How to lose weight before vacation quickly and easily
Summer has begun, the hottest season of vacations and beach holidays. Beautiful swimsuits, tunics and beach dresses in store windows are fascinating, but it’s not always possible to choose exactly what you want, and often for a fairly common reason - you’ve gained extra pounds, your belly is protruding, and your usual size is bursting at the seams. But you want to go on vacation with a beautiful figure, because even under dresses and tunics you can’t hide the excess - on the beach you still have to undress to a swimsuit, otherwise what kind of vacation is this? To ensure that your swimsuit fits better than it does today, and by the time of your trip you become slimmer, more attractive, and therefore happier, we advise you to find out how to lose weight for your vacation without exhausting diets and fasting, by applying the principles of proper nutrition, engaging in physical activity and caring for your body. And as a bonus, at the end of the article we will offer some more tips that will bring you closer to your goal!
How much weight can you lose in 2 weeks at sea?
I’m going to the sea for 2 weeks, tell me how much weight I can lose in such a time? and if so, any advice? I think eat vegetables and fruits, swim a lot. what else?
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Antakova Lyubov Nikolaevna
Psychologist, Consultant. Specialist from the site b17.ru
Andrey Burdak (Gnatenko)
Psychologist, Consultant. Specialist from the site b17.ru
Egorova Anastasia Vladislavovna
Psychologist. Specialist from the site b17.ru
Anastasia Sergeevna Shikhaleeva
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Svetlana Chernyshova
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Vyacheslav Potapov
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Nekrasova Natalia
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Veronica Viktorovna Dobroselskaya
Psychologist, Weight correction. Specialist from the site b17.ru
Boldova Olga Ivanovna
Psychologist, Supervisor, Medical psychologist. Specialist from the site b17.ru
Choosing a weight loss plan, or how much time is left before vacation
If you are reading this article at the beginning of summer, and your vacation falls at the end of August or September, then you are incredibly lucky - you will still have time to lose 5-10 kg at a normal pace, thereby minimizing the risk of weight gain again after a vacation at sea. But it also happens that there are only a couple of weeks, or even a few days left before the trip. What to do in this case? Not losing weight at all or going on a strict diet that promises to rid you of what you’ve eaten in 3 days? But there is still a way out - you can manage to become lighter and more attractive in a short time. Let's start small...
Exercises
So, our main goal is to get rid of visual volume in 14 days without strict diets. Of course, we won't burn much fat in 2 weeks - it's absolutely impossible. but in order to look smaller and more defined, we must get rid of water and glycogen, which make us look larger.
The result of removing excess liquid from water
is a form of storage of carbohydrates in the body. Glycogen is mainly stored in the liver and muscles. Muscle glycogen provides glucose to muscle fibers during muscle contraction.
In this situation, heavy, low-repetition strength training cannot help us: such loads provoke microdamage to muscle fibers, and, accordingly, swelling. In addition, despite the desired loss of glycogen, under such loads there is a very high probability of breaking the diet: the appetite will be simply brutal. So you have to be cunning.
First of all, in order to remove swelling and deplete glycogen to the maximum, we use cardio
and
medium-
and
high-repetition circular strength exercises
. You won’t build up your butt in 2 weeks anyway, so it makes no sense to focus on just one muscle group.
Gym training program
- 1 day
: squats with a barbell 5 x 10-15; vertical block thrust 5 X 10; bench press 5 x 10-15; barbell pull to the chin 5 x 10-15.
Day 2
: cardio from 30 to 60 minutes. There is no universal recipe here: in the article “Sports Don’t Make You Lose Weight,” we discussed this point - low-intensity cardio is more suitable for some, while others feel great after an hour of Tabata. You can choose any type of load, but consider these conditions:
- Appetite after training should be controlled
. If you understand that after an hour of morning cardio the demon of gluttony attacks you throughout the day, then ruthlessly refuse this load. - The workout should last at least an hour.
- You should be able to train in the style of your choice without breakdowns or nervous breakdowns.
Enjoy the experience!
- Day 3:
deadlift 5 x 10; horizontal block thrust 5 X 10; dumbbell bench press 5 x 10-15.
