When the rain starts to fall less frequently and is replaced by the hot sun, we are tempted to spend time on the beach. Bikini body or a beautiful body in a swimsuit is also a dream in this season and to get it, we must exercise and regulate our diet. Unfortunately this method is more effective if done in a long time. Don't worry though, you can still lose weight in just a few weeks if you stop eating junk food and start exercising.
Step
Method 1 of 2: Adjusting Your Diet
Step 1. Realize that many different body types look beautiful in a bikini
Many assume that only a slim body looks beautiful in a bikini. Actually no. By adjusting your diet and exercising regularly, you can have a healthy body that looks beautiful in a bikini. Try to believe in yourself and your body will look beautiful.
Step 2. Know that there are 3,500 calories in 0.5 kilograms of fat
The easiest way to lose weight is to burn more calories than you take in. That's actually 3,500 calories less than we think, and you can lose about 5 pounds per week by cutting 500 calories by skipping junk food even if your diet remains the same. While you may not necessarily be able to lose 0.5 kilograms after cutting 3,500 calories, this calculation is good enough to serve as a reference.
- A glass of soda, one donut, and one slice of fried chicken contain about 150-250 calories.
- Running or walking for about 1.5 kilometers burns about 200 calories. If you break the habit of eating donuts or drinking soda in the morning and walking a few kilometers per day, you can lose almost 0.5 kilograms per day.
Step 3. Stop eating junk food
These foods have very few nutrients while being high in calories. By reducing your intake of soda, snacks, and desserts, you too can have a beautiful body faster.
Step 4. Try to eat more often, in small portions, instead of eating 3 large meals a day
Try to eat 5 small meals a day, about every two hours. Make sure you don't starve yourself because your body needs food to lose weight.
- This method often helps you to control the portion of the food you eat, thereby preventing you from overeating.
- It takes your brain about 20 minutes to realize that your stomach is full, and many people subconsciously continue to eat food during this period of time and increase the number of calories that enter the body.
Step 5. Balance your diet with a majority of carbohydrates and protein
Make sure 40% of your calories come from protein (chicken, fish, peanut butter, nuts), 40% from net carbohydrates (yams, vegetables, brown rice, whole wheat flour), and $20 from natural fats such as avocado, nuts, eggs.
Step 6. Drink lots of water
Try to drink 2-3 liters of water per day. This not only helps you lose weight, but also cleanses the skin.
Get in the habit of drinking water instead of soda or juice
Method 2 of 2: Exercise
Step 1. Try to run, cycle, or swim for 15-20 minutes per day
Easy basic cardio exercises can burn calories and increase the body's metabolism so that fat burns faster. Taking the time to exercise is important not only to have a beautiful body but also a healthy body.
- Join a local sports team, or try to play sports with friends 1-2 times per week.
- Invite friends or family to become sports partners so that you are more motivated to do so.
Step 2. Try interval training to burn calories and fat fast
You can do 15 minutes of high-intensity interval training, instead of just regular running, to get results faster. Start with a relaxing jog to warm up for 5 minutes. Then, try to run fast for 30 seconds, trying to do it as fast as possible. Without stopping running, lower your speed and run at this low speed for 1 minute. Repeat this 10 times.
Step 3. Focus on your "beach muscles."
To get a bikini body quickly, you may have to focus only on your abs, legs, and arms. The muscles in this part of the body can be trained easily at home.
- Stomach Do sit-ups, crunches, and planks.
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Arm:
Do push-ups, dips, and pull-ups.
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Foot:
Do box jumps, squats & lunges, or run up stairs.
Step 4. Start doing weight training 1-2 months before summer arrives
Your metabolic rate is determined by how much muscle you have. Therefore, the more muscle you have, the more fat your body burns. Lifting weights increases your metabolic rate, so your body also builds muscle and burns fat while you sleep, drive or shop.
- Plan your weight lifting schedule ahead of time to get the best results.
- While not instant, lifting weights is a great way to start seeing results within 2-3 weeks.
Step 5. Find a way to exercise in one day
Try to take the stairs instead of taking the elevator. You can also try walking or cycling to work, and doing push-ups during office breaks. To get the best results in the fastest time, you should spend as much time as possible on burning calories.
Tips
- Never use a tanning bed to darken skin tone. This method is tantamount to sunbathing all day without using sunscreen and can cause skin cancer.
- Start the program to get a bikini body at least one month before the holiday season arrives. The longer you run this program, the more beautiful your body becomes.
- Try exercising by doing fun activities like skating, playing basketball, riding a bicycle, having fun on the trampoline, yoga, and more! But remember to drink lots of water.
