“Eating clean” feeds your body the nutrients it needs to run smoothly and fast-track your weight loss. Check out our experts’ top 10 diet tips to get started, and then do our workouts for ultimate results.
Load up on lemon and ginger
This powerful duo is a natural weight loss aid. Ginger is known to be thermogenic, which means it raises the temperature of the body and helps speed up the metabolism. “It’s also a natural appetite suppressant and regulates and assists the movement of food through the stomach and intestines,” says nutritionist Hanna Sillitoe. “Lemons keep the body’s pH balance tending towards alkaline, which has been proven to help achieve optimal weight. Juice a chunk of lemon and ginger with a whole apple or pear, and drink it,” advises Hanna.
Pop a probiotic
Sadly, there’s no magic pill for instant weight loss, but if a flatter tummy is on your summer wish list, popping a daily probiotic supplement can help. Probiotics help restore the balance of good bacteria in your gut, which reduces tummy troubles and helps you achieve your flat-tummy goals.
READ MORE | Confessions of a serial dieter - 'I tried every diet that was the rage'
“If you combine a good-quality supplement with a healthy diet, you’ll prevent yeast and bad bacteria from overgrowing in your gut and causing bloating,” says nutritionist Sharon Morey. It’s worth munching on prebiotic and probiotic foods such as natural yoghurt, oats, asparagus and bananas.
They’ll keep your digestion ticking over nicely and your tummy flat.
To get the body of your dreams in record time, combine your healthy eating habits with an exercise routine. With our vacation workouts, you can stay fit while you’re away.
Here’s how:
7:00 AM
Set your alarm for an early workout wake-up call. Doing exercise while everyone else snoozes not only sets you up for an energetic day, it leaves you feeling guilt-free when you hit the breakfast buffet.
“Get up early and go for a run before the sun gets too intense,” recommends personal trainer Dave Kyle.
“Running is a great way to change the pace of your workouts, not to mention enjoy the scenery while other holidaymakers sleep off the night before.”
If running isn’t your thing, try doing one of the holiday workouts in your room, on the beach or in a park. You could even hire a bike and go for a ride around town.
9.30 AM
Don’t want to deprive yourself of your beauty sleep? Do your workout after breakfast and before heading to the pool. If you’ve packed a skipping rope, you can hit the balcony or patio for a calorie-blasting cardio session.
Each morning, skip fast for 60 seconds, have a 30-second break, and repeat until you’ve reached a skipping time of 5 to 10 minutes,” recommends personal trainer AJ Odudu.
“This will maintain your cardiovascular strength, improve your muscle tone and burn calories without eating into your precious holiday time.”
Alternatively, you can try bodyweight circuits, which are effective at burning calories on holiday. Here’s AJ’s quick patio workout.
#Patio circuit
20 star jumps
20 burpee jumps
20 squats
20 push-ups
20-second plank
20 bicycle crunches
20 Russian twists 1-minute rest Repeat these exercises twice
READ MORE | Intermittent fasting, healthy snacking and more – 5 nutrition trends to explore in 2024
11.00AM
If the idea of sitting at a poolside for more than 20 minutes makes you yawn, the “swim” workout is for you. Alternate between lying on the lounger and doing laps in the water.
“Spend 20 minutes soaking up the sun and relaxing, and then do 20 minutes of fast swimming in the pool,” suggests Kyle. “You’ll get a great full-body workout and cooldown in one go.”
As little as 20 minutes is enough for a quick workout. If you’re near the sea, use the water and sand to get your lungs, legs and arms burning with this set of exercises.
Personal trainer Ashton Turner gives us the following training session.
#Seaside sweat session
20-second beach sprint
10 squat jumps
10 push-ups
100m swim 1-minute rest
Repeat these exercises 10 times
1.30PM
Feeling gluttonous after a heavy lunch? Go into the local town for a post-lunch stroll. Studies show that walking after a meal not only aids digestion, it regulates blood-sugar levels and helps ward off nasties such as Type 2 diabetes.
Ashton says: “Head out to explore the local attractions and keep yourself moving. Do this and you’ll burn body fat at a lower energy output, as well as see the local sights.”
If you’re not staying close to a town, strolling on sand will build ankle and leg strength.
3:00PM
For a stamina-building, sightseeing opportunity, head out of your resort and rent a bicycle or – even better – sign up for a bike tour.
“Cycling and walking tours are a great way to see new places while toning and burning calories,” says AJ. “If that’s not your thing, horse riding, hiking and climbing are all great metabolism-boosting holiday activities too.”
Personal trainer Gilles Souteyrand says: “I do my workout after a beach day. It lasts 20 minutes, which is all you need for a full-body session.”
This is what he does:
#Afternoon strengthener
15 incline push-ups
15 decline push-ups
15 crunches
15 jackknifes
15 twisting leg raises
30-second plank
15 burpees
15 squats
15 jump lunges
7.30PM
If you don’t want to spend your entire holiday eating the same restaurant, look further afield for local cuisine, as this provides the perfect opportunity to sneak in another low-intensity workout.
“When you pick a restaurant for the evening, don’t just go for the closest and most convenient option; opt for one that’s a 30-minute walk away so you can slip in a workout,” says Kyle.
It is also great for working up an appetite. It’s one of the simplest ways to stay fit wherever you are.
