Summer is just around the corner: you have to go on a diet and define a training plan to show off your body and show off what you’ve trained this year.


You are a sporty girl and despite the efforts you have not managed to eliminate all that you have left over, do not despair, you can still change some things in your diet to get rid of the rebel love handles that give you a complex when it comes to put on your bikini on the beach.


1- Start the day with a lemon juice on an empty stomach. Lemon is a good diuretic and helps you avoid fluid retention, it also increases energy and helps you cleanse toxins and purify the body, promoting the metabolism of extra fat.

2- Incorporate into your diet foods rich in omega-3 fatty acids every day. Although it may seem a contradiction, these fatty acids help you burn fat and can be found in foods such as oily fish (herring, sardines, mackerel, salmon, emperor, etc.), walnuts and flax seeds.

3- Alternate different types of tea and infusions throughout the day. Red tea for breakfast, green tea for lunch, rooibos tea for training, and chamomile or lemon balm for after dinner. Unsweetened infusions do not provide calories and instead have phytonutrients that improve metabolism and digestion, promoting weight loss.

4- Before training, have a piece of fruit. Between 10 and 15 minutes before the gym or swimming, cycling or running take a banana, grapes, an apple, etc.. the fruit that you digest better in a short time. The contribution of energy and vitamins and minerals helps you to train more intensely and burn more fat per exercise.

5- Eat at least one apple a day. Apples with skin are one of the most popular fruits and with more advantages when it comes to losing weight, they provide soluble fiber to fill you up and not to peck and potassium that helps you eliminate liquids. In addition, they have the advantage that they take up little space in your bag and can be taken anywhere.



6- A plain yogurt or two a day. Natural yogurts without sugar are the best source of live bacteria to repopulate your intestinal flora, not only help you to make digestion and improve absorption, but therefore help you to eliminate gas and belly. If you go to bed every day with a few centimeters more waist than when you get up, nothing better than taking yogurt after dinner or between meals to lose the belly.

7- Distribute proteins and carbohydrates well. In each main meal you have to combine proteins, fats and carbohydrates but the proportion should vary throughout the day. Breakfast should be the most carbohydrate-rich meal with fruits, whole-grain cereals, whole-grain breads, combined with healthy fats such as olive oil and proteins such as tuna, Serrano ham or salmon. Lunch should combine carbohydrates such as pasta, rice, potatoes, legumes, etc. with low-fat proteins such as lean meats, eggs or fish. And dinner should provide light carbohydrates such as cooked vegetables or lettuce salads with satiating proteins such as grilled chicken breast, grilled fish, hard-boiled egg or French omelette or light cheeses.

8- Investigate the origin of your food cravings. When you feel like having something special between meals, think before you eat it. If you have a sweet craving, your diet may be too low in calories and you may have hypoglycemia, so you should eat more than 5 light meals a day to keep your glucose levels steady. If you crave salty foods, it is usually because you have some dehydration and need to drink more water or liquids with salts such as isotonic drinks or homemade lemonade.

9- Get back into the habit of drinking a glass of skimmed milk before going to bed. You can even take a little fat-free cocoa if you train every day. Milk provides protein for muscle regeneration at night and cocoa flavonoids antioxidants. In addition, milk provides tryptophan that will help you sleep better and prevent you from getting up without energy and not perform in training and snacking between meals.

10- Get used to tuck in your belly at all times. Not only on the beach in a swimsuit you have to keep the type. There is no better abdominal training than a good upright posture when walking and sitting and especially when exercising. If your tummy is relaxed out of habit, wear a drawstring around your waist that fits just right to remind you to tuck in your tummy and work your abdominal area.


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