Despite summer fast approaching, there’s still time to make some healthy changes and ensure you feel your bestthroughout the warmer months.
Whether you’re jet setting abroad or planning a much-needed staycation, here are 5 simple tips you can implement now to get in shape for summer.
1. Practice portion control
No matter if you have many pounds to shift or simply want to maintain an optimum weight, it’s essential to make sure you practice portion control.
Portion control is important because it allows you to have a tight handle on how many calories you are presumably consuming. This way, you eat what your body needs, instead of mindlessly overindulging.
The best way to estimate healthy portions is to fill your plate or bowl with 50 percent vegetables or salad, 25 percent lean protein, and 25 percent starchy vegetables or carbs.
You can also try eating off smaller plates to trick your mind into thinking you’re eating more than you are.
2. Increase your protein intake
Protein plays a key role in our body’s health and normal function, and studies have shown it can help keep us fuller for longer, potentially playing a role in successful weight loss. According to a review of studies published in Frontiers in Endocrinology, protein-heavy diets also create lean muscle mass and help us maintain weight loss for longer periods.
In addition, a study published in The American Journal of Clinical Nutrition found that high protein diets could lead to a higher energy expenditure and more weight loss as a result.
Whilst there’s no ‘exact’ amount of protein you need each day, the daily recommended protein intake for healthy adults is 10% to 35% of your total calorie intake.
3. Incorporate HIIT training
Incorporating HIIT [High Intensity Interval Training] into your regime is a great way to help you reach your goals. According to a 2017 study, it can be an effective way of reducing body fat and burning calories in a shorter amount of time.
HIIT training involves alternating sets of high-intensity exercise and rest. The idea is to work extra hard for short periods and rest between the high-intensity bursts of exercise. This burns a lot of calories, which helps contribute to weight loss.
To do HIIT on a treadmill, set the treadmill or running machine so it’s flat. Walk at 2 mph for 5 minutes to warm up, then run at 9 to 10 mph for 30 seconds, walk at 3 to 4 mph for 60 seconds and repeat 5 to 10 times before cooling down.
4. Prioritise sleep
It couldn’t be more important to prioritise good quality sleep when trying to get into shape – even with the very best diet and fitness routine, if sleep is off, so are you.
According to research from the Robert Wood Johnson Medical School, too little sleep leads to 50-percent higher carb cravings, and the more tired you feel, the stronger those cravings are because your body is trying to get more energy.
To avoid cravings, aim to get about seven hours of sleep a night, which research suggests is the ideal amount to feel recharged in the morning.
5. Stay hydrated
While you won’t wake up lighter simply by sipping more water, science suggests water can help with weight loss in a variety of ways, from suppressing your appetite and boostingyour metabolism, to making exercise easier and more efficient.
While lots of factors can affect your body weight, if your goal is to look and feel your best for summer, making sure you’re hydrated could be a good place to begin.