Day 4:
cardio from 30 to 60 minutes. We recommend a light walk to your favorite music or swimming.
Day 5:
squats with dumbbells 5 x 10-15; vertical block thrust 5 X 10; close grip bench press 5 x 10-15.
Weekend
: It is desirable to be active.
At home
If you have dumbbells, then you can repeat the above diagram. If not, then we recommend you a very interesting type of Tabata training. The easiest and most comfortable way, in our opinion, is a video from the wonderful English-language channel hasfit:
Lose weight 3 days before vacation
If up to this point you haven’t taken any special steps to lose weight for the beach season, and there are only 2-3 days left before your vacation, don’t despair, let’s try to improve the situation as much as possible. At the very least, remove excess water, and therefore several centimeters in volume, and improve the condition of the skin. As you know, in the first week of losing weight you can lose more than average, but we won’t go to extremes. Drinking regime It is advisable not to drink coffee or black tea these days. Only clean water and 1-2 cups of green tea without sugar per day. An effective intake, the result of which will be noticeable even in 3 days, is 1 glass of water after waking up and another 1 glass before breakfast. Also, make sure to have at least the same glass of water before your other meals. The rest of the time, drink water in small portions evenly throughout the day, reducing the amount in the evening. But before going to bed, finish your glass of tea and go to bed to rest. Adequate sleep is another rule for successful weight loss, not only before a vacation, but at any time. Meal plan
To begin with, give up sweets, fatty foods, fried foods, baked goods, sauces and processed foods. To lose weight faster before the sea, eat small portions, but 4-5 times a day. Don't overeat, stay slightly hungry when you get up from the table, after 5-10 minutes you will most likely realize that you are full. Your meal plan might look something like this:
1. For breakfast, you can eat porridge with water, or an omelet with vegetables, or low-fat cottage cheese with a handful of berries, dried fruits, and drink a cup of green tea without sugar. 2. Snack on an apple or orange, a piece of low-fat cheese, eat a couple of strawberries, or make a smoothie of strawberries and plain yogurt. 3. For lunch, eat boiled, steamed, baked and raw vegetables, supplementing them with lean boiled meat (you can steam it or bake it without skin and fat in the oven). 4. Don't skip the afternoon snack, but it should be a light snack of no more than 100-150 kcal. For example, a sandwich made from whole grain bread (if it’s difficult to buy one, take bread or a loaf with bran) with cottage cheese, lettuce, half a tomato. Cottage cheese can be replaced with a piece of boiled poultry meat. Here you can also drink a cup of green tea without sugar. 5. But for dinner, fish (boiled, baked) and a salad of fresh vegetables are ideal. If you don’t feel hungry and don’t go to bed too late, limit yourself to 0.5-1 glass of kefir or 1-2 tablespoons of low-fat cottage cheese. Regarding short-term diets, the advice is the following: if you have already tried the diet you have chosen before, it gave results and after it you did not gain weight again - you can use it before your vacation, but do not experiment with new diets, do not take risks, there is still time to correct it you won't have any errors. Physical activity In addition to the recommended drinking regime and diet, in these last days before a vacation at sea, it is advisable to increase your activity by adding morning exercises and walking. To save time and speed up the process of losing weight, you can do Tabata exercises in the morning, which take only 4 minutes, but only if you have been involved in sports before, otherwise such a load will not suit you. In other cases, do your usual exercises (warm-up, squats, push-ups, abdominal exercises, stretching). As for walking for weight loss, it is much simpler. It is recommended that untrained people start with walking in order to start the process of burning fat; in addition, with the help of walking, it is burned evenly throughout the body. You can try interval walking - walk at an average or slow pace for 5 minutes, then 5 minutes at a very fast pace, and so on in a circle. Spend about an hour during the day on such walks, and even in these couple of days you will notice the result if, in addition, you adhere to the nutritional principles outlined above. Let's get slimmer on the outside We talked about nutrition from the inside, discussed activity, and now let's deal with external nutrition, namely, beauty procedures. We will conduct a so-called express course on improving the condition of your skin before your vacation. Firstly, do not forget about daily facial skin care - twice a day, three-step care (cleansing, toning, moisturizing) plus scrubs and masks, which can be done, for example, after a bath with sea salt, when the skin is well steamed and the pores open . Use homemade recipes or proven cosmetics (again, no new experiments). Three days of care will help you refresh and rejuvenate your skin. Secondly, after the same bath, we massage all problem areas (arms in the biceps area, stomach, sides, thighs, buttocks) with a scrub of ground coffee mixed with shower gel. You can add a couple drops of citrus essential oil, just like you would to your salt bath. Take your time, devote at least 15 minutes to this effective scrub and massage, then rinse off the mixture with a cool shower and rub the anti-cellulite cream into the skin. Thirdly, plan a bath day, namely, go to the sauna. This is a great way to get rid of excess fluid accumulated in cells and cleanse pores. Drink water between visits to the steam room to avoid dehydration and, as a result, dry skin. You will not regret going to the sauna before your vacation, as you will immediately feel fresher and “lighter.”
