Shape up for summer! The 10-day bikini plan

Get into shape with this fast and healthy diet

WANT TO shape up for the beach? Here’s how to lose an inch off your waistline and up to 5lbs on the scales.

 

When the time comes for you to shed your clothes for that first summer holiday dip, you’ll be happy to reach for your bikini and bare your white bits, because you will have got your body into shape – all thanks to taking action now. With exercise to tighten up those muscles, 3 healthy meals a day and a bit of self-discipline, you’ll be in your best shape for years in just 10 days.

But to really see results, you have to commit to it and get organised. Diet and fitness expert Rachel McGuinness (zestlifestyle.com) says, “To lose weight, you need to eat healthily and avoid alcohol. And no snacking or treats like cake and crisps – if you’re hungry between meals, just have a small handful of unsalted cashew nuts or almonds.

Plan what you’re going to eat in advance, as you’re far less likely to ‘fall off the wagon’ if you’re not leaving things to chance.”

How much you lose will, of course, vary depending on your starting weight, so try on your bikini/shorts or reach for the tape measure before you start, to get a clear idea of what you’re aiming for. “You could easily lose 4-5lbs or 1in off your waist if you stick at it,” says McGuinness. 

Ready? In just 10 days, you’ll be in great shape…

Let’s get started

Begin with a veggie kick-start day. “This means for the first day, all you eat is 1.5kg of veg – any veg except potatoes – either raw or cooked in stock,” says McGuinness. “That’s quite a lot of food to get through, so you won’t go hungry, and it will kick-start your weight loss. Your metabolism is now fired up and you’ve already started losing weight.”

On the second day, you start the bikini plan proper. This means including protein in every meal to build muscle and boost your metabolism, helping weight loss.

“After the age of 30, we lose about 8% of our muscle bulk every decade, but muscle is really important for weight loss because it burns more energy than fat,” says consultant weight-loss surgeon Dr Sally Norton (vavista.com).

This is why, instead of cutting calories in order to lose weight, it’s essential to have a balanced diet that includes enough protein (about 1.2-1.5g per kg of body weight). “What’s more, protein helps you feel full for longer and your energy levels remain stable, meaning you’re less likely to snack unhealthily between meals,” adds Dr Norton.