We always want to look and feel fitter in summer, but it seems as if summer arrives right on the heels of cold weather and holidays. We stay inside and exercise less, wear bulky sweaters, and sample (OK, indulge in) sweets, treats, and hearty meals. Suddenly the days grow longer, the clothes get lighter, and — along with flowers — bulges blossom!
Don’t resign yourself to another self-conscious summer before it even starts. Instead, work on creating a healthier, more comfortable shape. You can’t create a new you overnight, but with changes in your routine and go-to foods you’ll move more freely and find your clothes fit better as those bulges diminish.
If you want to be a person who eats healthfully and incorporates exercise into your day, forget about buzzword diets and short-term workout plans. They may be designed to deliver a different you, and they might work, but when they’re over, you’re still the same person. You did something temporarily, and that’s not the goal!
Real change comes after you make real changes, so take a look at what you’re doing that doesn’t serve your new goal. If you sit too much, move more. If you eat mainly processed foods, substitute for those in their natural state. Yes, it sounds easy, but it’s not all that complicated — substitute something that a healthier, fitter person would do for something the previous you did, and soon you’ll be that vigorous person.
Start exercising or increase what you already do. There are studies that say five minutes a day is just as beneficial as 60 minutes — if you do the right routine. However, I don’t know any people who look and feel great by coasting by on the bare minimum. Consult a trainer for ways to vary your workouts and incorporate different types of exercise, including weights, stretching, and cardio-boosters. If you swim, do it more often! If you can walk the dogs, walk them longer. I’m a fan of yoga, because it benefits your body and lightens your mind. If you’re pressed for time (hello, most of us) look to your daily routine for downtime. Will you do squats while waiting for the microwave and leg lifts while brushing your teeth?
Salty, fried, greasy, processed fare won’t turn into wonder foods once you eat them. They’ll make you bloated, sluggish, and clogged, so eliminate them or reserve them for occasional treats. Look for the tastiest swaps you can make because you’re on a path to rewarding yourself, not punishing your prior unhealthy eating. It’s best to consult with a nutritionist or dietician, but I’ll share two of my eating principles: I favor whole grains over refined grains (popcorn, not pretzels) and choose the primary form of the food. An extreme example might be consuming a banana instead of banana bread, but it works on all levels. If something is “made with peanuts,” just eat the nuts. If it “contains fruit,” enjoy the whole fruit instead. I still eat banana bread when I want to, but I just don’t want to all that much.
Unless you’re consuming a breakfast smoothie or an adult libation, skip the liquid calories. Soda and juices don’t usually make you feel full, and as you use them to accompany other foods, you’re just adding to your intake. Drink water for hydration and eat for nourishment and pleasure.
If you’re unhappy with where you are now, don’t stuff that sensation down or otherwise numb it. Recall that feeling and remember why you want to transform yourself into a person that enjoys summer (and every season) with a lot less bulkiness and plenty of energy. Go for it!
This article is not a substitute for medical advice. Consult your healthcare provider before making any changes.
