Take a bikini. Wear it on your body. Fat or skinny, toned or flabby and loose, you look beautiful!
Getting your body ready for bikini season will take some hard work and dedication, but it doesn't have to be torturing yourself. Read this article to learn how to lose weight the healthy way, and have fun doing it!
Step
Part 1 of 5: Goal Setting
Step 1. Decide which part you want to fix
This will help you choose the right diet and exercise regimen for you.
Ask yourself the following questions: Do I want to lose weight? How many kilograms of weight do I want to lose? Do I want to gain muscle? Am I satisfied with my weight, but want to tone it down?
Step 2. Weigh your body and take measurements
This will help you track your progress.
Keep in mind that muscle weighs more than fat, so if your goal is to gain muscle mass or tone your muscles, you may gain weight overall. If this is the case, then focus on measuring your body shape, not on the numbers on the scales
Step 3. Photograph your "before" body
This will help keep you motivated, and will make you feel very satisfied when you take your "after" body photos.
Step 4. Buy the bikini you want to wear (unless you already have one) and hang it somewhere you'll see it every day
This will serve as a reminder of why you started, especially on those tough days when you want to give up.
Part 2 of 5: Eat Healthy
Step 1. Reduce your calorie intake
This is especially important if you are trying to lose weight. Remember that exercise alone will not make you lose weight; You really have to change your diet.
Step 2. Eat lots of vegetables and fruits
These types of foods are full of vitamins and minerals, and will help keep you full and energized throughout the day. Leafy greens and non-starchy vegetables are the best choices for you; eat only a few pieces of fruit a day.
Step 3. Eat lean protein
Turkey, chicken and fish are foods that are low in fat but rich in protein. If you're a vegetarian, try tofu, tempeh, veggie burger and eggs.
Step 4. Drink at least 8 glasses of water every day, it is very important for you not to be dehydrated
Step 5. Reduce your sugar consumption
Read food labels and be aware of hidden sugars in dressings, sauces, and breads.
Try to avoid alcoholic beverages. If you stick with it, opt for wine over sugary cocktails or high-carb beer
Part 3 of 5: Doing Aerobic Exercises
Step 1. Do 30 minutes of cardio exercise 3-5 times a week
Examples include walking, running, jogging, cycling, swimming, and/or hiking. Exercise like this improves your heart health and boosts your metabolism, even after you're done exercising.
Step 2. Choose an exercise that you enjoy
This way you are more likely to keep practicing with the exercise.
Step 3. Join an exercise class or gym
If you're having trouble staying motivated, being around other people might help. Plus, if you pay for a membership to a gym, you may feel a greater obligation to train.
Step 4. Make simple lifestyle changes
If you can't find time to do formal exercise, then make simple changes to make your daily routine more active.
- Park further away from your destination and walk.
- Walk around the mall or park in your city for a few hours.
- Clean the house or do other tasks that require you to use your feet.
Part 4 of 5: Tighten up
Step 1. Do yoga, pilates, or other exercises to tone the body as a whole
It is very useful especially for women who want to stay slim. This exercise also improves flexibility, posture, and mood.
Step 2. Exercise your arms
- Weightlifting. Keep the exercise around 10-20 reps, if you can do more than that, it means the weight you choose is too light and if you do less than 10-20 reps it means the weight you use is too heavy. (Always lift the weight until you're not strong anymore)
- Do push ups. For the modified version, keep your knees on the floor.
Step 3. Exercise your abs
- DON'T DO Crunches. Crunches can damage the discs in your spine (which cannot be cured).
- Do planks for as long as possible. Make sure your body stays straight; don't let your hips sag. (Do it in front of a mirror to check your body position)
Step 4. Strengthen your legs
- Do squats. It will also help tone your butt!
- Do lunges. Hold a dumbbell in each hand for added weight.
- Use a stationary or high-resistance elliptical bike.
Part 5 of 5: Stay Motivated
Step 1. Keep a food and/or exercise journal
People who keep notes about the food they eat tend to lose more weight than those who don't. Make sure you read food labels and include toppings, dressings, and sauces when calculating your calorie intake.
Step 2. Practice with other people
This will keep you both entertained and motivated throughout 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 of that gym.
- Get a personal trainer.
Step 3. Find friends who both lose weight
You can help motivate each other when motivation levels are low, and even compete with each other as an added boost.
Tips
- A good tip is to turn off the TV and go outside. Walking comfortably for long periods of time will help you in the long run!
- Remember - starving your body will only push your metabolism into survival mode. This means that the body will try to conserve energy by slowing down the metabolism. Therefore, even though you may be eating very little, your body will make and store more fat. Stick with a moderate diet that includes a variety of fresh foods and whole foods instead. Basically, the better you treat your body, the better your body will treat you!
- Remember - if you starve yourself, then as soon as you start eating again your weight will return to normal! Do diet and exercise in moderation for best results.
- Find out what types of foods are your weaknesses and try to avoid places that you know serve them.
- If you're having a hard time fighting chocolate or other sugar and fat cravings, then do simple exercises like sit-ups to take your mind off eating. Also, drink plenty of water and try not to eat large snacks or lunches.
- Not all workouts have to feel like exercise. Use fun activities like shopping to use as your cardio workout!
- If you're craving chocolate or want to go buy some popcorn while you're watching a movie, get yours! If you don't fulfill your urge to eat such foods, you'll get discouraged more quickly. Eating these foods in moderation means that you shouldn't eat them all the time, but in sufficient quantities so you don't go crazy!
- Don't be too hard on yourself if you fall back into bad old habits. It happens to almost everyone. Remember to support yourself and try again. You must always stay positive.
- If you're looking for food at the supermarket, head to the "healthy" food section.
- Look for healthy foods, such as fruit, and eat them instead of unhealthy snacks.
- You don't have to starve to get the body you want! You might already be looking great for the summer!
- Don't starve yourself! You can be at risk for health problems.
- Sign up for a school sport or recreation. There you will be given practice, and you will be motivated to work hard in order to win.
- Know your body type. If you're pear-shaped, you'll probably still be pear-shaped even if you've lost 7 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.
Warning
- Always consult your doctor before starting any new diet or exercise regimen.
- Make sure you consume enough calories to maintain your health.
- Be careful when lifting weights or using other sports equipment.
- Don't expect to see drastic changes in a few weeks.
