It’s officially summer, which means the temperature can start rising and you can finally put on your summer clothes. Or, of course, your bikini. If you’re bikini ready, that is. When you’ve been training all year and working on your body, this is your chance to show off all your hard work.
Table of Contents
- The 10 tips to become bikini proof
- Create a calorie deficit in your diet.
- Training during your vacation
- Eat more protein
- Rest well and get enough sleep
- Eat more small meals instead of 3 main meals a day
- Drink plenty of water
- Get a tan
- Avoid carbohydrates and alcohol
- Don’t eat raw vegetables late at night
- Do a workout before heading to the beach
- Walk upright!
The 10 tips to become bikini proof
But what if you haven’t been putting in as much effort at the gym and at the dinner table? Whether it’s about losing a few pounds of fat or looking tighter on the day itself, with the tips in this article, you can become bikini proof last minute!
Create a calorie deficit in your diet.
The first and most important rule for losing fat mass in a short time is to eat fewer calories than you burn.
If you want to lose a lot of weight, aim for a deficit of 20 to a maximum of 30%.
This is quite significant and only for the short term, but it produces quick results.
Easier to maintain in the long term and with less risk of muscle loss is a deficit of 10 to 20%.
You can quickly calculate how many calories you need by using the calculator below.
Please note that this is an indication.
- Weight (kg)
- Height (cm)
- Age
- Activity level (1, 2, 3, 4, 5)
- Your BMR
- Maintenance
Your maintenance calorie needs can be calculated using the following activity levels, that is:
how much should you eat with your BMR and your activity level to maintain your weight?
- Little or no training, office work — x 1.2
- Light training/sports 1-3 days a week — x 1.375
- Moderate training/sports 3-5 days a week — x 1.55
- Intense training/sports 6-7 days a week — x 1.725
- Intense daily training/sports plus physical work or exercising twice a day, marathon, football camp, competition, etcetera — x 1.9
In the calculator below, you need to fill in your weight, your height, your age, and the number of your activity level.
Then press the BMR button that corresponds to your gender.
Training during your vacation
Want to be able to keep training during your vacation? But your hotel doesn’t have a gym? No problem! With various TRX packages, you can perform almost all exercises on the go or during your vacation and train all muscle groups. This way, you can be sure to stay bikini proof and come back.
Eat more protein
When you get more calories from protein daily, it helps in multiple ways to become bikini proof.
On one hand, by consuming proteins, also known as protein, you maintain your muscle mass. Proteins are the building blocks of your muscles.
Furthermore, eating proteins provides a better feeling of satiety. So, when you have a meal or a shake with protein, you will be less likely to get hungry quickly.
Finally, the thermal effect, i.e., the energy your body needs to break down and digest the proteins, is greater when consuming proteins. So, that means you burn calories at the same time you ingest them.
Of course, there are more benefits to eating more protein, but these are it for now. That way, you can focus on other reading material at the beach.
Rest well and get enough sleep
Good sleep contributes to fat burning and ensures that you make better food choices.
Moreover, you’ll have a fresher appearance and the bags under your eyes will disappear.
Eat more small meals instead of 3 main meals a day
This has no impact on your metabolism as often thought, but it results in a flatter stomach. A large meal, like tip 7, can cause bloating, and that’s the last thing you want when hitting the beach.
Drink plenty of water
Water promotes beautiful skin, helps increase your metabolism, and removes toxins. Especially when going to a warm country, drinking enough water is a must.
Get a tan
When your skin is darker, you appear slimmer and have more muscle definition.
Go into the sun regularly and use sunscreen, but be careful not to get sunburned!
Avoid carbohydrates and alcohol
A ‘no-carb’ (or very low-carb) diet is not the best way to sustain long-term, but for a bikini-proof sprint, it’s good to significantly reduce carbohydrate intake.
You’ll retain less subcutaneous fluid and also see a less bloated belly as a result.
Alcohol has the same effect as many (fast) carbohydrates: bloated belly.
So, leave it out!
Don’t eat raw vegetables late at night
This can also cause a bloated belly.
If you want to look good in the morning, avoid raw vegetables the night before, as well as other products you’re sensitive to.
Do a workout before heading to the beach
I advise against doing a complete 1-hour 100% effort training, as this can make you look exhausted.
However, it’s good to do some squats, push-ups, rowing movements, and the plank. You’ll get a slight pump, and your muscles will look better.
Plus, it contributes to a nice, straight posture.
Walk upright!
Your breasts will stand out better, you’ll radiate more confidence, and you’ll seem a bit taller and therefore slimmer.
The reason why there are no fat burners or slimming pills mentioned in this article is that this is not a last-minute solution and often does not work without proper training and diet.
With these 10 tips, you can work on your beautiful bikini body from a few weeks before hitting the beach until the last minute.
If you have any additions, please leave them in the comments.
Sharing the article is, of course, also appreciated!
