Although we woke up to a blanket of snow in this unpredictable month, the fact is that astronomical spring begins tomorrow. A time for new beginnings, warmer and sunnier days, and more walks in nature. It’s also the time when we shed our thick winter clothes and turn to lighter fabrics. And while we could hide those extra inches under loose sweaters and puffy coats until now, it will get harder and harder to do so from here on.
Spring, with all its advantages, also has one bad habit: it makes us feel bad for having “slept through” our workouts and let ourselves go over the winter. But don’t despair. As we mentioned, spring seems to be taking its time, giving you a little more time to start transforming your body or get back into the shape you were in last autumn.
We’re convinced you can change your habits and start a positive body transformation in just one month. To make it easier, we’ve gathered all the steps you need to get started below.
Read more: How to beat the winter slump?
- Breakfast
You’ve heard many times how important breakfast is and that it shouldn’t be skipped. And that’s absolutely true. Not because you can’t make it to lunch without breakfast, but because skipping it slows your metabolism. That’s why you may not lose weight—in fact, you may gain weight, storing reserves that later show up as fat and cellulite. Breakfast should provide between 20% and 30% of your total daily calories. On a 1,200-calorie weight-loss diet, that means consuming between 240 and 360 calories. There’s plenty of varied, delicious food to choose from for a nutritious breakfast: pair a slice of whole-grain bread with avocado and boiled eggs or turkey breast; have yogurt with oats, or whole-grain pancakes with cottage cheese or honey. Doesn’t sound bland at all, does it?
Read more: Dietary supplements and fitness: Which are right for beginners and advanced athletes?
- Water.
By now, surely everyone knows how important water for our overall wellbeing. It helps maintain the body’s balance by combating water retention and, consequently, reducing bloating. Water is the foundation for transforming your overall appearance. Forget all other fizzy or sugary drinks. For an extra boost, you can drink a glass of warm lemon water on an empty stomach as soon as you wake up. To calculate how many liters of water you should drink each day, you can use a special calculator, since the amount depends on your weight and height and varies from person to person.
- Sleep
In winter, it’s very hard to get up early because it’s still dark outside, while our bed is warm and all too comfortable. Now the days are longer, so you can afford to get up 40 minutes earlier. That’s enough time for a light strength workout or cardio before work. We guarantee it will wake you up much better than your morning coffee and energize you for the whole day. Important! Get 7–8 hours of sleep so you can rest properly and your body can recover after an exhausting day. You can track the quantity and quality of your sleep with various apps on your phone. Download the one that seems most suitable and meets your expectations today.
Read more: 13 Fascinating Facts About the Human Body
- Dinner
Try to have dinner by 7:30 p.m. at the latest. Choose fresh salads and meat for your evening meal. Go for fish or seafood, which are rich in Omega-3 fats. Don’t overeat right before bed so you can get a good night’s sleep. If you get very hungry, have a green apple or half a tub of yogurt. Create your own evening ritual so you don’t think about food. Light some scented candles while watching your favorite show or series, focus on a few pages of a new book, or call a close friend or your mother to ask about her day and tell her about yours. Turn these small, seemingly insignificant things into a habit you follow every day.
Read more: Omega-3: What Is It and How Does It Affect Our Bodies?
- Workouts
Even if you follow the tips above 100%, the results won’t be as impressive without exercise. Schedule 2–3 workouts during the first two weeks, then increase to four times a week. Choose a sport you enjoy that burns plenty of calories—Pilates (280 calories per hour), boxing (740 calories per hour), CrossFit (800 calories per hour), or spinning (565 calories per hour). Alternate group classes with visits to the gym, where you can do strength training to tone your muscles or cardio to lose weight.
Read more: A Body’s Confession: “I Am You, Don’t Forget Me”
Spring is here. At least astronomically speaking. Luckily, we still have a little time to motivate ourselves to get in shape. Get started today, so that in two weeks you won’t be afraid to wear lighter clothes—instead, you’ll feel confident and great.