Deprecated: mysql_connect(): The mysql extension is deprecated and will be removed in the future: use mysqli or PDO instead in /home/a26f9f83/public_html/articles/includes/config.php on line 159
Three Steps to Preparing your Body for Summer > NetSparsh - Viral Content you Love & Share

Three Steps to Preparing your Body for Summer

Summer is not too far away. It is almost time for shorts, tank tops, and bathing suits. Time to prepare the body for not only looking good in such few clothes, but preparing the body for the effects of the heat and sun. Three important steps to this preparation include exercise, eating foods high in antioxidants, and drinking plenty of water.

The National Weight Control Registry and a Consumer's Report survey of 32,000 people both show that people who have lost significant amounts of weight and kept it off have all followed some consistent guidelines, which has included regular exercise, eating lots of fruits and vegetables, following a low fat diet, and eating primarily healthy fats.

The advantage of regular exercise not only includes weight loss, but more important is that consistent exercise results in body fat loss and development of muscle tone, which shows most when clothes are skimpier. This improvement can be felt quickly, as the muscles are worked and get used to the demands made of them. When you feel more fit, you start to hold yourself up, stronger and prouder. Posture improves and you just look better, overall. For someone who has not been exercising regularly, after a quick checkup by your doctor, simple walking can be a great way to get started! But, in order for it to be effective, you have to do it on a regular basis; at least 3-5 days a week. When just starting out, 3 days a week of 20 minutes per walk may be plenty. It may even be a challenge at first! If you keep it up, though, shortly it will get easier. As it gets easier, progression to 30 minutes a day, 5 days a week will be more effective. If someone started walking 4 miles per hour (15 minutes per mile) for 30 minutes, 5 days a week, they will start burning roughly an extra 1500 calories a week. Although this will only result the loss of a few pounds in 10 weeks, the increase in your resting metabolic rate will also increase with regular exercise. Your resting metabolic rate is how many calories you burn at rest. The higher your metabolic rate, the more calories you burn when just sitting! So, without even changing the way you eat, you're already working towards some weight loss.

This brings us to the second step for preparing the body for summer, which is making some changes to the diet by increasing your intake of fruits and vegetables. There are three advantages to a diet high in fruits and vegetables;

1. these foods are rich in antioxidants, which help protect the skin from the harmful, oxidating effects of the sun and toxic chemicals from the hot air,

2. they also have been shown to help fight against heart disease, cancer and obesity,

3. finally, they will fill you up on fewer total calories because they are high in fiber and bulk. If a person were to eat 5-10 servings of fruits and vegetables per day, which is the recommendation of many health organizations, today, they would feel fuller on fewer net calories by the end of the day. Theoretically, they could end up eating 200-500 fewer calories per day, which further helps with weight loss. Plus, you would feel better, your hair, skin and nails would look better, and you would become more regular.

The final important step to preparing for summer is to increase your intake of water. Sixty percent of our body is water. Studies have shown that a diet adequate in water helps with weight loss, helps moisten skin, decreases dryness, can help prevent the development of wrinkles, keeps the hands and lips moist, can help fight heat exhaustion, and even has shown to decrease bladder cancer in men. Although there is a lot of debate over just how much water each of us needs, a good individual rule of thumb is to drink enough water so that your urine is clear by the afternoon. Worry about staying up all night going to the bathroom? Then drink most of your water in the first half of the day. Don't like water? Then experiment with various temperatures of plain water, or add a slice of lemon or orange to your water. Perhaps you can find a flavored (not sweetened) water. Even eating a diet high in fruits and vegetables and getting plenty of other fluids can be adequate for some, because these foods and other fluids also provide free water for the body's needs.

Now is the time to start getting ready for summer! It is not too late. If you start on these steps now, you will be well on your way to feeling great, looking great, and be prepared for a new you this summer, strutting your stuff in those brand new shorts that are sitting in your closet.

Marjorie Geiser is a registered dietitian, certified personal trainer and life coach. Marjorie has been the owner of a successful small business, MEG Fitness, since 1996, and now helps other nutrition professionals start up their own private practice. To learn more about the services Margie offers, go to her website at or email her at

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at

Animal nutrition: Excess phosphorus damages the kidney
Science Daily
The investigation was led by Professor Ellen Kienzle and Dr. Britta Dobenecker of the Chair of Animal Nutrition at LMU. "For hitherto unknown reasons, some 35% of older cats suffer from chronic kidney disease," says Ellen Kienzle. The results of the ... (blog)

Exclusive Mesothelioma Nutrition Program Now Available (blog)
Did you know an unhealthy diet contributes to approximately 678,000 deaths each year in the U.S. alone? Throughout March, health organizations and advocacy centers like ours focus on eating right. That's because March is National Nutrition Month. This ...

The Best Advancement in IRONMAN Nutrition
Not only have we have seen a seismic growth in the sport globally, we have also seen huge leaps and bounds in gear, training methodologies, and, as I will discuss in this piece, nutrition. We have seen many changes since the early years of the sport ...

