For when you're running out of time to tone up.
The most important rule?
Use up more kilojoules than
you take in. The average
woman needs around 8,000kJ
a day for basic functions, like
moving, walking and sitting.
Rather than cut kilojoules
below this number, exercise
to burn more.
1. Eat regularly
No starving allowed! Plan your meals
so you're getting those 8,000kJ, and
ensure that breakfast and lunch are
on the menu every single day.
2. Burn kilojoules without realising it
We know you're busy, so exercise by
taking the stairs instead of the lift, riding
your push bike instead of using the
car, or walking wherever possible.
3. Choosy booze
At 30kJ per gram, alcohol contains
almost double the kilojoules of protein
and carbohydrates (17kJ/g each). If you
have to, opt for a vodka, lime and soda
(589kJ) instead of a pina colada (1,210kJ).
4. Have more vegies
Vegetables are low in kilojoules
and contain important essential nutrients,
plus their high-fibre and water content
make you feel full and satisfied.
5. Drink water
Having two glasses of water
before each meal will fill your tummy
with zero kilojoules and prevent
overeating. It will also stop you
from confusing hunger with thirst.
6. Sleep in
Research has found that too
little sleep increases your appetite,
while going to bed an hour earlier can
reduce mindless late-night snacking.
7. End the fad diet
Avoid weight-loss programmes
that promote short-term fixes, like pills,
laxatives, potions, fasting and "detox
programmes" (the equivalent of fasting).
You want to lose the weight and keep
it off, not ditch a heap in a week, then
put more on than you originally had!
8. Pre-party fill-up
Eat a light, healthy meal before
you go to a party so you don't hog the
chip-and-dip plate. If you do overindulge,
have soup or salad for your next meal.
9. Non-foodie treats
Instead of spoiling yourself with
cake, opt for inedible indulgences think
massage or a bright new pedicure.
10. The switcheroo
Swap junk food snacks for
healthier options, such as carrot sticks,
edamame beans or summer fruit.
11. Bikini matching
Make sure you buy the right swimsuit for your body shape:
12. Look the part
In the lead-up to your bikini
unveiling, try to do one hour of cardio
four times a week, interspersed with
weight workouts twice a week. Work
at your own level to avoid injury. Need
some cute workout gear to motivate
you? Try adidas.co.nz
13. Home workout
Do sit-ups while watching telly.
Switch to push-ups during ad breaks.
14. Tea change
Dump the milky, sugary cups of
tea or coffee and get into unsweetened
green/herbal teas. Studies show that
green tea boosts metabolism, so stock up.
15. Order smart
When eating out, avoid creamy
and fried food and choose salad or
vegies over chips. Politely quiz the waiter
on the dish if you're not sure about it.
16. Act like a human
Always eat your meal at a table,
not in front of the TV, and try to make it
last 20 minutes. Remember to enjoy it!
17. Be realistic about your size goal
Most of us will never have a supermodel
body (except supermodels). Your natural,
most beautiful shape might be a size 14.