WHO says you can’t get fit in time for bikini season, which, by the way, is just about a month away? Sure it’s going to take a lot of dedication, but below we have outlined what we feel is a doable plan that will have you strutting in confidence in another four weeks. But before you even start, prepare your mind for the task ahead and start thinking how liberated you’ll feel after reaching your goal.

“You have to start preparing yourself now by assessing your problem areas,” said nutritionist and fitness expert Donovan Grant.

“You need to determine what it is that separates you from your ideal summer body and then start your weight loss programme.”

Nutrition plan

1. Have breakfast daily. Try to make it balanced and rich in fibre. A cup of freshly squeezed orange juice with yoghurt, or one cup oatmeal with almond milk are great options.

2. Drink more smoothies. You can replace whole meals with vegetable or fruit smoothies instead of having white carbs such as bread, rice and flour which tend to go to your waist. In fact, you need to cut these out completely. Try a green smoothie, for example, to get more vegetables in your diet.

3. Cut out refined sugars. This does not do much for you healthwise, although it makes your food taste good. Have your food in as natural a form as possible. Refined sugars interfere with the healthy functioning of your hormones and this affects how your body utilises food for energy.

4. Cut out night snacks. Try to cut out night-time eating as much as possible. Try having a cup of green tea at night instead, as this has been known to speed up weight loss.

5. Eat five times per day. You need your metabolism to be continuously revved up, and this can only be accomplished if your body is getting a steady dose of healthy foods. Try not to overeat, since the goal is to lose weight. In addition to having a healthy breakfast, try and have lean protein with vegetables for lunch or dinner, or a meal replacement shake.

Exercise

1. Increase cardio. Try and get a good sweat daily by increasing your output on the exercise machine or while running or walking. Wear a pedometer so you can know exactly how many calories you are burning, and track your progress daily.

2. Do strength training. If you want to have great curves, then pumping iron will definitely help to get you some definition in your abs, biceps, triceps and legs.

3. Do circuit training. If you do not have access to a gym, you can try to do a variety of exercises in quick succession in your backyard. Three sets of jumping jacks, squats, push-ups, step-ups, lunges and ab workouts will go a long way in giving your body a good look. Given the limited timeframe you have to work with, you should strive to work out both morning and evening.

4. Try something different. Try doing something new like Pilates or belly dancing to help you get a flat stomach. These classes are usually advertised in time for the summer, so do your checks.

5. Hire a fitness trainer. If you are anxious to tone up in time for your summer beach trip, you could consider investing in a fitness trainer, who will help to guide you and show you exactly how to utilise the various types of exercise equipment. They will also help to keep you motivated so you can reach your goal.

Skin care

1. Stay hydrated. Ensure that your body looks healthy in your bikini by staying hydrated at all times. If you are not a big H2O fan, you could squeeze a lemon in your water to give it a bit of flavour.

2. Don’t forget your sunscreen. The sun can take a heavy toll on your health, so be sure to start wearing sunscreen if you haven’t been doing so. Try to use at least an SPF 30 for the best protection.

3. Exfoliate and moisturise. Get rid of dead skin by exfoliating and moisturising your skin daily as this will help to soften your appearance and make your skin look healthier.

4. Groom yourself. This goes without saying, but be sure to remove the hair from your armpits, legs and bikini area before you begin your summer fling with the beach.

5. Don’t neglect your nails. Put yourself in a summer frame of mind by getting a good manicure and pedicure. This will certainly help to make your swimsuit pop more.