How to fit into your favorite swimsuit? 2 effective tips from star trainer Katya Khomenko

Although summer is over, there is still time to go to the sea and lie on the beach, because the velvet season has begun. Depending on the weather conditions, the fertile period for a vacation can last until the end of October and even a little bit of November. If you are already packing your bags and thinking about buying the most perfect swimsuit, don’t forget to take care of your figure. Together with a celebrity trainer, we tell you what to do to look gorgeous on vacation.

star trainer, one of the top 10 trainers in Moscow.

“If you have decided to lose weight in a certain period of time, assess how realistic your goal is. Talking about weight loss means losing fatty tissue, not muscle mass or water. So, depending on your regimen, you can lose 0.5 to 1.5 kg in a week or 2 to 6 kg in a month. If time allows, the tips below are for you.”

Control the quantity and quality of what you eat

To lose fat mass, it’s important to consider calorie intake – the amount of energy you consume. When there is more energy than your body needs, it stores the “leftovers” as adipose tissue. Calculate your calorie allowance with a deficit of about 20%. On average, this is 1500-2000 calories for women and 2300-3000 calories for men.

The quality of your food affects how much you eat. Fiber and protein give a feeling of satiety, while fast carbohydrates only dull hunger because of the sudden rush of glucose into the bloodstream. When losing weight, try to reduce their amount. You don’t need to eliminate them completely.

There are two ways to balance your diet. The first is to use the palm method. It determines the portion of each food category that should be on the plate:

• a serving of proteins is equal to the size of the palm of your hand without fingers;
• vegetables take up the same amount of space as your fist;
• servings of fats and fast carbohydrates are the size of a thumb;
• complex carbohydrates take up the area of a palm with fingers extended.

The second, more accurate way is to count calories in apps. There are a lot of them, some of them have a database of Russian products, you can track statistics in dynamics and take into account training.

Work out, so that after losing weight, the body remains taut

There are two options for a workout routine when losing weight. First: do light aerobic workouts for 30-45 minutes every day. Walking, dancing, playing sports, or even working out in the garden and around the house. Keep track of your heart rate: subtract your age from 220 and get the maximum value; during training, your heart rate should be around 60-70% of maximum.

The second option: do 60 minutes of intense exercise three times a week or 25-30 minutes daily. Running, hill climbing, aerobics, swimming, bicycling are all suitable.

Choose the load at your discretion: the effect of a long walk or a fast but difficult workout will be the same.

These tips are universal. Use them, not only to fit into your favorite swimsuit, but also during the vacations. This way you will come back from your trip in good shape.