According to our countdown (yes, we’re counting down!), there are only 57 days until sunny days are here to stay! Now, your highly-anticipated summer vacation is just around the corner but the diet you had every intention of starting didn’t quite go according to plan. Sound familiar? Don’t panic just yet! 57 days is still plenty of time to #FindYourFit in time for summer with a few lifestyle changes!
1. Snooze More
It might sound a little backward, but there’s actually a growing body of research that suggests that burning the candle at both ends can lead to a heftier waistline! This may be because sleep-deprivation can leave you with higher levels of stress hormones that make you hungry and lower levels of leptin, the hormone that helps you feel full. As far as power-couples go, we want to stay far away from this one! While there isn’t a magic number in terms of sleep that works for everyone, a good rule-of-thumb is to aim for seven to nine hours of sleep per night! If you’re waking up feeling refreshed, you’ve found your sweet spot.
2. Drink More Water
Dehydration has been linked to everything from brain fog, low moods, and yes – even appetite! Often, we confuse our body’s cry for water with a cry for something else such as coffee, soda, or snacks. These mistakes aren’t goal-breaking in and of themselves, but can lead to further dehydration and unplanned caloric intake over time if you aren’t paying attention!
Aiming for 2 liters of water per day is enough to ensure you’re avoiding those confusing signals, ramping up your energy, and even helping you avoid the bloat that comes with dehydration-related water retention! Plus, water is calorie and sugar-free! So, swapping other drinks for water in the weeks leading up to vacation is a great way to keep calorie intakes in check while you build that natural, healthy glow from the inside out.
3. Lift Like You Mean It
Don’t get us wrong – there’s definitely a lot to be said for running, cycling, and spin classes for those trying to lose weight, but chaining yourself to the treadmill for 90 minutes per day is a good way to burn out both mentally and physically! Instead of sticking with long cardio sessions, try to add in resistance or interval weight training a few times per week. Not only will this elevate your resting metabolic rate to help you burn more calories throughout the day, but it will also create a healthy body composition by building lean muscle mass!
TLS TIP: Make sure you provide your muscles with the nutrients they need to build and grow! After all, you can’t create something out of nothing! Try stashing a TLS Whey Protein Shake in your gym bag, locker, or car for a quick + easy post-workout snack!
4. Phone a Friend (or a Trainer!)
If you know you’ll struggle with sticking to a plan when you do choose one, try calling in extra support! Get a Personal Trainer or grab an experienced friend to join you as a training buddy to design a workout plan. If you cant afford an ongoing one-on-one trainer, paying a qualified trainer to write you a plan aligned with your goals is a great workaround and a chance for you and a training buddy to get some quality work in! A good trainer or training buddy will be able to show you how to perform these exercises properly and help keep an eye on your form to avoid injury. Plus, you’re less likely to skip that workout when you know you’re leaving a friend hanging at the other end!
5. Find a Meal Plan That Works
It doesn’t matter if you found the plan online or paid $500 to have it created just for you, you won’t stick to it if it doesn’t fit your goals and lifestyle! Your approach to your diet is perhaps the most important of all the things you do when it comes to weight loss. You can’t out-work a poor diet! In order to build muscle while you lose fat, you need to fuel your body with real food and the right balance of nutrients. So, choose programs that show you how to eat and take care of your body in a healthy, sustainable way for long-term weight loss success! Need a place to get started? Try taking the Weight Loss Profile Quiz to see which meal plan best suits your goals, and get started on the journey to #FindYourFit for summer!
How are you going to #FindYourFit for summer adventures?
Tell us in the comments below!