As summer approaches, many people look in the mirror and blanch at what they see reflected there: the ravages of winter—a body that is anything but toned, a body that is marred by the extra pounds they packed on while sitting in front of a cozy fire, sipping hot chocolate, munching leftover holiday candy, and watching reality shows on TV.
Maybe you are one of those people. If so, perhaps you are wondering how you can lose those unwanted pounds and get into shape before you have to don a swimsuit and hit the beach.
Basic Weight-loss Math
The average person burns 10 calories per pound of body weight just in the simple act of living. Therefore, a person who weighs 150 pounds needs 1,500 calories to maintain that weight — if he or she does nothing but exist. On the other hand, if this person participates in any form of physical activity, and this includes cleaning house, mowing the lawn, or washing the car, then he or she needs to consume more than 1,500 calories in order to maintain a weight of 150 pounds. Yet, at the same time, if this person wishes to weigh less than 150 pounds, then he or she must either consume fewer calories or expend more energy.
A Plan of Action:
Everyone is familiar with the old saying: A journey of a thousand miles begins with a single step, and this is especially true when it comes to losing weight and toning the human body. So what steps can you take that will help you obtain the perfect beach body for this summer?
One: Establish an exercise routine and stick to it:
- Walk for 30 minutes to an hour, alternating the pace between easy, moderate, and brisk;
- Bicycle around the neighborhood, through the park, or both;
- Swim laps at the community pool;
- Take dance lessons;
- Practice yoga;
- Learn karate or tae kwon do;
- Sign up for a Pilates class;
- In other words, get up and get moving.
Two: Lift weights. No other form of exercise will help you tone those sagging muscles quite as effectively as hoisting weights. If you can’t afford to join a gym that provides a trainer, purchase some free-weights (at least 5, 10, and 15-pound sets) or fill empty plastic milk cartons with sand, and either purchase a weight-training book or do an online search and download the guidelines for proper exercises. Then, pick up those weights and move them.
Three: Toss out high-calorie, fat-laden foodstuffs like chips, candy, ice cream, peanuts, and pretzels, and instead fill your cabinets and fridge with healthier snacks, for example, fresh fruits and vegetables, light yogurt, and sugar-free Jell-O or pudding.
Four: Either purchase a calorie-counting guide or download one from the World Wide Web and use it.
Five: Do not skip breakfast: Eating breakfast actually “jump-starts” your metabolism and helps your body burn calories more effectively throughout the remainder of the day. However, avoid empty calories, so instead of a sweet-roll or doughnut, opt for whole-grain cereal with skim milk and fresh or frozen berries, a handful of raisins, or a sliced banana or apple.
Six: Weigh yourself only once a day and at the same time each day, preferably the first thing in the morning. Why? Well, because your body weight fluctuates throughout the day, you normally weigh more at night, and if you constantly weigh yourself, you will become frustrated and discouraged.
The Secret to Success:
The quite surprising reality is this: If you take but four of the six steps listed above, you are guaranteed to lose weight; and as for which four steps you choose, that is entirely up to you. However, if you want not only to lose weight but also to tone your muscles, then choose five of the six steps; and within a matter of weeks, you will be well on your way to possessing the perfect beach body and being ready for summer.
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