Losing weight on vacation: how to say goodbye to extra pounds at sea
A vacation in warm regions is an excellent opportunity not only to take a break from righteous labors, but also to lose weight. Of course, you can lie on the beach for days and eat tons of samsa and shawarma. Or you can enjoy healthy food and improve your figure. How? This is not at all difficult if you love active recreation and cannot roast in the sun for hours like a grilled chicken. Running into the water - provided you perform simple exercises in the sea or pool, positive emotions and minus a few kilograms are guaranteed in 2-3 weeks.
Read on Eve
I'm always surprised how people manage to gain weight while on vacation. When going on a trip, I always try to choose a mountainous area - hiking and daily ascents and descents several times a day along the slopes have the best effect on your figure. Plus the heat and heavy bags with local vegetables and fruits - after a week or two, the reflection in the mirror begins to please, because the extra centimeters “melt” before our eyes. But the main condition is active swimming.
Do you want to gain weight without much effort? Forget about mayonnaise salads when relaxing by the sea or ocean and swim as much as possible. Water aerobics is a great way to lose weight without much difficulty and with pleasure and return home with improved shape. If you regularly perform light exercises in water, the results will definitely not be long in coming.
Don’t worry, we won’t give advice on doing kilometer-long swims until you get cramps. We have found simple, and most importantly, effective fitness exercises on the beach that can be adopted by women of any age.
Imagine that you are running in a stadium or on a track in a gym. Just in place. Happened? You should be up to your neck in water, your limbs bent, your torso slightly tilted forward - alternate between “running” and “cycling” for about 5 minutes. Try to raise your hips high so that the load on the muscles is maximum. It is much easier to do this in water rather than on land, because we do not feel the weight of the body and it is much easier to do.
Consider yourself going skiing. We drive in the “snow,” legs and arms are straight, and the torso is held in an upright position. Optimally – 2-3 sets of 30 repetitions.
And now you are a “frog”. Well, at least try to swim like her - try to keep your legs at a 90 degree angle to your body and move forward, 3-5 minutes will be enough.
We take a standing position, alternately raise our knees to our chest and lower them. Three sets of 20 exercises are enough to tone your muscles.
In between exercises, jump - on one or both legs for 30 seconds, then return to a new “approach”. Tested - simple movements in the water will help you cheer up when you get tired of sunbathing on land.
Tired of swimming and diving? There are still plenty of options on the beach for a fun and, most importantly, useful pastime. Playing badminton in the summer heat is not the best of them, but renting a catamaran and going for a walk on the sea is the best thing.
Are you partial to extreme fun? Go to a water park - cool rides where you can enjoy speed will definitely lift your spirits and have a beneficial effect on your figure. Ride a jet ski, a tablet or a banana - an adrenaline rush is guaranteed, after which you will not have the desire to binge on food. Water skiing, kitesurfing, windsurfing, wakeboarding, diving - the choice is great, if you would like not to sit still, but to bring home bright emotions and a noticeably slimmer self.
