With a beautiful body in summer

Weight Control 0 Comments

It may be that your thoughts about wearing a bikini already panic you… As far as I know, I’ve never had these thoughts. Swimsuits, I have worn them but that time is really over! Every year I buy 1 or 2 new bikinis and go with a beautiful body into the summer. But what if you do have those thoughts, remember that with some small changes in your diet and daily routine to implement, you are ready to go to the beach.

Correct power supply

It is important to eat a lot of fruit and vegetables during the day. And preferably more than 2 pieces of fruit and 2 ounces of vegetables, as the Nutrition Centre indicates. Even more important is to have breakfast. I notice that now that I breakfast more regularly, I am better able to control my weight. If you skip breakfast, you often compensate with too much food at lunch or (unhealthy) snacks in the afternoon or late in the evening. If you don’t succeed in eating that much during breakfast, try a bowl of oatmeal made with soy milk and some fruit.

Do not eat (or as little as possible) bread, potatoes, pasta and rice. And if you want to eat the last two, grab the whole-wheat products. Go for sugar free, sweetener free (aspartame) and free of chemical additives. And apply high-fibre products, good fats, nuts, seeds, oily fish, poultry and eggs to your food.

Above all: drink water instead of soft drinks!


It’s always a challenge to find the time to train, but it’s vital if you want to control your weight. I myself have integrated Ismakogy into my daily life. This allows me to (un)consciously train my muscles throughout the day.

If you have trouble finding time during the day to fit in a workout, try setting your alarm clock 30 minutes earlier. So that your training will be over first.

If you are not a morning person, you can – together with a colleague, which is also fun and he/she can motivate you if he/she has heard about your plans – hold a power-walk during lunch.

If you can’t free up 30 minutes in a row, divide it into 3 mini-training sessions of 10 minutes. Research shows that it is fine to add up the number of training minutes in a day. Another study shows that walking vigorously during those 30 minutes is already very good for your body.

Set yourself goals

Set a measurable goal that you know is achievable for you. And not only ‘I’m going to train more’, but ‘I’m going to take a brisk walk three times a week’. Or, decide how much you want to walk every day. You can even keep up with this with a simple pedometer.

I myself have had a guest since 3 months (a 13 year old dog). With her I go for a (long) walk at least three times a day. By the way, it’s really an incentive to see how far you’ve come in reaching your daily goal. Setting reasonable goals that you can actually achieve will lead to more permanent changes in your lifestyle.

Celebrate your success

If you get the feeling that your motivation is diminishing – and this happens in everyone’s mind at times – remind yourself why you started it in the first place. Keep the focus on your presentations (instead of your failures). And give yourself a pat on the back for all the good habits you’ve made.

And know: ‘You are a beautiful person!’.