Summer body still loading?
WE’VE all seen the meme: “This summer is gonna get whatever body I give it.” Sure it’s funny, but no one’s usually laughing when beach day comes and you have to be donning tights and a T-shirt like you’re on a church beach trip. If you’ve been (let’s put it mildly) neglecting your body, overindulging a bit because YOLO, and watching K-dramas instead of going to your training sessions, then chances are there’s a bit of a bulge — and it won’t go away unless you take action now.
Have you been dreading summer activities — beach trips, pool days and the like — because you’re in this mode? Not to worry, there’s still the entire month of August for you to get enough hot photos to post on IG. While losing a significant amount of weight in the last weeks of July is not recommended for most individuals, you can still adopt healthy habits to support your weight loss goals that will have you fit for August — especially that nice little holiday stretch between August 1-6.
Here are six exercises and diet tips that can help, from personal trainer Demario Johns.
Exercise regularly
Engage in a combination of cardiovascular exercises (such as running, cycling, or swimming) and strength training (using weights or resistance bands) to burn calories, build muscle, and increase metabolism.
High-intensity interval training (HIIT)
Incorporate HIIT workouts into your routine, which involve short bursts of intense exercise followed by brief recovery periods. This can help boost calorie burn and improve overall fitness.
Eat a balanced diet
Focus on consuming nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit processed and sugary foods.
Portion control
Be mindful of your portion sizes and aim to eat smaller, more frequent meals throughout the day. This can help keep hunger at bay and prevent overeating.
Hydration
Stay adequately hydrated by drinking plenty of water throughout the day. Water can help curb cravings and promote satiety.
Reduce calorie intake
Create a moderate calorie deficit by reducing your daily calorie intake, but do so in a healthy and sustainable manner. Consult a professional for personalised guidance.