How to become slimmer the week before vacation
If you come to your senses and think about how to lose weight for your vacation, when there is only a week left before it, then you are luckier than in the case of 3 days - you just have twice as much time (at least some plus). Apply the same nutrition recommendations, drink water, do exercises, but now preferably both in the morning and in the evening, paying more attention to problem areas, and also walk for at least an hour a day. You won’t have time to do more in a week, except maybe go to the sauna twice – and more often you don’t need to.
Loads for weight loss began from the first day
I didn’t have any thoughts about “how to lose weight while on vacation.” However, the exercise that ultimately contributed to the weight loss began from day one. The fact is that the choice of vacation spot played a big role in this. I settled on Fiolent, where the coast is very high. There is a beautiful Jasper Beach, which is reached by 785 steps. This circumstance scares off many people, so there are not many people there.
Having gone down to the sea for the first time, I was ready to stay there overnight; the thought of having to go back was terrifying. But, of course, I had to do it and then do it many more times over the next two weeks.
1-3 months before vacation - lose weight once and for all
It is known that the right habits are formed in no less than 21 days, and are consolidated in 90 days or more. Therefore, if you take care in advance about how to lose weight before going on vacation at sea, it will be much easier for you to do this and, as a result, not gain excess weight during your vacation. In 1, 2 or 3 months you get used to eating right and playing sports, your figure becomes more beautiful and fit, the endurance of the body as a whole increases, your health and well-being improves, and you have more energy. As you understand, all the advantages can’t be counted here. The only thing that may be missing is motivation. But here you will have to work with yourself. And since we have time, let's see what else we can do to lose weight before the vacation. And here it is - the promised bonus...
Quick weight loss at sea
Firstly, you can quickly lose weight at sea - you have round-the-clock access to water, which means you can and even need to swim a lot.
You can find a large number of water exercises, swimming methods and just good tips in our swimming training section.
When swimming, it is advisable to alternate styles (crawl, breaststroke, butterfly are the optimal swimming styles for losing weight) and alternate between measured and accelerated tempos (that is, we start swimming calmly for about five minutes, then we accelerate and swim at an accelerated pace for 10-15 minutes, then we change the style and start calmly again, then speed up).
Physical exercise
Water gymnastics for weight loss at sea
The main physical activity at sea, which helps you lose weight and tone your body, is swimming in the sea. In 7 days of regular swimming you can achieve good results. After all, at home we cannot boast of activity, but mostly sit on the sofa, because... too lazy to study. And coming to the sea and not swimming is a sin, so the first point of losing weight at sea will be fulfilled accurately. But you have to swim correctly.
Morning running
Many people, when watching American films, see characters jogging on the beach and dream about the same thing. It's time to make your dreams come true. Why not get up in the morning and run along the beach? Regular jogging in such a beautiful landscape will help improve your figure. The main thing is not to be lazy.
Before you run to plunge into the sea and swim, you need to warm up your muscles. Move around and then start swimming. If you are an excellent swimmer, you can do long-distance swims. Swimming should be intense. You need to swim for at least 15-20 minutes to get results. If you are tired, find yourself a comfortable place and you can take a break from swimming and do other exercises.
Effective training in water
Water is the main assistant in weight loss on the coast. Besides the fact that it itself has a beneficial effect. Water flushes out toxins and waste from the skin. Salt exfoliates dead skin cells, and the salt composition penetrates through the pores and nourishes the dermis, destroying the “orange peel”. As a result, the skin becomes elastic, elastic, swelling goes away.
But you can also not only swim in different styles, but also perform various exercises that will help you lose weight at sea. The following work well:
- You need to go into the water up to your chest and walk along the bottom. The exercise should be performed for 5 minutes. It is best to walk in different directions, back and forth. This way the leg muscles work well.
- Standing at the same depth, the legs are raised to the chest one by one. To complicate the exercise, you can clap your palms under your knee or try to reach it with your opposite elbow. This exercise helps shape your hips and abs.
- In a vertical position, the legs are pulled to the chest and lowered, spreading to the sides.
- Lying on your back, you can spin the “bicycle”. At the same time, it’s good to help yourself with your hands. This further trains the arm muscles.
- If there is support, then holding onto it and lying on your stomach, perform the “scissors” exercise with your feet. This helps to work the muscles of the hamstrings, buttocks and back.
