Azernews.Az

By Scott Fenwick

B.S. /Hons

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The summer is just around the corner, you may be wondering what last-minute steps you can take to get your body ready for the beach. While we want to strive for a strong, healthy body year-round, the thought of bearing all in a revealing swimsuit may be enough of a motivating factor to finally do what it takes to say goodbye to those last stubborn 5-10 pounds of body fat.

A few adjustments to your diet can help you cut just enough calories to get rid of those pesky extra pounds without making you feel so deprived that you give up altogether. You likely do not need to completely overhaul your diet, but a handful of small changes can bring big rewards when it comes to revealing your new beach body.

Avoid Drinking Your Calories

Research has shown that liquid calories do not satisfy us the same way that solid food does. From frozen coffee drinks to sodas and juices, these drinks provide calories but little to no beneficial nutrients. Other empty-calorie liquid losers are alcoholic beverages. Alcohol provides seven calories per gram, more than carbohydrates and protein, which each provide four calories per gram (fat provides the most at nine calories per gram). Those happy-hour cocktails and weekend beers at your friends' barbeques can add just enough extra calories to keep you from dropping those last few pounds.

Cut the Cake...And Other Sweets

Many of us like a little something sweet after a meal, but consider cutting out extra sweets and desserts for the next few months. If you are craving something sweet, reach for some fresh fruit, a dessert-flavored yogurt with 100 calories or less or a sugar-free pudding cup. For a nearly calorie-free treat, grab some sugar-free jelly or pop in a piece of sugar-free gum to satisfy your sweet tooth.

Snack Smart

We all have become a group of constant snacking. We snack at every chance we get, regardless of whether or not we are truly hungry. You may even be enjoying a snack while reading these words.

Snacks can definitely be a part of a well-balanced diet, but choosing the right snacks at the right times can make a big difference when it comes to whittling your waist. If your usual daily snack contains around 200 calories, consider slashing that in half. Doing this once a day, you will cut 700 calories a week. If you snack twice a day and downsize your snacks, you will cut 1,400 calories from your weekly intake.

We all know that diet only gets us so far when it comes to getting your body fit. At some point, you need to put the physical work in to get your body in shape.

Add Resistance Training

If you are not already including weight-bearing exercises in your workout regimen, you should start as soon as possible. Muscle torches calories, even while your body is at rest. Adding muscle mass can help you incinerate more calories without doing anything extra because it boosts your resting metabolic rate. Aim to lift weights at least twice a week on nonconsecutive days. If you are already using weights twice weekly, add one additional day of weight-training to your regimen. If you are female, do not worry about "bulking up." Females don't produce enough testosterone to build large bulging muscles like men do.

Add Small Bits of Physical Activity throughout the Day

We have all heard it before, take the stairs instead of the elevator, park the farthest away in the parking lot when you shop, go for a walk on your lunch break. These tips are not revolutionary, but they really do help burn extra calories throughout your busy day.

Make a conscious effort to add small amounts of easy physical activity interspersed throughout your day, especially if you have a job where you are largely inactive. Try to get up and walk around your office for a few minutes every hour, or do some chair exercises for about 10 minutes every couple of hours. In addition to burning extra calories, you will likely give yourself an energy boost to make it through your hectic work schedule.

Integrate Interval Training

Performing aerobic intervals, quick bursts of high-intensity exercises followed by periods of low-intensity activities, burns mega calories. The calorie-burning lasts well beyond your sweat-session alone. Research has found that after vigorous exercise, there can be increased calorie expenditure for up to 48 hours after your workout!!

You can do interval training with almost any type of exercise, including running, walking, bike-riding, swimming, etc. Additionally, you will improve your aerobic capacity. As you build your cardiovascular fitness, you will eventually be able to work out longer and at a higher level of intensity. In other words, you burn more calories at a faster rate.

Any way ,you can burn extra calories throughout the day above and beyond what you are already doing can help blast away those last few unwanted pounds.

MAKE IT HAPPEN!