Woman running at the beach to burn more calories and body fat

Is the clock ticking down to your big beach holiday?

We often think there's not enough time to get that beach-ready body, and feel tempted to resort to quick fixes such as fad diets that claim to help us lose weight quickly but may do more harm than good to our bodies in the long term.

That's because the day-to-day changes in your body are so small, they’re not that noticeable. Don’t give up though because you can still buff up that body.

The best part is you don't have to be a devoted gym-goer or stop eating the occasional sweet treat to prepare for your holiday. Incorporate these easy tips as part of your daily routine and you'll start to notice changes, not just in the way you look, but the way you feel as well! What better ways to start a holiday?

Instead of eating more carbs to feel full, try having a bigger serving of salad with lean proteins instead

1. Eat regularly in small portions

Instead of having three (sometimes two) big meals a day, try having five small meals instead.

By eating small portions, you will stop feeling bloated and eating more than necessary. And you'll soon notice your body adapting to getting full on a smaller meal.

Eating regularly will help regulate your blood sugar, so you won’t go through spikes and crashes throughout the day. That way, you’ll be able to function effectively all day long.

Choose to budget your calories. If you choose to have a high-calorie meal, choose a lower-calorie option for your next meal and consume fewer calories so that your total energy intake does not exceed the amount of calories you need in one day.

Related: Be Trim for Your Beach Holiday

2. Choose fruits and veggies

To make up for the smaller portions of your meals, top up and feel full with a variety of fruits and vegetables.

Rich in dietary fibre, vitamins and minerals, fruit and vegetables can lower your risk of developing heart disease, stroke and certain types of cancer.

While these foods are good for your body, be wary of consuming vegetables that are too oily or drenched in sauce, as well as fruit with significant amounts of sugar syrup. They are more likely to cause you to consume more calories than you should – resulting in weight gain.

Related: Fruits, Veggies and Portions

​3. Never skip breakfast to lose weight

If you think skipping breakfast is going to help you lose weight fast, think again! There's a reason why experts say breakfast is the most important meal of the day. Eating breakfast kick-starts your metabolism and ensures your energy is sustained before your next meal.

It can also reduce your overall hunger throughout the day, which is why breakfast is linked to many health benefits, including weight management.

Related: Energy Boosting Breakfasts

​4. Walk, power-walk, and climb for weight loss

If you're not a big fan of burning fat with high-intensity exercises, make a conscious effort to do these simple, yet effective moves.

If your bus or MRT stop is just a few steps away, why not walk? You can also power-walk when you're going home from class, or while you're shopping. Whenever possible, opt to climb stairs instead of taking the elevator!

You can also do some simple resistance training at home or in the office with a resistance band.

By making sure that it's done every day, bit by bit, you'll start to see an improvement in your stamina.

And sooner than you know it, you’ll start looking even better on the beach.

Good luck!

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