As we pulled on swimsuits for the Memorial Day weekend, many of us faced the reality of a sag here and a belly there with a question: “Where did that come from?”
Do something about those imperfections in time for the next big swimsuit holiday, the 4th of July. That gives you about three weeks to shape up–plenty of time to make improvements, said personal trainer Petra Kolber, spokeswoman for the IDEA Health & Fitness Association in San Diego.
So how do you begin to banish that paunch? Diet and exercise. “If you move more and eat a little less, you’re going to lose weight–it can be as simple as that,” Kolber said. A safe goal is 2 pounds a week, she said.
Here’s advice from Kolber and Tara Gidus, a dietitian and American Dietetic Association spokeswoman, on how to make less of a splash by Independence Day.
Say no to fads
Skip drop-weight-quick fixes. Instead, concentrate on lifestyle changes that will bring benefits for years to come, Kolber said. Build a program that blends good nutrition, cardiovascular workouts and weight training. Cardio burns fat, while working with weights creates lean, calorie-burning muscle, Gidus said.
Set realistic goals
When estimating how much weight you need to lose, don’t base your estimate on the Body Mass Index, which estimates weight for a given height, Gidus said.
Instead, ask your doctor for an estimate derived from a gender-based scale. Or, follow this rule of thumb to calculate your ideal weight: For women, it’s 100 pounds for the first 5 feet of height plus 5 pounds for every inch over that. For men, it’s 106 pounds for the first 5 feet, then 6 pounds for every inch.
Stay motivated
At first, you might be tired and sore, as well as frustrated that you’re not losing more weight. “Trust me on this, you’re going to have more energy,” Kolber said.
You are what you eat
What you’re looking for is a lifestyle change, so no crash dieting.
Reduce portions by eating off of a salad plate instead of a dinner plate. Drink more water. Remove temptations high in calories and fat from your pantry and refrigerator.
Add fresh vegetables to your diet to get bulk without calories. Consider: a dollop of mayonnaise can contain about 100 calories–as much as 10 cups of spinach. Eat fruits to satisfy your sweet tooth.
Forget spot reducing
Repeat after Kolber: “There is no such thing as spot reducing”–that is, slimming specific parts of the body with certain exercises.
So thousands of stomach crunches won’t flatten your spare tire. Balancing cardio workouts with strength training will help create the beach body you want.
