, then you might gain some overall weight. If this is the case, then focus on your measurements rather than the number on the scale.
- Take a "before" picture. This will help keep you motivated, and will make you feel incredibly satisfied when you finally take that "after" picture.
- Buy the bikini you want to wear (unless you already own it) and hang it up in a place where you will see it every day. This will serve as a constant reminder about why you started, especially on those difficult days when you just want to give up.
Eating Healthily
- Reduce your caloric intake. This is extremely important if you are trying to lose weight. Remember that exercise alone will not make you lose weight; you will absolutely have to change your diet.
- Eat plenty of vegetables and fruits. These foods are full of vitamins and minerals, and will help keep you full and energized throughout the day. Leafy green vegetables and non-starchy vegetables are the best for you; keep fruit to just a few pieces a day.
- Eat lean proteins. Turkey, chicken and fish are low in fat but rich in protein. If you are a vegetarian, try tofu, tempeh, veggie burgers, and eggs.
- Drink at least 8 glasses of water every day. It is very important to stay hydrated.
- Reduce your sugar consumption. Read food labels and beware of hidden sugars in dressings, sauces, and breads.
- Try to stay away from alcohol. If you do drink, opt for wine rather than sugary cocktails or carb-heavy beers.
Performing Aerobic Exercise
- Do 30 minutes of cardio 3-5 times a week. Examples include walking, running, jogging, biking, swimming, and/or hiking. Exercises like these improve your cardiovascular health and increase your metabolism, even after you have finished exercising.
- Choose an exercise that you enjoy. This way you are more likely to stick with it.
- Join an exercise class or gym. If you are having trouble staying motivated on your own, being around other people might help. Plus, if you are paying for a gym membership, you will likely feel obligated more to exercise.
- Make simple lifestyle changes. If you can't find the time to do a formal exercise, then make simple changes to make your daily routine more active.
- Park further away from your destination and walk.
- Walk around the local mall or park for a few hours.
- Clean the house or do other errands that require you to be on your feet.
Toning Up
- Do yoga, pilates, or other total-body toning exercises. These are especially useful for women who want to stay lean. They also improve flexibility, posture, and mood.
- Target your arms.
- Lift weights. Stick to around 10-20 reps, if you can do more than that, then the resistance chosen is too light and if you perform less than 10-20 reps the weight is too heavy. (Always lift till failure.)
- Do push ups. For a modified version, keep your knees on the ground.
- Work your abs.
- Do Crunches.
- Hold a plank for as long as you can. Be sure you keep your body straight; don't let your hips sag. (Perform in front of a mirror to check form)
- Strengthen your legs.
- Do squats. These will also help tone up your butt!
- Do lunges. Hold a dumbbell in each hand for extra weight.
- Use a stationary bike or elliptical on high resistance.
Staying Motivated
- Keep a food and/or exercise journal. People who keep track of what they eat tend to lose more weight than those who don't. Be sure to read food labels and include toppings, dressings, and sauces when calculating your caloric intake.
- Exercise with other people. This will keep you both entertained and motivated during your workout.
- Find a friend or family member to run, jog, or hike with you.
- Join an exercise class at your gym if you are a member.
- Get a personal trainer.
- Find a weight loss buddy. You can help keep each other motivated when motivation levels are low, and even compete with one another as an extra incentive.
Tips
- Remember - starving your body will only drive your body's metabolism to go into survival mode. This means it will attempt to conserve energy by slowing metabolism. Therefore, although you may be eating very little, your body will create and store even more fat. Stick with a moderate diet consisting a wide variety of fresh, whole foods instead. Basically, the better you treat your body, the better it will treat you!
- Don't be too hard on yourself if you fall off the wagon. It happens to the best of us. Remember to pick yourself back up and try again. Always remain positive.
- If you find yourself craving a chocolate bar or want to go get a popcorn at the movies, let yourself! If you don't let yourself have foods like that you will get discouraged faster. Have these foods in moderation meaning not all the time, but enough so you don't go insane!
- A good tip is to just turn off your TV and go outside. A nice long walk will help you in the long run!
- Find healthy food, like fruit, and eat it instead of eating an unhealthy snack.
- Just remember- if you starve yourself, then as soon as you start eating again you will put all of the weight straight back on! Diet and exercise in moderation for the best results.
- Not all exercise has to feel like work. Use fun activities like shopping to get your cardio workout in!
- Find out what food is your weakness and try to avoid places you know will be serving it.
- Don't starve yourself! You might risk the chance of you having health problems.
- Surround yourself with positive and supportive people. This will continue to motivate you and help you keep on track.
- When you're looking for food at a supermarket, go to the "healthy" section.
- Sign up for a school or recreational sport. It gives you exercise, and you're motivated to work hard to win.
- Know your body type. If you are pear-shaped, you will probably still be pear-shaped even if you lose 15 pounds. No matter how much weight you lose or gain, your general body type will remain the same. The sooner you accept this, the happier you will be with your body.
- Make sure to exercise on a carpet floor or a yoga mat so you aren't uncomfortable during your workouts.
- You don't need to starve for that body! You may already look great for the summer!
- If you have trouble resisting chocolate or other sugars and fats, then do simple exercises like crunches to take your mind off eating. Also, drink lots of water and try not eating snacks or a big lunch.
- When shopping for food write a shopping list to avoid buying unnecessary junk food.
- Don't starve yourself. You could become anorexic which could end up being fatal.
- Find a hobby that keeps you in shape, such as dancing.
Warnings
- Be sure you are eating enough calories to sustain yourself.
- Don't expect to see drastic changes within weeks.
- Use caution when lifting weights or using other exercise equipment.
- Always consult your doctor before beginning a new diet or exercise regime.
Sources and Citations
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