News-Press Now

Reduce food waste this National Nutrition Month | Food ...
News-Press Now
According to research, 40 percent of the food produced in America is wasted.

and more »

The Mesothelioma Center at Launches Exclusive ...
PR Newswire (press release)
ORLANDO, Fla., March 22, 2018 /PRNewswire/ -- The Mesothelioma Center at Launches Exclusive Nutrition Program for Mesothelioma Cancer...

and more »

Cornell University The Cornell Daily Sun

New eCornell Nutrition Counseling Program Will Focus on Developing Positive Client Relationships
Cornell University The Cornell Daily Sun
With the new availability of an eCornell certificate program, registered dietitian nutritionists will have the ability to sharpen their counseling skills to make positive client relationships. Classes for the Nutrition Counseling Cornell Certificate ...
Spout Springs nutrition manager competes with lunch-in-a-cup recipeGainesville Times
National Nutrition Month: Go further with
Nutrition Talk: Superfoods within reachBoulder Daily Camera
Daily Globe
all 8 news articles »

The Edwardsville Intelligencer

Health Department notes March National Nutrition Month
Quad-Cities Online
The Henry and Stark County Health Departments announce that March is National Nutrition Month. The theme for 2018 is “Go Further with Food.” W hether it's starting the day off right with a healthy breakfast or fueling before an athletic event, the ...
Celebrate National Nutrition MonthThe Edwardsville Intelligencer

all 5 news articles »

State nutrition education faces uncertainty in Farm Bill
Minnesota Daily
A University of Minnesota nutrition education program could see large cuts if a long-debated federal budget is passed. On March 15, Democrats in the House Agriculture Committee sent a letter to ranking member Rep. Collin Peterson requesting a halt in ...

Craig Daily Press

Northwest Colorado Health: Nutrition key in wellness programs
Craig Daily Press
National Nutrition Month, a recognition created by the Academy of Nutrition and Dietetics, highlights the importance of making informed food choices for our health. Nutrition education and support, essential to the development of good eating habits, is ...

Protein nutrition for cells and organisms: Can we use it to treat diseases?
Science Daily
This is an area of active research and a promising strategy to treat cancer. In the brain, amino acids serve as excitatory and inhibitory neurotransmitters, which are quickly removed to terminate nerve impulses. Amino acid transporters can be targeted ...

and more »
Google News

Not all Fats are Bad

Fats have been unfairly lumped together as being all bad... Read More

The Worse Mistakes People Make with Food

There are a number of common food mistakes that costs... Read More

Unhealthy Foods: Five Sneaky Foods Revealed

With the array of different diets and diet foods available... Read More

The Tibetan and Chinese health Secret: If you read one health report a year, this should be it!

It seems as if the health of America is failing.... Read More

Glorious Summer Greens

Summer brings a lot of fantastic things with it, but... Read More

How Can Fat Be Essential?

How Can... Read More

Magnesium Deficiency Causes Personality Change and WLS Patients are at Risk

Have you ever felt like you were completely losing your... Read More

Six Ways to Eat More Healthfully

With so much 'diet advice' around today it is little... Read More

Aspartame -More Dangerous Than High Fructose Corn Syrup

It's really hard to believe that something could be worse... Read More

6 Ways to Eat More Healthfully

With so much 'diet advice' around today it is little... Read More

Green Tea, or not to Green Tea?

Wow! Is it just me or? Wait! Let me start... Read More

Vegetarian Lifestyle

Being vegetarian is one of the greatest things in the... Read More

Safely Transitioning Off Meal Replacement Plans

Meal replacements have been part of the diet landscape for... Read More

Eliminate Sugar and Lose Weight

If you want to lose weight, there is one thing... Read More

Foods to Fight Disease

When it comes to food, we can't ignore the facts... Read More

Eating Healthy -- Why?

The most incredible thing you can do for yourself is... Read More

Calculating Your Calorie Needs

In order to eat fewer calories than you need, you... Read More

Eating Healthy in a Time-Starved World

Americans are literally running out of time. Achieving a work-life... Read More

Eating Disorders Do Not Discriminate

Who suffers from Eating Disorders?Eating Disorder sufferers are male and... Read More

Vitamins and Minerals for a Healthy Reproductive System

Vitamins, minerals and other nutrients are essential to the development... Read More

Top Ten Ways to Avoid Holiday Weight Gain

Did you know the average American gains 5-7 pounds every... Read More

Battling Childhood Obesity through Smart Eating

Finally, a positive solution regarding America's difficult and costly campaign... Read More

Protein Wont Make You Fat: Myth #1

How many magazines have you read where they tell you... Read More

Brain Foods Make You Think Differently for Back-to-school

Students might start thinking a little differently, once they learn... Read More

Understanding Amino Acids and their Importance in Diet

The importance of protein in a healthy diet is well... Read More