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Many women dream of having a fit, toned bikini body. When you are in your 20s, you can achieve it without putting in much effort especially if you are blessed with good genes and a high metabolic rate. However, once you reach your 30s, it is a challenge to maintain a trim body and toned abs. Diet, lifestyle and genetics play a vital role in determining your body type.
I used to be skinny in my teens and early 20s, once I hit 30, my metabolic rate slows down and it becomes more difficult to maintain a slim body. However, maintaining a healthy lifestyle and controlling my diet helps. Here are some tips that have worked for me and I’m sure they will work for you too.
Drink lots of water
Drinking water helps to eliminate toxins from your body. Try to drink at least eight glasses of water everyday. This not only keeps you slim, it will also keeps your skin clear and radiant. Stay away from carbonated drinks, artificial fruit juice, coffee and tea.
Avoid alcohol
If you want to have a bikini fab body, you will need to eradicate alcohol from your life as alcohol is the Number 1 bikini buster. A sommelier once told me that amount of calories in a glass of wine is similar to a plate of pasta. Assuming that there are about 500 calories in a plate of pasta, if you have two glasses of wine, you will already be consuming about 1000 calories, which is equivalent to the calorie intake of most women in a day.
Control Calorie Intake
It’s all about calories! The more you exercise, the more calories you will burn. If you lead a sedentary lifestyle, it is best not to eat too much. Cut down your food intake by half for a month and stay away from snacks and desserts. If you have a craving for a piece of chocolate cake, you can treat yourself to just a bite. Taste to satisfy your palate but do not finish the whole cake.
Proper Nutrition
Nutrition is key if you want to prepare yourself for the beach. To have a smoking hot bikini body, you will need to eat the right type of food. Just dieting will not help. You will have to eat sensibly so you do not gain weight at the wrong places. Your daily meals should consist of lots of wholegrains, lean protein (steamed chicken breast and fish), fruits and vegetables.Grapefruit juice is excellent as it contains high amounts of Vitamin C and also aids weight loss. For lunch, you can can afford to eat a little more, however, refrain from eating after 8pm. A heavy dinner is the main cause of weight gain. Replace carbohydrates with a low fat smoothie or a salad during dinner. Avoid processed food as it is high in salt and preservatives and causes water retention.
Go Green
Include as many greens in your diet as much as possible Dark leafy greens such as spinach, kale and arugula are packed with vitamins and minerals. You can enjoy them cooked or raw. The best thing about vegetables is that you can indulge without putting on the pounds.
Include exercise in your daily routine
You do not need to workout for long hours daily to achieve your desired body. A 10-minute workout makes a lot of difference. Some simple ab exercises you can do in the privacy of your home include the bicycle crunch, starfish crunch, reach through, wide toe touch and the plank (watch the youtube video below 'Keeping Fit with Jen -Episode 2 and learn how to attain slim, toned abs). Climbing up the stairs and walking can also help you to burn calories and stay trim. For faster results, you may want to do cardio exercises such as aerobics, bokwa and kickboxing for an hour at least three times a week.
Resistance Training
The more muscles you have, the more calories you will burn. You do need to carry heavy weights, just include some light weights in your exercise programme. Adding light weights will not only make running and aerobics light-hearted and fun, it can also help to tone your muscles.
Sleep Well
Sleeping late causes weight gain. People who sleep less than seven hours a day are likely to have a higher percentage of body fat. Sleep deprivation leads to hormone disturbances, particularly involving the hormones leptin and ghrelin. When you sleep late, you also tend to indulge in snacks and unhealthy food. To have a lower level of body fat, you will need to sleep at least seven or eight hours per day.
With the above tips, you are on your way to a fabulous bikini body.