Remember when bikinis were the last thing on our minds? It seems like just yesterday we were bundling up in wooly scarves and drinking hot chocolate like there was no tomorrow. Newsflash: It is tomorrow. The temperatures are rising, the summer getaways are booked � wake up and smell the sunscreen because bikini season is here. And despite the midnight snacking and vending machine trips, your weekend uniform for the next three months or so is about to be a two-piece. But don't panic -- and step away from the crash diet please.
Getting bikini-ready in a short amount of time doesn't mean you have to starve yourself or throw your regular routine off kilter. Between the meetings, assignments, carpool obligations, and late night's at the office, it's not always realistic to find the time to juice seven different vegetables or subsist on pricey pre-packaged meals and still be a satisfied, functional human being at the end of the day. There are, however, small changes you can make to your regular eating habits and easily integrate into your busy schedule that'll help you really wear your bikini with confidence. Enter: the bikini-ready diet.
We talked to fitness gurus and nutritionists and put together a plan of simple tweaks and swaps that can fit comfortably into your established routine. The end-result? A stress-free diet that will allow you to confidently relax poolside come the weekend (and look killer while doing it). For even better results, complement this bikini ready diet by sticking to regular cardio and strength training. Ready to slip into that itsy bitsy bikini?
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Breakfast
The unanimous verdict when we asked dieticians about breakfast? Eat it. "Don't forget about breakfast! It's important to start the day off right," says Lisa Cohn, a New York City nutritionist and Registered Dietician. "Instead of choosing a quick and deadly option at a fast food restaurant, try making yogurt parfaits. Yogurt can help you lose weight in a limited amount of time." What exactly makes yogurt so bikini-ready? It contains power-boosting protein that keeps you feeling full, and helps you build muscle, which plays a key role in burning fat (even after your workout!). Yogurt is also full of probiotics, which contribute to a healthy digestive tract, and bone-building calcium, which aids in proper muscle contraction for more effective workouts.
Whip up a tasty treat with a cup of non-fat plain Greek yogurt topped with a � cup of berries and a tablespoon of crushed walnuts or crunchy granola.
This non-cooked breakfast option will not only get you out the door in record time, but also has nutritional benefits. "Eating foods in the raw allows your body to absorb the maximum amounts of nutrients possible, therefore leaving you feeling full on less food," says Jenn Zerling, MS, CPT. "Most importantly, [when] starting the day with healthy breakfast foods, you are more likely to feel more energized and able to make healthier choices throughout the day," adds Megan Ware RD, LD.
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Lunch
Come lunchtime, skip the microwaved food and carb-heavy take-out options and opt for a healthy salad. And to make your lunchtime more bikini ready, make sure you're topping your salad with protein. "Protein dispersed throughout every meal will allow you to keep the blood sugars regulated and thereby allow your body to burn fat for fuel," says Zerling. Salmon, lean turkey meat, chicken breast, or egg whites are all filling options.
If a salad just won't cut it, try redesigning your sandwiches. "Turn your lunchtime sandwich into a healthy wrap, or swap any bread for lettuce, and swap mayo for avocado," suggests Zerling. Ware also suggests branching out from run of the mill iceberg lettuce and adding kale and other vegetables like broccoli and cauliflower.
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Coffee Break
You can breathe a sigh of relief; the bikini ready diet doesn't require cutting out your caffeine fix. But pay attention to what you're ordering before you start guzzling your healthy diet away. "You may not be aware that your large cappuccino or iced coffee can be setting you back up to 400 calories," warns Ware. "That's like eating two glazed donuts for breakfast! A lot of working professionals crave that caffeine charge to get through the day, so just try changing the way you order your favorite drink. Ask for skim milk and fat free creamer and skip the whipped cream altogether. Try a flavored coffee plain before you add anything to it."
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Dinner
When preparing dinner at home, pair lean proteins like chicken breast, salmon, and white fish with bitter greens. Ware recommends arugula, watercress, broccoli rabe, and kale, as these naturally help with digestion. Then, swap your usual carb-heavy side dishes for healthier options. Try spaghetti squash in place of pasta, or Quinoa or cauliflower in place of white rice, to keep your meals satisfying and filling.
Another quick trick to make any dinner more bikini friendly in a pinch? "Chili pepper flakes," says personal trainer Christine Heggestad. "Add them to your meals to increase your metabolism and suppress your appetite." She adds that the "capsaicin, an active chemical found in chili peppers ... activates the same neuronal pathways as fat, sending the signal to the brain that you are full. Capsaicin also triggers the release of endorphins and serotonin, which makes the individual feel better both physically and emotionally."
Remember when bikinis were the last thing on our minds? It seems like just yesterday we were bundling up in wooly scarves and drinking hot chocolate like there was no tomorrow. Newsflash: It is tomorrow. The temperatures are rising, the summer getaways are booked � wake up and smell the sunscreen because bikini season is here. And despite the midnight snacking and vending machine trips, your weekend uniform for the next three months or so is about to be a two-piece. But don't panic -- and step away from the crash diet please.
Getting bikini-ready in a short amount of time doesn't mean you have to starve yourself or throw your regular routine off kilter. Between the meetings, assignments, carpool obligations, and late night's at the office, it's not always realistic to find the time to juice seven different vegetables or subsist on pricey pre-packaged meals and still be a satisfied, functional human being at the end of the day. There are, however, small changes you can make to your regular eating habits and easily integrate into your busy schedule that'll help you really wear your bikini with confidence. Enter: the bikini-ready diet.
We talked to fitness gurus and nutritionists and put together a plan of simple tweaks and swaps that can fit comfortably into your established routine. The end-result? A stress-free diet that will allow you to confidently relax poolside come the weekend (and look killer while doing it). For even better results, complement this bikini ready diet by sticking to regular cardio and strength training. Ready to slip into that itsy bitsy bikini?
