Top Summer Slimdown Tips

Summer is just around the corner and many are scrambling to make positive changes in time for their vacations. Here are some “Summer Slimdown” Tips that you can incorporate to ensure that you are Swimsuit ready!

1. Know Your Daily Caloric Intake

While you don’t need to neurotic about every bite you take throughout the day,it’s always in your favor to have a ball-park figure of what you need to consume to maintain and/or lose weight.

Average Daily Calories to MAINTAIN Your Weight:

Here is a simple formula) courtesy of Discovery Health that can also help you
figure out how to lose a few pounds. Simply take your weight and multiply it by
12 and that is the amount of calories you need to consume daily. For example if
you weigh 135 pounds than you should be consuming 1,620 on a daily basis.

Average Daily Calories to LOSE Weight:

To produce a weight loss at the safe rate of one to two pounds per week, all you need to do is subtract calories from your daily total. If you want to lose one pound, you should shed 500 calories per week. For two pounds, you should ditch 1,000. To learn more about making better choices for your calorie budget, visit the website for Calorie Count Plus where you can search for the calories in all your favorite foods.

2. Eat More and More Often

Don’t starve yourself! Your body will go out of whack and go into survival mode by going after your muscle tone (NOT the fat) and will only leave you feeling weak and “skinny fat”. Eating more often helps maintain a steady level of blood
glucose which helps give us steady energy levels throughout the day. Steady energy comes from steady intake of foods. By eating 3 meals and 2 snacks per day you will boost your metabolism and your body will burn stored fat (provided
that you are exercising on a regular basis).Remember, when calories are consumed, there is a thermic effect that takes place, and your metabolism rises in order to process those calories.

It is very simple; the more often you eat, the more ‘thermic’ effect the body becomes, thus a higher metabolism overall. When I eat this way, I can feel my metabolism responding and hear my body saying “thank you!”

3. Watch Your Portions

You don’t have to always literally weigh out or measure your food but you should certainly learn how to “eyeball” a proper portion. Here is a handy guide to help keep you on track:

• Cereal (1 c.) = a baseball

• Salad Dressing (2 Tbsp.) = a shot glass

• Nuts (1 oz.) = a cupped palm

• Cheese (1 oz.) = a ping-pong ball

• Lean Sirloin Hamburger (3 oz.) = a mayo jar lid

• Peanut Butter (1 tsp.) = one die

• Beef (3 oz.) = a bar of soap

• Rice (1/2 c.) = an ice cream scoop

• Potato/Sweet Potato= a computer mouse

• Butter (1 tsp.) = a Scrabble tile

• Fruit (1 c.) = a tennis ball

• Fish (3 oz.) = a checkbook

• Chicken (3 oz.) = a deck of playing cards

WIth these 3 tips and a balanced exercise regmimen, you will create positive changes that you can keep for life!

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