Summer begins and from thedietmd.com we will tell you how to get in shape quickly, do not miss Operation Bikini in 1,2,3 steps that will make it easier to get started to show off a fantastic body.
With the approach of summer, the bikini operation begins, but not based on miracle diets or exotic recipes but on some tips that will allow you to be in shape before the holidays, leaving behind those kilos gained during the winter.
And there are certain keys that will help you acquire healthier lifestyle habits accompanied by a balanced and healthy weight loss. If there are few kilos to lose, nothing better than following a fast diet for the summer that will allow you to lose weight in a healthy way.
So, if you want to feel and look better than ever this summer, nothing better than planning the next few weeks based on the Operation Bikini 1,2,3 plan, we will tell you how to do it.
Table of Contents
1 – Reduce the consumption of carbohydrates
To start this Bikini Operation you will need to reduce your carbohydrate consumption but also balance your protein and fat intake. It is advisable to eat five meals a day but this basic principle can be adjusted according to physical wear and tear.
Most diet and nutrition specialists recommend eating less carbohydrates such as pasta, rice, industrial pastries, since this type of food is transformed into fats that are difficult to eliminate.
Keep in mind that the carbohydrates that you can consume are those provided by vegetables and fruits, but also balance the intake of fats and proteins and try to choose foods that provide your body with Omega 3 fatty acids that you will find in fish such as salmon , shellfish and nuts.
Incorporate more fresh products into your diet and try to prepare colorful dishes, remember that colors represent more nutrients and fewer calories.
Stay hydrated, this is essential in your diet. Water is a great ally to reduce cellulite, so change the soft drinks with sugar and drink water all day, since with this you will be able to be hydrated and eliminate toxins from your body.
Say goodbye to alcohol too, as alcoholic beverages provide an unnecessary amount of “empty calories.” Say yes to the infusions that will help you eliminate toxins and liquids that are two great enemies of the bikini operation.
Lastly, add more fiber to your diet. You will find it in fruits, vegetables, cereals and whole grain breads.
2 Physical activity
In the Bikini Operation you cannot miss physical activity and therefore as soon as you start with the low-calorie and balanced diet you have to start doing physical exercise and leave sedentary lifestyle behind.
A good option is to practice aerobic exercises such as running or swimming, they are excellent for improving your figure and will work areas of your body that tend to accumulate fat, but they are also optimal practices to achieve good muscle toning.
But Attention! If you have not practiced physical exercise for a long time, the ideal is that you start little by little. About 15 or 20 minutes at the beginning and gradually increase physical activity until you reach 45 minutes a day, since only after half an hour of training does the fat begin to burn.
Three times a week is enough since what is sought is to improve physical appearance by reducing volume and transforming fat into muscle. You can also walk home from work once or twice a week or
3 The secret is to compensate
Miracles do not exist, so to begin Operation Bikini the secret is to compensate. Start by incorporating healthy habits into your day to day and with this you will begin to lose the kilos that you added during the winter.
Compensate foods with many calories for others that provide the necessary nutrients but do not add kilos to your figure, but you should always set goals that you can meet, no miracle diets or physical over-training, because with this you will not get fit for the summer, on the contrary you will be exhausted and you will return to the old habits that have led you to be overweight.
Compensate for sendentarismo with a balanced physical activity, it will be useless to spend hours in the gym, the best thing is a physical training plan adapted to your needs, with this you will avoid exhaustion and you will remain motivated to continue with the proposed goal.
Bikini Operation in 1, 2, 3 easy and simple steps to implement and remember that miracles do not exist, so you will only achieve your goals by implementing healthy habits, without doing crazy things and following the advice of specialists.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.