Swimsuits Season Prep Tips
Spring is in full swing, and before we know it, summer will have arrived. For many, these months signal a time when we can shed that heavy clothing in favor of something lighter and of course, hit the beach. However, not all people feel like their bodies are bikini-ready. If you fall into this category, consider following the weight-loss advice below:
Eat Less, More Often
You may be surprised to read this, but eating six to eight small meals a day can actually help you shed pounds. The idea is to keep your metabolism up.
Practice Portion Control
Another simple yet powerful tool for weight loss is practicing portion control. It’s easy to underestimate how much we’re really eating, especially when plates and serving sizes seem to be getting bigger every year. Using smaller plates or bowls can help trick your eyes (and your stomach) into feeling satisfied with less food, so you avoid accidentally piling on extra calories.
Even healthy options like avocados, nuts, or those delicious homemade smoothies can still contribute to unwanted weight gain if you’re not mindful of your portions. The key is balance—enjoy a variety of foods, but keep an eye on how much makes it onto your plate at each meal.
Rethink Late-Night Snacking
While eating smaller meals more frequently may help, sneaking snacks after dark is a common pitfall that can make weight loss trickier. Often, those nighttime cravings have less to do with genuine hunger and more to do with boredom or habit. Giving in regularly can lead to unwanted extra calories, especially if you’re reaching for chips, cookies, or other calorie-dense treats.
Instead, if you genuinely need a little something before bed, opt for lighter options. Fresh cherries, slices of kiwi, a handful of popcorn (air-popped, no butter necessary), or a piece of homemade yogurt bark can satisfy without derailing your goals. Swapping out high-sugar or high-fat snacks for these lighter alternatives helps keep your metabolism on track, making it easier to greet swimsuit season with confidence.
Drink Black Coffee
Coffee is one beverage that can help speed up your metabolism. However, remember to leave behind all the sugar and cream that can add empty calories.
Hit the Gym Regularly
You don’t have to spend hours getting your sweat on, all it takes is 30 minutes three to four times per week. Start off slowly and then gradually build up your intensity. Do your best to get out of the “all or nothing” mindset.
The key is to make movement a regular part of your routine, whether that’s a brisk walk around the block, a quick home workout, or trying a new yoga or Pilates class. Exercising consistently not only helps burn calories but also boosts your mood and makes it easier to stick to healthy eating choices. Find an activity you enjoy—when you love what you’re doing, you’re more likely to keep at it and see results by summer.
Add Strength Training to Your Routine
To really kick your weight-loss efforts into high gear, make strength training a regular part of your week. Aim for two to three sessions each week, focusing on major muscle groups with exercises like squats, lunges, or working with free weights. Not only does this help you torch more calories—even when you’re not working out—but it also shapes and tones your body as you slim down. Start light and simple, and as you grow stronger, gradually increase your resistance or weights to keep challenging your muscles.
Drink Plenty of Water
Sodas, even those that are diet, can bloat you and cause cellulite. Water does none of these and quenches your thirst. Aim for eight cups daily. The best way to reach this goal is to carry around a refillable water bottle with you.
Add More Protein
Upping your protein intake can be a game-changer when you’re trying to slim down for swimsuit season. Protein helps keep you full for longer stretches, so you’re less likely to grab those not-so-healthy snacks in between meals. Plus, it plays a key role in making sure you burn fat—not muscle—when you’re losing weight.
Aim to include a serving of lean protein at every meal. Think grilled chicken, fish, Greek yogurt, eggs, or even a scoop of protein powder if you’re on the go. A handy rule of thumb: try to get about one gram of protein for every pound of your goal body weight. So, if your target is 140 pounds, shoot for around 140 grams of protein each day. This strategy helps maintain your energy and supports your overall fitness goals for summer.
Fill Up on Fiber
Fiber is your secret weapon when it comes to feeling satisfied and staying on track with your goals. Aim to get about 30 grams of fiber each day for the best results.
Filling your plate with fiber-rich options—like crisp apples, berries, fresh leafy greens, and crunchy carrots—not only helps you feel fuller for longer but also keeps things moving smoothly (if you catch my drift). Add simple swaps like whole grain bread or a handful of almonds to bump up your intake without much fuss.
Cut Back on Alcohol and Sugary Beverages
While that glass of wine or fizzy soda might seem tempting, these drinks are often packed with hidden calories that can quickly add up. Sugary beverages, as well as cocktails, contribute unnecessary calories without really satisfying your hunger, meaning you may end up consuming far more than you realize.
Consider this: starting your morning with a sugary coffee drink or enjoying a few alcoholic beverages over the weekend can completely derail your weight loss efforts. Instead, opt for water, herbal teas, or sparkling water with a squeeze of lemon or lime. Your waistline will thank you, and you’ll feel more energized throughout the day!
Prioritize Quality Sleep
Don’t underestimate the power of a good night’s rest when it comes to slimming down. Getting seven to nine hours of sleep each night isn’t just about feeling refreshed—it can actually help your weight loss journey. Adequate sleep helps your body recover from workouts and keeps your energy levels high, making it easier to stick to your fitness routine and meal plan.
When you’re well-rested, you’re also less likely to reach for unhealthy snacks or binge eat to fight off fatigue. Staying on a solid sleep schedule may be just as important as what you put on your plate and how often you hit the gym.
Get Rid of Stubborn Fat with Liposuction
Keep in mind that sometimes, you don’t lose all the weight that you want. It’s common to have stubborn pockets of fat that just don’t respond to eating right and exercising regularly. If this happens, you may want to consider visiting a board-certified plastic surgeon to inquire about liposuction. Whether you want to eliminate stubborn love handles around your waist or extra fat in your thighs, an experienced physician like Dr. Lett can help. To schedule your consultation, call 615-443-0901. You can also learn more about Dr. Lett and his impressive qualifications by checking out thelettcenter.com.