5 Quick Tricks to Get Slim for Summer

5 Quick Tricks to Get Slim for Summer

Sunny days, al fresco lunches, vacations, lobster rolls. There’s a long list of things to look forward to when summer officially starts in a few weeks. But if you’re one of the many people dreading swimsuit season, don’t order that juice cleanse just yet. Curbing your sweet tooth, sleeping in cooler temps and powering your workouts with HIIT are just some of the small—but effective—changes you can make to see big differences on the scale. For more ways on the best ways to lose weight for summer, check out our list of The 55 Best Ways to Boost Your Metabolism, so you’re really ready once summer rolls around!

1 Revamp Your Breakfast Routine
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Reaching for sugary cereal every morning is packing on pounds with empty calories. Though tasty, most boxed cereals are filled with refined carbs and other processed ingredients that elevate your blood sugar levels and keep you coming back for more. Instead, prep overnight oats and enjoy them in the morning. Unlike sugary cereals, oatmeal is packed with fiber and protein to keep you fuller longer. Layer oats, berries, chia seeds, nuts and Greek yogurt, and you’ve got yourself a high-protein breakfast that’ll keep hunger at bay.

And if oats aren’t your jam, eggs are a great breakfast choice because they’re excellent sources of protein, heart-healthy omega-3 fatty acids, and choline, a nutrient with powerful fat-burning properties. In one study from the International Journal of Obesity, people who ate eggs instead of bagels for breakfast had a lower response to ghrelin (the “hunger hormone”) and were less hungry three hours later. They also consumed fewer calories over the course of the next day.

2 Sleep In A Cooler Room
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As you already know, sleeping at least seven to nine hours each night is key to maintaining a healthy weight and regulating your metabolism. But it turns out that sleeping in cooler temperatures can help you lose weight, too. Research has shown that snoozing in a colder room can help stimulate the growth of metabolism-revving brown fat. In fact, participants in a study in the journal Diabetes spent a month sleeping in a bedroom with varying temperatures and found that those who slept in 66℉ rooms had nearly doubled their brown fat compared to those who slept in warmer rooms.

3 Power Up With HIIT
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If you’re looking to build muscle and cinch your waistline, high-intensity interval training (HIIT) is the ultimate fat-burning workout. When you alternate between short periods of intense exercise and recovery as you do in HIIT, it revs up your metabolism so you burn calories hours after the workout. Dr. Alex Tauberg, DC, CSCS, EMR, tells us in 50 Ways to Shrink Your Belly, “HIIT should usually be done on a 2:1 interval, meaning you do an exercise at max effort for one minute and then rest for 30 seconds and repeat.” To ensure you’re getting the most of your HIIT workouts, incorporate ab exercises into your routine. “By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time,” Dr. Tauberg explains. “This can be a great way to flatten that stomach when you don’t have too much time to work out.”

4 Work Out in the Heat
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Good news for hot yoga fans: Research suggests that working out in the heat can help tame your appetite. According to a study by Loughborough University researchers, men who exercised in a hot environment (86° F) tended to eat less than men who worked out in a neutral (68° F) environment. The study also showed that those who exercised in a cooler setting (50° F) tended to eat more. Overall, athletes in warmer environments consumed 12 percent fewer calories and reported feeling 15 percent less hungry than those who were in colder areas.

5 Spice Up Your Life
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Sugar and salt might not have a place on your plate, but you don’t want to skimp on spice. Capsaicin, the active compound in cayenne pepper, paprika, and other spices, has been shown to help boost your metabolism. According to a Canadian study, those who supplemented their diet with capsaicin consumed 200 fewer calories during their next meal, The New York Times reports. If you prefer a milder spice, try cinnamon. Research from the University of Michigan Life Sciences Institute suggests that cinnamon can help burn fat, thanks to its essential oil, cinnamaldehyde.

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