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Last Updated: April 9, 2021 References Approved
Ready to hit the beach and soak in some rays? There are plenty of ways you can look and feel your best while kicking back in the summer sun. We’ve put together some tips and tricks to help you get the bikini body of your dreams.
Large weight loss goals can be tough to reach. Instead, set small, weekly goals that are easy to track, so you can feel relaxed and motivated during your weight loss journey.[1]
Slow weight loss is the best way to get safe, consistent results. Believe it or not, individuals who lose 1 to 2 lb (0.45 to 0.91 kg) each week are more likely to maintain their new weight.[2]
Intermittent fasting is a handy alternative to traditional dieting. You might try the 5:2 method, where you follow a traditional meal plan for 5 days, and follow a 500-600 calorie schedule on the 2 off days. You could also give 16/8 fasting a try, where you eat all your daily calories in an 8-hour period and fast for the other 16.[3]
When your body goes a long time without food, it begins burning fat. Intermittent fasting is a great way to kickstart this process.[4]
For your own safety, always talk to your doctor before making any major changes to your diet.
Cut 500-750 calories from your daily diet as a simple weight loss option.[5] Lower your calorie count by making healthy replacements in your diet, and use a calorie counter to keep yourself on track with your new goal. Decreasing your portions is another great, easy way to cut down on calories.[6]
You might sip a cup of black coffee instead of drinking a latte, or eat a cup of strawberries for dessert instead of a bowl of ice cream.
Optimizing your meal plan is a great way to stay healthy and in shape. On a 2,000 calorie diet plan, health experts suggest eating 5 servings of veggies, 4 servings of fruits, 6 servings of grains, 3 servings of low-fat dairy, 2-3 servings of protein-rich foods, and 3 servings of unsaturated fats and oils each day.[7]
One cup (100 g) of leafy greens qualifies as 1 serving of veggies, and 1 medium-sized fruit counts as a single fruit serving.
A piece of bread or a small tortilla counts as a serving of grains, while 1  c (240 mL) of milk equals a serving of dairy.
Around 1 tbsp (15 g) of peanut butter counts as a protein-rich serving, while 1 US tbsp (15 mL) of vegetable oil counts as a serving of unsaturated fat.
Ready to give this meal plan a try? You can get customized serving recommendations here: https://www.myplate.gov/myplate-plan.
The Mediterranean diet is a healthy alternative to a standard eating plan. Unlike crash diets, the Mediterranean diet is all about eating healthy carbs and fats, and isn’t super restrictive.[8] In fact, on the Mediterranean diet, you can still eat poultry, fish, seafood, olive oil, whole grains, and low-fat dairy.[9]
Grilled salmon, veggie calzones, bean stew, braised kale, and poached pears are just a few delicious recipes you can try on this diet.[10]
According to experts, low-carb diets won’t really help you lose weight.[11]
Exercise is an essential part of weight loss.[12] Exercise is a really important part of weight loss, and will help you slim down before bikini season. According to experts, aerobic exercise, like jogging or power-walking, is a great way to shed a few pounds.[13]
There are lots of different aerobic exercises to choose from! If jogging or walking isn’t your cup of tea, you might enjoy swimming, biking, rowing, jumping rope, or using an elliptical machine.[14]
High Intensity Interval Training is a fun alternative to your usual cardio.[15] These fast-paced, strenuous workouts help you burn calories quickly and efficiently. If you aren’t in the mood for a long workout, a HIIT workout is a great option for reaching your bikini body goals.[16]
Do pullups for 30 seconds, complete 60 jumping jacks, and do 20 reps of burpees. Then, let yourself rest for 1 minute. Repeat this circuit 3 more times to finish your workout.[17]
Do 45 reps of mountain climbers, 20 push-ups, 1 minute of planking, and 1 minute of jump roping. Take a break for 1 minute, and repeat the cycle 3 more times.
Strength training helps boost your muscle mass. Go for a quick, 5-10 walk before your workout to help you warm up. Then, complete a set of 12-15 strength training reps for each muscle group.[18] For a well-rounded workout, work your chest, hips, legs, back, abdomen, arms, and shoulders.[19]
Bicep curls, tricep kickbacks, and V exercises are all great ways to tone your arms.[20]
Fire hydrants and Frankenstein slides are great workouts for your glutes.[21]
Planks, crunches, and abdominal presses are great ways to work your core.[22]
Give yourself a day to rest between each strength training workout, so you don’t strain your muscles.[23]
Research shows that a lack of sleep can lead to weight gain. In some studies, people who got around 4 hours of sleep were a lot hungrier than those who got a good night’s rest. Some experts believe that when you don’t get enough shut-eye, your body may not produce the correct amounts of leptin, an appetite suppressing hormone, and ghrelin, an appetite boosting hormone.[24] Instead, experts recommend getting at least 7 hours of sleep each night, if possible.[25]
Massages help lower your body’s stress hormones.[26] Over time, stress hormones like cortisol can lead to long-term problems, like weight gain, heart disease, and more.[27] That’s where massages can help! They actually lower stress hormones in your body while also boosting your feel-good hormones, like serotonin.[28]
Cold water burns more calories. As you sip a refreshing glass of ice water, your body burns extra calories to get the water to your body’s standard temperature. Because of this, you can actually burn up to 8 calories by just drinking a glass of water.[29] This may not be a lot, but it’s better than nothing!
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How can I get a bikini body overnight?
Unfortunately, you can't. Cutting calories for fast weight loss can have negative effects on your overall health. Monitor your physical and mental health carefully and consult a doctor if you notice any changes, such as increased irritability, fatigue, nausea, headaches, or menstrual issues.
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This article was co-authored by Alyssa Chang. Alyssa Chang is a nutrition coach and trainer, based in the San Francisco Bay Area. She uses her extensive background in brain-based neuroscience to work with clients on improving their connections with their brain and body to heal, reach goals, and move pain-free. She holds a BS in Kinesiology and Exercise, Nutrition and Wellness from the California State University, East Bay and is certified in Precision Nutrition, Z-health Performance and is certified by the National Council for Strength and Fitness. This article has been viewed 77,038 times.
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