Slim for the Summer
Top 10 beach-ready diet tips!
Now that summer is here, you may be struggling to reconcile your desire to relax and enjoy yourself with wanting a beach-ready bod. To the rescue: 10 star-inspired, expert- sanctioned strategies to help you feel and look great while living it up this summer.
1PLAY THE RATIO GAME
To burn body fat and regulate your blood sugar better, consume two grams of carbs for every gram of protein, advise the scientists behind The Nordic Way. Star inspiration: Child star- turned- pop star Demi Lovato lost 30 pounds by developing a structured approach to meal prep.
2INDULGE IN THE RIGHT FOODS
Yes, you can freely enjoy the juicy summer fruits and veggies you love. Exercising “portion control doesn’t mean you have to control your portions of everything — you do need to watch starches, red meats and fats, but fruits and veggies are freebies,” says registered dietitian Lisa Young, PH.D. Star inspiration: To lose weight, model and reality TV star Amber Rose consumed the right foods in the right proportions.
3EAT GOOD FATS
Believe it or not, consuming fat can help you slim down because it’s satisfying and takes longer to digest than carbs, which helps reduce hunger, says registered dietitian Kristin Kirkpatrick. The key is to choose healthy fats (avocado, nuts, seeds, olive oil, fatty fish) and avoid fried stuff, trans fats and most saturated fats. Star inspiration: To shed 20 pounds, Vanessa Hudgens embraced healthy fats and curbed her carb intake.
4SEPARATE YOUR EATING OCCASIONS
It’s easy to slip into noshing mode. But grazing all day can lead to elevated blood sugar and weight gain, warns dietitian Wendy Bazilian. That’s why it’s smart to space out your meals and snacks, leaving three to five hours between them. Star inspiration: Talk show host James Corden dropped 85 pounds by kicking his all-day grazing habit and eating just three times a day instead.
5TRICK YOUR EYES
When eating pasta, place a layer of fresh spinach on the bottom, then top it with pasta and sauce. This way, you’ll have what looks like a big bowl of pasta but with fewer calories and more nutrients. Star inspiration:
This idea came from actress Sara Rue, who lost 50 pounds.
6STICK WITH HEALTHY FOODS YOU LOVE
To take the guesswork out of what to eat, fill one-quarter to one-third of the plate with lean protein, one-quarter with whole grains and the rest with veggies, advises registered dietitian Leslie Bonci. You’ll get the nutrients you need while controlling your weight. Star inspiration: To maintain her sexy curves, Eva Mendes relies on a formula like this, eating fish with rice or quinoa and
◀ a salad or veggies for most meals.
7GET COZY WITH LABELS
When grabbing packaged foods, choose those with a max of five ingredients. “If an ingredients list contains items you can’t pronounce or identify, think twice about it,” Kirkpatrick says. Star inspiration: Tyler Perry lost 40 pounds by eliminating fatty and processed foods from his diet.
8DRINK PLENTY OF WATER
If you don’t drink enough H2O, you’ll be more likely to retain water weight, notes author Lyn-genet Recitas. Consume the equivalent of half your body weight in ounces of water each day (75 ounces if you weigh 150 pounds), plus an extra 8 ounces for every 30 minutes you exercise. Star i n spi r at ion: America Ferrera lost 30 pounds by starting her meals with protein, then drinking water to maximize fullness.
9SKIP SUGAR FOR FLAVOR
Put cinnamon on your oatmeal instead of using brown sugar or honey, or add fruit- and herb-infused ice cubes to plain water instead of having juice or sweetened tea, suggests British nutritionist Amelia Freer. Star inspiration: Singer Sam Smith lost 50 pounds with this strategy and a gluten-free, low-carb diet.
10BUILD MUSCLE MASS
If you’re inactive, you can lose 3 to 5 percent of your muscle mass per decade after age 30, warns Bonci. This body composition shift can slow the rate at which you burn calories. The solution: Lift weights two to three times◀ a week, which will improve your metabolic rate and ability to regulate blood sugar. Star inspiration: Actress Eva Larue lost 18 pounds in her 40s by following a Paleostyle diet and doing weight training.