Get Your Bikini Body Back in One Month!

Get Your Bikini Body Back In One Month!

So let’s set some realistic goals straight away.  If you hope to lose 20 pounds in one month then you might be setting yourself up for failure.  According to the CDC, average healthy weight loss is 1.5 - 2.0 lbs per week.  If you strive for more it may happen but chances are you will gain some, if not all of it back.  This is typically due to your diet being unrealistic to maintain.  So yes, you will see quick results by significantly reducing your calories and exercising.  The question is, can you do this day in and day out for the rest of your life? Healthy weight loss is about long term changes to eating and exercise habits.

Let’s discuss what I would do if I had one month to get ready for let’s say, bathing suit season.  Oh wait!  That’s right there is only one month until the beaches “officially” open for summer, we start wearing our cute sun dresses, bathing suits and flip flops.  No worries if you have done nothing so far.  Make today the day you commit to one month of eating clean and exercising more.

First let’s look at what you are putting in your mouth.  I always say that 70% of the equation is what your putting in your body.  Starting today, try to cut sodas and alcohol out of your diet.  If you are having multiple sodas a day and couldn’t fathom completely cutting them out, I say, step up to the challenge.  Alcohol if full of empty calories that is not conducive to helping you reach your bikini goal, not worth it.  No, it won’t be easy but this is determination time! I find a healthy alternative is seltzer water with a splash of pomegranate juice.  You get the fizzy that your looking for with none of the crap!  Another good rule of thumb when grocery shopping, anything with more than 7grams of sugar per serving should be put back on the shelf.  Yes, fruit has sugar, which is naturally good for you, however, since you have a time line of four weeks, I would limit your fruit to one or two servings daily.  Try to work in more veggies!  I would try to work in 2 completely meatless days per week.  For example, oatmeal for breakfast, apple and handful of almonds for mid morning snack, colorful salad for lunch, hummus and carrots for mid-afternoon snack, and a veggie stir-fry over brown rice for dinner.  It’s just that simple!

Another challenge and I mean challenge, cut back on the amount of dairy.  Why?  Well, there are many arguments for cutting dairy.  The one that interests me is that it causes inflammation in the body and produces mucus.  This doesn’t sound like something that would make me lean in one month.  Yes, cutting back on dairy means little to no cheese. Maybe switching up regular cows milk with almond or rice milk.  I do believe that yogurt has great bacteria for your intestines, which promotes healthy digestion.  If you choose to have yogurt make sure that it has live and active cultures and 7-10 grams of sugar per serving.  Be careful when shopping for yogurt, most of the yogurt out there is full of sugar.

Now that we have made some changes to our diets, let’s look at our workout regime.  We need to start getting cardiovascular exercise in at least 3 maybe 4 days per week.  In addition, strength training 2 maybe 3 times per week.  Notice I didn’t tell you how long.  I think this depends on the person.  If you are someone who doesn’t exercise on a regular basis then you will need to start a little slower.  Maybe commit to 30 minutes of cardiovascular exercise 3 times per week and strength training 2 times.  Something is better than nothing!  Remember to listen to your body.  If you push too hard too soon you may end up injuring yourself, which is never fun.  If you are unfamiliar with equipment or do not know proper techniques for strength training, I recommend working with a professional strength trainer.  This is a financial investment that is worth it.  I know I am biased but even I work with a professional on occasion.  It makes for a much more efficient workout. I can’t always see what needs corrections in my body.  Another set of eyes always helps.

The more your body starts to recognize that it is going to get good clean food and exercise it will start to let go.  This is when you will start to see change.  This “change” I speak of may not be numbers on a scale.  You may begin to feel like your clothes fit better, you are sleeping better and feeling more confident.  These are positive changes.  The weight will begin to fall off the more consistent you are with continuing your clean eating and exercise regime.  Dedication and determination are the keys to success.  Remember Bikini season is only one month away.  Now that you have the tools let’s make this the best summer yet!