How To Slim Down For Summer

Do you love summer weather, but dread feeling self-conscious and uncomfortable when it is time to hit the beach? Start here with a positive mindset and these secrets to making this your best beach year yet.

We know it feels like just yesterday you were ringing in the New Year but the fact is, now is the ideal time to start getting in shape for summer. Do not put it off - the sooner you start, the more realistic your eating and exercise goals will be to reach!

Set yourself up for success and begin making simple changes to your everyday routine. Crash dieting with two weeks to spare before bikini season is a recipe for disaster, so commit to these simple tips and feel how great it is to get in shape the healthy way. Ready - Set- Go!

Motivation

Maybe it is a new swimsuit, sundress or pair of board shorts, but whatever motivates you, keep it somewhere you will see it daily. With it hanging on your closet door, you will start each day with your goal in mind! Without motivation, new behaviors can fade quickly before they become habits.

We know you want to make changes that last a lifetime, so finding your motivation is the first place to start. Something personal, like an event, a feeling, or a fitness goal will motivate you from day one. Remember to think about your motivators when you feel at risk of turning back to an old behavior.

Get Organized

All it takes is a simple calendar designated just for your eating and exercise goals. Mark the days you will set aside time to wash and prep fruits and vegetables for the week, grocery shop for essential healthy foods, and workout. Treat each of these important activities just as you would a meeting or a hot date. Shiny stickers for every workout completed help you to focus on how all your hard work is paying off. Putting yourself first takes time and a little effort, but you are worth it and you deserve to take care of yourself!

Reduce Portions (Do Not Diet)

Even without changing anything major about what you eat, you can start decreasing calories by eating half to three quarters of the amount of food you typically find on your plate. Split meals, or eat leftovers for breakfast to make two meals out of one.

Each time you buy the smaller “lunch” portion, eat breakfast at home, skip dessert or opt out of your afternoon mocha, put the saved money away to add to your vacation fund!

Get Your Zzzs

Recent studies show strong links between hours of sleep and body fat loss. Rest and recovery are critical to your energy levels and play an important role in managing the hunger and satiety hormones, Ghrelin and Leptin. Without adequate sleep, you will crave caffeine, sugar, salt and starch. Also, chances are low that you will find the energy to exercise when you are sleep deprived. Cut down on screen time, record your favorite late night shows and silence your phone in order to get to bed between 30 and 60 minutes earlier.

Eat Healthy Fats In Moderation

When you are reducing total calories, it is important to feel satisfied from meals and snacks to prevent cravings or over eating later in the day. Fat can help with creating that sense of satisfaction.

Chop a few walnuts and add to nonfat Greek yogurt for a healthy snack, stir two tablespoons of ground flaxseed into your cereal, or spread some natural almond butter on half a whole wheat bagel for breakfast. Healthy fats take care of your heart, help you feel full longer, and can even boost your mood!

Step Up Your Routine

Kick up your fitness routine a notch - or three! Working out should feel like your body is actually working. If your habit is to hop on a cardio machine for 20 minutes at the same level each day, your body will quickly adapt, the workout will be less efficient and you will burn fewer calories. Our bodies are keen at adapting quickly so vary your workout throughout the week.

Set realistic goals that you feel great about accomplishing, like pumping up the resistance level every other minute, or keeping at it for an extra 10 minutes and increase the length of your workout over time. Remember, “no pain, no gain” is not necessary, but challenging your body in a safe amount is essential to burn fat and tone muscles.

Not just one of these six key changes is solely going to be the golden ticket to weight loss. Getting in shape takes commitment, and it is so much easier when you give yourself a realistic amount of time to reach your goals.

Do not let slip-ups or missed workouts get you down. See them as simply speed bumps along the way. This positive mindset is the best ingredient in a healthy, active lifestyle. Believe you can do this, start early, and make choices that will lead you to where you want to be: feeling great so you can enjoy summer when it gets here!

Written by Sumner Brooks, RockIt Body Pilates Registered Dietitian. Follow Sumner on Twitter @MyDietitian or learn more at www.NotOnADiet.com