As the temperatures rise and the summer season officially rolls in, it is time to begin thinking about developing your perfect beach body.
Making a few tweaks to your weekly diet and exercise routine can help you to banish belly fat and look beach-ready in no time.
1. Add Sprint Exercises to Your Routine
Doing workouts with sprints, which are bursts of maximum effort, may help you to shed fat, especially in the midsection.
In a 2012 study published in the Journal of Obesity, researchers divided study participants into two groups. One group exercised three times per week, and their workout consisted of 20 minutes of bicycling, during which they alternated sprinting for 8 seconds with 12-second recovery periods.
The other group, the control group, did not exercise.
At the conclusion of the 12-week study, the participants in the exercise group lost an average of 4.4 pounds of fat, with significant fat loss in the abdominal region.
That being said, you can shed belly fat for bikini season with just one hour of exercise per week. Find an exercise form you like, such as running, swimming, or biking, and add sprints to your usual routine to reap the benefits of this fat-blasting activity.
2. Enjoy a Cup of Green Tea in the Evening
Sipping a cup of green tea may speed up your metabolism and lead to a better beach body.
In a recent study published in Phytomedicine, participants were given a daily dose of a green tea extract pill containing 270 milligrams of catechins and 150 milligrams of caffeine, which are the two key ingredients in green tea.
After 3 months, the average weight loss among participants was 4.6 percent of total body weight. For a 150-pound individual, this is the equivalent of losing about 7 pounds.
3. Move Around More Often
Spending less time sitting still may help you to develop a fit beach body.
A 2005 study published in the journal Science found that lean individuals were more likely than obese individuals were to fidget throughout the day.
For instance, the lean individuals in the study were more likely to stand up instead of sitting and to walk around while having a telephone conversation.
This extra activity resulted in the lean individuals burning an additional 350 calories per day.
So, instead of sitting in front of the TV all evening, find reasons to get up and move. Stand up and stretch during commercial breaks, or park a little farther from the door at work.
The 350 extra calories you burn each day could help you lose a pound every 10 days. If you only have a few pounds to lose, this method could help you to develop a beach body in no time.
4. Add Some Fiber to Your Diet
Adding fiber to your diet may assist you in developing that perfect beach body.
A 2011 study published in Obesity Reviews found that fiber consumption resulted in a 1.3 percent reduction in body weight among study participants. An earlier study published in a 2001 edition of Nutrition Reviews found that participants who consumed an extra 14 grams of fiber per day consumed 10 percent fewer calories and lost an average of 4 pounds during a 4-month period.
To add more fiber to your own diet, increase your consumption of fruits, vegetables, and whole grains.
Increasing your fiber consumption, in addition to the other tricks discussed here, can be incorporated into your diet and exercise plan to help you develop your best beach body for any season.
When combined and followed regularly, these four exercise and diet tips can produce significant and noticeable results.