Summer is the season to strip down and shed your inhibitions, dive in to new activities, and kick back and relax. And right now's the time to make sure that you're ready -- inside and out -- for the great outdoors, the physical challenges, the vacation planning and travel, and the bathing-suit beach days.
Whether you're looking to lose weight, tone up, gain confidence, orjust feel healthier, we've got the tips and tricks you need to make it happen.
Print Your Plan
To begin your summer-ready transformation, print out your Best-Body Road Map: The road map, along with the resources on the following slides, can help you track your progress toward five major goals:
* Lose 1 to 2 pounds a week, and keep it off for good.
* Eat healthier food, and incorporateseasonal produce into your diet.
* Protect yourself from summer health hazards and stressful situations.
* Tone your entire body, and improve your trouble spots in four to six weeks.
* Treat yourself right with healthy beauty and DIY-spa treatments.
Goal: Find Your Healthiest Weight
If you want to lose weight before bathing-suit season, concentrate on dropping no more than a pound or twoa week. "Anything more than that usually means you're depriving yourself," says New York City-based nutritionist Sharon Richter, R.D. "And when you deprive yourself, sooner or later you're going to binge and gain it back."
Operate on a 500-calorie-a-day deficit. "A pound is 3,500 calories," explains Richter. "So if you cut 500 calories a day for seven days straight, you'll lose a pound a weekright there.
Make It Manageable
Operating at a deficit of 500 calories a day should involve both eating less and moving more: For example, you could consume 300 fewer calories and burn 200 extra per day.
Include both healthy eating and exercise in your weight-loss plan, and break the 500-calorie goal into smaller chunks to make it more attainable. Here are some simple ways to get there.
To Cut100 Calories:
Swap a soda for sparkling water.
Eat a chicken breast without the skin.
Have vegetable pizza instead of pepperoni.
To Burn 100 Calories:
Spend 15 minutes biking (slow to moderate speed).
Walk or run 1 mile.
Spend 20 minutes gardening.
(All calorie counts are approximate. Use the Calorie Burner Counter to see how your favorite activities measure up.)
Your Best-Body RoadMap
Summer is the season to strip down and shed your inhibitions, shape up, get healthy, and
enjoy the great outdoors. Follow along with our total-body tune-up at WholeLiving.com/bestbody, and use this printout to track your progress, take notes, and remind you of your goals.
GOAL: Find Your Healthiest Weight
Check In with Your Body: If you want to lose weight and keep it off, focus on cutting500 calories every day --
through a combination of eating less and burning more -- to lose about a pound a week. (Experts say you can
safely lose 1 to 2 pounds a week without depriving yourself.)
Calculate Your Needs: At WholeLiving.com/wellness-tools, the Nutritional Needs calculator can determine how
many calories a day you should consume to reach (or maintain) your target weight. TheDesirable Body Weight
and Body Mass Index calculators can help you find a healthy weight range.
My TargeT WeighT: Pounds To Lose or gain:
To cut 500 calories from every day, break this goal up into smaller chunks. What are some simple ways you can
consume 100 calories fewer or burn 100 calories more?
To CuT 100 CaLories To Burn 100 CaLories
Swap a soda for sparkling water. Spend 15minutes slow to moderate biking.
Eat a chicken breast without the skin. Walk or run 1 mile.
Have vegetable pizza instead of pepperoni. Spend 20 minutes gardening.