Updated: Apr 27
Summer is here baby, but are you ready or are you still getting ready?!?
You know the slogan, be ready so you don’t have to stay ready? Well, in the case of most moms we live by this when it comes to our kids in making sure we are over prepared for anything involving them. But when it comes to us… well that’s another story, right?!?!
Girl… I get it…. We “intend” to stay ready, but it just doesn’t happen for most of us.
So here is a quick guide to help you get summer body ready in 30 days.
Track everything that you eat. I know, I know, I know you saw this one coming, but seriously in order to pinpoint where you are going wrong in your diet you HAVE to track everything that you eat. Remember 80% of your weight loss will come from what you eat. You can’t outwork a bad diet. So the best way to clean up your diet is to track and find out where you are going wrong, implement a plan to correct those areas, and actually take action.
Aim to increase your current steps by 1,000 steps over the next month. NEAT (non-exercise activity thermogenesis) is a form of physical activity that you currently do every single day, whether you know it or not. NEAT is energy expended for everything you do that is not sleeping, eating, or exercise (i.e. cooking, cleaning, picking up your child). By simply being more active in your day to day life (i.e. taking the stairs instead of the elevator, parking further away from an entrance, walking around your home) you can burn calories that will help you lose or maintain your weight. NEAT accounts for about 15% of the calories that your body will use, so optimizing this percentage is key to weight loss or maintenance.
Add resistance training to your workouts. Ladies, hear me out, lifting weights will not make you look bulky or manly. I repeat, it will NOT make you look bulky or manly. Females have muscles too and therefore we have the right to make ours look sexy and as defined as we are. Resistance training is the best exercise to do to reduce body fat percentage and to get that “toned, defined” look. Incorporating 2-3 days of resistance training at moderate resistance (8-12 reps per exercise) is key to losing or maintaining your weight.
Limit cardio to no more than two to three 30-minute sessions weekly. Cardio exercise is amazing for shedding pounds, but when done in excess it can lead to muscle breakdown. If you are looking for fat loss vs. weight loss you should be prioritizing resistance training over cardio exercise. 20 minutes of cardio is ENOUGH time to receive the benefits from cardio exercise, thereafter it’s time to move on to fat burning exercises (i.e. resistance training).
Limit sugar to no more than 50 g/daily, sodium to < 2400 mg/day, and reduce your intake of fried/fast foods. Diets that are high in sugar and sodium content lead to bloating, water weight, and cardiovascular disease. Sugar and sodium can be counterproductive to your goals, if consumed in high amounts. Diets that are high in fried and processed foods have been linked to diabetes, cardiovascular disease, and other inflammatory diseases. Fried and processed foods are often high in sodium, fat, and carbs. By eliminating these foods alone without exercise someone could lose 5-10 lbs. within 2 weeks.
Following these 5 tips can help you get your body right for summer, so that by July 4th you are in a bathing suit ready for the BBQ.
Now, if you need a little more guidance on how lose weight without crazy restriction, while building healthier habits that help you stay consistent in your weight loss journey, click here to join my group coaching program.
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