If you’re leaving on vacation next week, even if you lose weight quickly, it will only be a few pounds and will return quickly, most probably while you’re on your vacation. If you have more time, like a month or two, there are several things you can do to not only look better, but also feel better and more energetic. Even if your deadline is two weeks, you can make some positive changes, but if you’re expecting to drop 20 pounds or fit into clothing that is two sizes smaller, you’ll be disappointed.
Losing weight starts in the kitchen.
You don’t have to starve yourself to shed pounds. Starving yourself right before a vacation can drain you of energy and you’ll miss all the fun. Instead, focus on eating healthier. Eliminate food with added sugar and load your plate with whole food, like fruit and vegetables. That’s right! You can eat a lot when you choose vegetables like fresh greens, carrots, peppers and other colorful veggies. Cut out processed food, too. Highly processed foods normally don’t improve your nutrition but do provide empty calories.
Workout at least a half hour a day.
If you have a month, you’ll notice a big difference in how you look and feel. Don’t try to overdo it because you have a timeline that’s approaching. Overexercising can lead to injuries that will not only set you back months, but can also ruin your vacation. Spending 30 minutes a day working out not only tones the muscles, but also burns extra calories. It can help you lose weight, but best of all, you’ll build energy and enjoy your vacation more.
You want the best workout to burn calories and shed pounds faster.
Strength-building exercises not only burn tons of calories, but they also build muscle tissue at the same time. You’ll look more toned after just a few weeks. While cardio also torches calories, it gets those extra calories to burn from both fat and muscle tissue. Muscle tissue burns more calories than fat tissue does for maintenance, so the more you have, the higher your metabolism. Make your workout a HIIT—high intensity interval training—workout that modifies the intensity throughout. Not only does it burn calories while you’re doing it, it continues to burn calories after you quit. Any type of workout can be a HIIT workout.
- Increase your activity level. Even if you workout every day, you can boost your calorie burning by becoming more active when you’re not working out. Take the stairs instead of the elevator, park further from the store or walk to lunch.
- Plan your meals and prepare them ahead. You’ll have the right portion size and be less likely to cheat. Don’t forget to include a mid-morning and mid-afternoon snack. It helps control your appetite and keeps you energized.
- What you drink makes a difference, too. Some fancy coffees have as many calories as a meal. Sugary soft drinks, like colas, contain 100 calories per can. Replace them with water. Avoid diet drinks. Studies show a link between diet sodas and a larger waist circumference.
- Get adequate sleep. Lack of sleep slows you down and makes you hungrier. It disrupts the balance between the hunger hormone ghrelin and the satiety hormone leptin, suppressing leptin and increasing ghrelin.
For more information, contact us today at LIV Fitness