Most look forward to the warmer weather and longer days in the Ocean State. All these months, waiting for summer, will pay off once the temperature rises and the days grow longer. However, some people will be nervous about putting on that bathing suit. It is never too early to start getting beach ready. Do not wait until June 1st. April and May are good months to start, as you have plenty of time to make and see changes. I am not talking about diets or extreme workouts. I am talking about changes that are doable and long term attainable.
To start off on this venture, you can add protein to every meal. It is no secret that eating enough protein is important for increasing muscle mass, but protein also plays a role in fat loss, too. A study showed that adding protein to all three meals can assist with weight loss. Adding protein, not only assists with fat loss, it also helps preserve more lean mass, which is the goal for the ideal beach body.
Stop snacking. Yes, even healthy snacking. Healthy snacking can slow weight loss. People often think if it’s healthy, they won’t gain weight, but that is not true. Quantity is key. A few quick bites of a healthy snack is okay, but most, while snaking, don’t monitor how much they are eating. Overeating any food is not good. A few extra calories, here and there, add up quickly, and can cause you to overeat unintentionally. If you must snack, portion control what you are going to snack on.
Here are some healthy snacks to choose from:
Kale chips. Spinach dip made with Greek yogurt. Use celery sticks or veggies instead of chips for dipping. Cauliflower popcorn. Artichoke dip. Watermelon chunks with feta cheese. Hard boiled eggs. Seaweed sticks. A handful of cashews or almonds. Apple slices, sprinkled with cinnamon, or with a slice of cheese. Chickpeas, roasted in the oven, with olive oil and cucumber or garlic salt.
There are countless other options. Again, the key is to portion control what you are going to snack on. Too much of anything is too much!
Cut out or cut down on alcohol. Alcohol is usually empty calories. You need to cut calories, so your body burns stored fat. A glass of wine can relax you and does have some health benefits, but most alcoholic beverages have no nutritional value. A study found that men who had a couple of drinks a day, intake an added extra 433 calories. Plus, alcohol tends to lower our inhibitions, which means you may not think twice about eating.
Eat foods that help you fight cellulite. Nine out of every ten women have cellulite. This can make anyone shy away from putting on a bathing suit. It can develop as a result of a breakdown in collagen. Collagen is a type of protein, so eating high quality protein foods can help to strengthen the collagen fibers that reduce cellulite. Flaxseeds and dark berries naturally boost the body’s collagen production. Tofu and broccoli are also collagen boosters, and remember to drink lots of water!
Find foods that won’t bloat you. Nobody wants a bloated belly at the beach. Avoid high sodium packaged foods that can trigger water retention. Surprisingly, there are healthy foods that can cause bloating too. Clean foods that might cause bloat include apples, beans, and peas. To offset water retention, eat high-potassium fruits like bananas, avocados, kiwis and oranges. The best veggies for reducing bloat are asparagus and cucumbers.
Lastly, sleep is crucial when it comes to your body. Whether you are trying to lose weight or gain muscle, sleep is crucial. Sleep allows your body to recover from intense exercise, build and repair muscles. Not getting enough can disrupt your hormonal balance and cause you to experience excessive hunger and cravings. People that don’t get enough sleep, snack more at night, and are more likely to eat high carb snacks. As we know, carbs store fat, they do not burn it. The right amount of sleep is anywhere between seven and nine hours.
Lastly, and most importantly, do not compare yourself with anyone else. Be the best you and love your body. We all know the saying, “it could be worse.” The truth is, it could. Remind yourself, some people can’t walk. Some people are obese and are struggling far more than you are. Appreciate your body and remember, confidence is beauty. Regardless of how you look and feel, when you have confidence, you are beautiful.
Quotes:
“Remember that our bodies are always changing, and that’s okay. What’s unhealthy is trying to fit into an unrealistic norm of what is seen as perfect.”
“Tell your mind to stop bullying your body.”
