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It’s almost June, ladies, which can only mean one thing- bikini season is upon us. Yikes! But if, like us, you think your bod could do with a little toning before slipping into that bikini, or if you’re a procrastinator and keep telling yourself that your diet will start tomorrow then it’s time to up your game. After all, now is the time to get fit, healthy and fabulous- a lifestyle which will see you right through the summer.
So, with bikini season on the horizon, and with fasts and fad diets become increasingly tempting (don’t fall victim!), we caught up with nutritionist supreme Ian Marber to hear his top tips for our ultimate bikini bodies. Known for his no-nonsense approach, Marber certainly isn’t one for food fads or crash diets, so read on to discover his top nutrition tips that will result in a flat tummy, improved cellulite and your best ever tan. Read on and learn girls, read on and learn…
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1. Keep an eye out for beneficial bacteria: Foods such as live yoghurt, miso soup and sauerkraut are all full of good bacteria that will help to beat the bloat.
2. Avoid all-carb meals: Big bowls of risotto and pasta as a main course should be avoided unless they have a little protein with them, which will help to digest the energy in the carbohydrates more efficiently, and will reduce bloating.
3. Be wary of raw vegetables: Although not the same for everyone, raw food can be hard to digest and can cause bloating and discomfort in the stomach. If this is the case for you, then lightly steam your vegetables- which will still give you a nutritional hit with less of a chance of bloating.
4. Fight the cellulite: Eating plenty of anti-oxidant rich vegetables and omega 3 fats can help reduce the appearance of cellulite. A cup of good quality coffee will also act as a mild diuretic, which can also temporarily reduce the appearance of unsightly orange peel.
5. Swap your regular tea for Matcha tea: This is a rarified version of green tea but far richer in polyphenols and might even help improve brain function.
6. Start your day right: Breakfast is so important as it really will help you manage your appetite for most of the day. Plain yogurt, berries and almonds – antioxidants, fibre, protein and probiotics, are a winning combination.
7. Ditch the sugar: It might sound clichéd, but ridding your diet of sugar will help you control blood sugar levels and make better food choices all day long.
8. Stick to crunchy fruit: The crunchier fruits have more fibre, so go for them over other, softer fruits– apples are great, as are low-sugar blueberries.
9. Avoid the temptation to crash-diet: It’s great to have a health goal but don't overdo it and leave plenty of time to get in shape, don't resort to crash-diets or you might come back from an indulgent holiday in worse shape than you started.
10. Don’t be afraid to build muscle: To build muscle you need weight bearing exercise (like yoga, pilates, running, tennis- anything that forces you to work against gravity), and in turn the increased muscles use more glucose and hence can reduce fat. Many women worry about getting bulky so focus on the leg muscles as they are the largest and can burn the most.
Independent nutritionist Ian Marber is working with NEUTROGENA® on the launch of the Norwegian Formula® Nourishing range of moisturisers with Nordic Berry.