Whether you yourself have your spring break coming around the corner or you will be taking your kiddos somewhere warm to catch some rays for a week, everyone wants to be looking their best. Seeing as how we are in crunch time, there are certainly not going to be any drastic measures taken, but there are definitely a few things you can do! Why not try and shed that last bit of water weight and tone up prior to your vacay?
Before informing you on those tips, we should give you some insight into what exactly water weight is and how it is retained. If you are told that drinking lots of water and staying hydrated is a major factor in weight loss, it is. But how do you prevent water retention and why does it occur?
In the first few weeks of your weight loss journey, you will shed pounds at a much quicker rate than over the course of a longer period of time. People refer to this weight that is being lost as “water weight”. Water weight derives from water retention. It is bloatation that is much easier to rid your body of than the fat in the actual expanded fat cells themselves. Water retention occurs naturally in the glycogen of your liver and muscles. Glycogen is a carbohydrate that holds onto water, in fact about 4 grams of water are held in every gram of glycogen. When you start reducing your calorie intake and increasing your daily exercise, you increase the burning of carbs and glycogen is usually among the first to go. That being said, through the burning of these carbs you are losing water weight.
With that in mind, there are several ways to reduce water retention. To lessen the amount of water retained in glycogens, you must really focus on your diet. Aside from watching what you eat, the best ways to rid them of your body is through exercise and hydration. In order to prevent it, there are specific precautions to take. There are a few types of food groups to steer clear from. Do your best to keep foods that are highly processed and high in sodium as well as refined carbohydrates and sugars out of your diet. Your cured meats and salty condiments are usually where the sodium is abundant, whereas pizza, pasta, and white sugars are the main sources of refined carbs and sugar. By avoiding these food groups, you are bound to reduce water retention. In fact, one of the major ways to reduce (as well as prevent) water retention is to keep hydrated and drink several glasses of water day. Aim for around 8!
Now that we have a good idea of what water weight is and how to avoid it, keep that in mind as you are making conscious decisions over the next few weeks. Understand that bloating is completely temporary and is relatively controlled.
Assuming that you will be doing your best to stay on track with your healthy and wholesome diet, along with hydration, and now bloating prevention, the next thing would be to tone up what you have created for yourself thus far. There are several ways to tone up in a short period of time. We are going to give you a relatively simple checklist to follow, as you may be a tad bit busier than usual as you prepare to take your spring break vacation.
The Spring Break Checklist
Cardio For 30 Minutes
Whether it be going for a jog in the morning before you get your day started, or ending your busy day with a thirty minute long walk, be sure to incorporate at least thirty minutes of cardio or more into your day over the course of the next few weeks. Depending on what you are capable of as far as intensity, the workouts that really get your heart rate up will have you burning calories in no time. Not to mention toning those muscles in your legs, torso, and arms for a refined and tight look. A few examples of workouts to try would include boot-camp workouts, hot yoga, or spin class. These classes tend to go over thirty minutes long, but that is never frowned upon. Also, if you can find a workout that includes HIT (high interval training), which is the practice of short quick intense actions followed by slow, you will be in even better shape. No such thing as too much cardio when it comes to those last minute efforts to achieving the figure you want for your vacay!
Go To Bed Earlier
Make an effort to go to bed at least 30 minutes earlier than usual. You would be surprised how that extra 30 minutes of sleep can actually affect your figure. Often times when we have not had enough sleep, our cravings for sugar and foods that are not beneficial to our body come about. Not only will this have you spike your energy followed by exhaustion which will have you skipping out on the 30 minutes of cardio and other normal daily activity, it will speed up your metabolism. Another benefit to getting a full night’s rest (with an added 30 minutes if possible) is that it gives your body the opportunity to gain muscle. Often times your muscle is being built as you are asleep. Why would you want to skip out on any chance of extra muscle?
Cut Out One More Thing
A relatively wholesome diet may have you feeling like you are obtaining a healthy diet, but do your best to really cut back in the days approaching Spring Break. Cut out one more item that you have not been willing to give up thus far that may be adding a few extra calories that you do not need. Whether it be the “better” choice of dark chocolate as dessert or the chips with your lunch, this temporary holding back from one more food item will help rev up the toning and shaping of the body that you are aiming to achieve.
Coffee is normally pretty controversial when it comes to dieting, weight loss, and health. That does not change the fact that many of us absolutely love enjoying a cup of coffee and some of us feeling as though we cannot function without it. Well coffee is actually said to help in your exercise plan if you drink it about 1 hour prior to your workout. This is a great way to energize your workout!
Water Water Water!
Although we have given you quite the low down on water, you can never have enough, so it must be included on this little checklist. Chug chug chug. Not only will it having you feeling more full so that you do not overeat, but it balances and hydrates your body keeping you energized, glowing, refreshed.
“Losing Water Weight vs. Losing Fat.” Popsugar. Web.
“Water Weight Gain: What Is It & How to Avoid It – Discover Good Nutrition.”Discover Good Nutrition, Fitness & Beauty. 2013. Web.
“Drop 5 Pounds in a Week.” Cosmopolitan. 2015. Web.