What does a “Bikini Body” Meal look like?
To begin with, it’s a balance of complex carbohydrates, lean proteins and healthy fats. In addition, it’s low in sugar, low in sodium, and a controlled amount of calories to support you in your efforts to lean out and feel great.
My perfect plate of food, regardless of the meal, fuels my body, helps to build and retain lean muscle, helps me feel full and satisfied, and at the same time, helps me feel strong and beautiful in a string bikini.
KEY #1: CONTROL YOUR CALORIES.
Losing weight is truly a numbers game. If your goal is to strut your stuff on the beach, then we’re talking about creating a healthy, sustainable caloric deficit through changes in diet and exercise. If you’re looking to strut yourself on stage, you need to be working s program tailored specifically to your needs.
Otherwise, let’s talk numbers.
- 3,500 Calories = 1 Pound
- To lose 1 pound/week, you need to create a 3,500 calorie deficit (over the course of the week) through diet and exercise. To maintain that deficit, you must continue to follow these habits. Evenly divided by 7 days, that’s a reduction of 500 calories a day.
- To lose 2 pounds/week (the most popular request), you must create a 7,000 calorie deficit. Evenly divided over 7 days, that’s a reduction of 1,000 calories a day.
- Most adults consume between 2,000-2,500 calories a day.
KEY #2: AVOID BEING HANGRY!
Big highs and lows in blood sugar can result in big energy fluctuations for your body. When we’re “running on empty” for extended periods of time, the result is often a hangry binge where we consume more calories than we should. This is the fastest way to sabotage your bikini body efforts. So instead, try to eat approximately every 3 hours, equaling 4-6 mini-meals each day. Skipping meals is not the answer to faster success, consistency is.
- MEAL #1: Breakfast
- MEAL #2: Snack
- MEAL #3: Lunch
- MEAL #4: Snack
- MEAL #5: Dinner
- MEAL #6: Optional Snack (If you’re not hungry, don’t force yourself to eat. However, if you find yourself waking up hungry in the middle of the night, then make sure you include this meal before going to bed.
However, if you’re looking to compete, then you need to go to MY WEB and check out some of the options that I offer for getting you stage ready. Nutritional needs for anyone wanting to compete are very different from what’s typically recommended to someone simply wanting to get beach ready.
KEY #3: HYDRATE, HYDRATE, HYDRATE.
The benefits of remaining hydrated have been effectively proven time and time again, as have the negative effects of becoming dehydrated. Your goal is to drink 80-120oz of water a day, making sure to take into account exercise and weather/temperatures. If you feel thirsty, you are already dehydrated. Try including 8oz of water (hot or cold) with lemon first thing when you wake up in the morning, 10-20 minutes before every meal thereafter, and right before you go to bed. This will naturally help you eat less and also help get you to that 80oz minimum goal.
KEY #4: GET MOVING!
If you want to take your bikini bod to the next level, exercise is the answer. Changing your nutrition is huge and will absolutely have a positive effect, but that effect can increase exponentially if you include exercise in the equation as well. Because, as we’ve already established, weight loss is a numbers game. Not only that but resistance exercises help to tone and tighten the body, as well as build lean muscle. And what does lean muscle do? It burns more calories in a resting state. See how this all works together?!
KEY #5: SURROUND YOURSELF WITH POSITIVE ENERGY.
The saying that “misery loves company” can be especially true when it comes to food. Everyone prefers to have a partner in crime when they indulge. If you find yourself surrounded by friends and family who constantly attempt to sabotage your healthy efforts, changes need to be made. Your first step is talking to those individuals about your goals, and asking for their support. The next is potentially finding some new friends with like-minded aspirations. You never know – you might find a new workout buddy!
