Easy ways to get into shape for the summer

I think we have enough this cold weather, snow or rainy dark days. The good thing is coming! Do you know summer is only few weeks away? After winter, you can get back to your best shape without spending extra money on personal trainer or buying special equipment. 

I recommend rather these useful, healthy and effective tips.

Eliminate sugar. There is no other option if you want to lose weight, eliminate bloating and improve digestion. Stop eating sugary snacks, for example cookies, pastries, candies or sport bars. Stop drinking regular and diet pop, sport or energy drinks and any type of fruit juices. People who drink artificially sweetened drinks don’t lose weight. Instead, drink filtered water or green tea.

Eat healthy fats. In your kitchen you should use extra virgin olive oil (cold press), coconut oil, avocado and nut butter. Few times a week don’t forget to eat salmon or mackerel as sources of good fat. Healthy fats are satiated preventing your from frequent nibbling (if you have this habit). Remember healthy fats will help you to lose fat! So, don’t be afraid to include these fats in your daily eating!

Improve digestive track. I recommend avoiding processed foods of any kind, grains with gluten and dairy products for most people. Increase fiber intake by eating vegetables, legumes, nuts or healthy whole grains (for those of you who eat grains). Your gut is linked with overall health, healthy weight and health of your brain!

Sleep sufficient hours. Well rested people do not crave sweets or junk food, they also have more energy. No surprise, these people do not gain unwanted pounds.

Outdoor activity. Most of us enjoy the park, the lake or running tracks where we can practice walking for at least one mile a day. If you have a dog, you can jog together in your neighbourhood to get fit and fresh air as a bonus.  Soon, when the weather will be warmer you can workout on our beach using the sand for creating muscle resistance. I usually recommend squats, lunges, gentle jogging or even walking, all will increase caloric burn and muscle usage.

High Intensity Interval Training (HIIT). This workout is very effective and easy to do even at home. In this workout you use your hart and muscles. The bottom line is to perform a high intensity exercise for few seconds. For example, you can perform push-ups or cycle on a stationary bike as hard as you can for 30 seconds, then rest with a slow movement for 20 seconds. Repeat again and again. The entire session shouldn’t last longer than 30 minutes. It’s sweet, short and very effective.

I think these tips will help you to go back on track before you put on shorts and sleeveless tops.

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Be active and less sedentary!

Maria Pawlicka  M.Sc., BAA, CNP

Certified and Registered Nutritionist